Constipation is a common problem during pregnancy. Mostwomen get constipated at some point during this phase.
One reason for constipation during pregnancy is an increase in the hormone Progesterone. The role of progesterone is to help thicken the uterine lining and help nurture the developing fetus throughout the pregnancy. An increase in progesterone relaxes the smooth muscles throughout the body, including the digestive tract which results in food passing through the intestines more slowly. These relaxed muscles slow down digestion, which can lead to constipation, gas, bloating, burping, flatulence and generally create uncomfortable sensations in the gut. In addition, the growing uterus puts pressure on the rectum and iron supplements taken can worsen this condition.
There are several yoga postures that you can choose depending on the trimester you are in and the level of your flexibility. Yoga poses are a great way to keep your digestive tract moving and prevent constipation. Breath awareness, and awareness of comfort in the pose are of prime importance.Practicing asanas tone the abdominal viscera, which increase secretion of digestive enzymes and facilitate assimilation and healing. Many yoga poses work by increasing blood flow, massaging the digestive tract and pushing things along through the system so that your body is able to form healthy bowel movements and prevent constipation.
Some of them are listed below -
Twists
Keep the belly facing forward so the twist is felt in the upper back and shoulders. Twisting poses compress and help massage the internal organs stimulating circulation and have a cleansing effect.
Side stretches
Lateral flexion of the spine helps with better digestion assimilation and elimination.
Forward bends
It gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back.
Pavanmuktasana
The pressure on the abdomen releases any trapped gases in the large intestine. This tones up digestive functions and helps relieve constipation.
Vajrasana
Vajrasana stimulates the vajranadi which facilitates better digestive workings.It is the only asana that can be performed after a meal.
Malasana
Helps flush down digestive residuals which helps greatly with constipation.
Tadasana
Tadasana helps stretch and lengthen the spine and the abdominal viscera, allowing natural fluids in the body – blood, lubricants and nutrients flow more easily into them.
The various yogic postures listed above help increase flexibility, muscle tone, respiratory health and better circulatory health. Moving the body into different yogic postures will help with better digestion. Digestion and relaxation response work in tandem. When one is stressed out the digestive system gets disrupted and one of the things that happen is a decrease in the peristaltic movement of the bowels. Hence a relaxation lying in shavasana, meditation or even abdominal breathing exercises can bring down the stress levels and allow for better movement of waste products through the digestive tract.
Shavasana
Relaxation in Shavasana takes you into deep states of silence where healing mechanisms of the body are further activated.
Meditation is very effective in reducing stress and anxiety.
Yoga way of life offers the best when it comes to cope with discomforts experienced during every stage of pregnancy. In addition, make sure to include high-fibre foods, hydrate and move around as much as you can.
FAQ's
Q. Is it safe to do yoga during pregnancy?
Ans. Yes, yoga is generally safe during pregnancy when done correctly and under the guidance of a trained instructor or with approval from your doctor. It's best to practice prenatal yoga, which is specifically designed for expectant mothers and avoids positions that may strain the abdomen or require lying flat on the back for too long.
Q. Which yoga postures are most effective for constipation relief during pregnancy?
Ans. Some gentle and effective yoga postures for relieving constipation include:
- Cat-Cow Stretch (Marjaryasana-Bitilasana) – helps with spinal and abdominal movement
- Child’s Pose (Balasana) – promotes relaxation and eases bowel movement
- Malasana (Garland Pose) – opens up the pelvic floor and supports digestion
- Wind-Relieving Pose (Pawanmuktasana) – aids in relieving gas and bloating
- Seated Forward Bend (Paschimottanasana) – gently compresses and stimulates intestines
Always perform these postures gently and with proper support.
Q. Can I practice yoga every day during pregnancy for constipation relief?
Ans. Yes, gentle yoga can be practiced daily, even during pregnancy. However, consistency is key. Just 15–30 minutes of yoga a day can improve digestion and help manage constipation. Always listen to your body and avoid overexertion.
Q. How do side stretches help with digestion?
Side stretches, or lateral flexion of the spine, enhance digestive function by improving circulation to abdominal organs. They aid in assimilation and elimination, making them helpful for relieving constipation. These poses are usually gentle and safe when modified appropriately for each stage of pregnancy.
Q. Can I do forward bends during pregnancy?
Mild forward bends can be performed safely during pregnancy with the spine lengthened and knees slightly bent. These poses stretch the back, calm the nervous system, and relieve digestive discomfort. Avoid deep bends and always support the belly to prevent strain on the abdominal area.
Q. Why is Vajrasana recommended after meals?
Vajrasana is the only yoga pose recommended immediately after eating. It stimulates the vajranadi, improving digestion and absorption. Sitting in Vajrasana for a few minutes post-meal can prevent indigestion and constipation, making it especially useful during pregnancy when digestion tends to slow down.
Q. How does stress affect constipation during pregnancy?
Stress reduces peristaltic movement (the wave-like motion that moves food through the intestines), contributing to constipation. Relaxation practices like Shavasana, meditation, and deep breathing lower stress hormones, promoting healthier digestion. A calm mind supports a responsive digestive system, especially important during pregnancy.
Q. Besides yoga, how can I prevent constipation in pregnancy?
Along with yoga, it’s essential to eat fiber-rich foods, stay hydrated, and move regularly. Include fruits, vegetables, whole grains, and drink plenty of water. Light walking and a daily yoga routine help regulate bowel movements, keeping you more comfortable throughout your pregnancy.
