yoga poses for constipation during pregnancy

4 Easy Yoga Poses For Constipation During pregnancy

Let’s talk about digestive issues! A fun subject! You know when you haven’t had any bowel movement in two or three or more days and every time you go, it’s just… unsatisfactory? As if you were not feeling heavy enough with the weight of the baby, you now have to carry around with you a few pounds of p**p! 

If you’re lucky enough to be experiencing a fabulous bout of constipation, you can thank the pregnancy hormones. They are great to relax your bones and joints so that you can grow a baby and give birth, but they are also ‘relaxing’ intestinal muscles, slowing down the peristalsis and the frequency of your trip to the bathroom.

Your expanding uterus and growing baby can also play a part in your obstructed condition, pushing the intestines all the way up your abdomen and putting pressure on them. Thanks for that baby love!

Ok all those facts are great but what can you do to ‘let go’ of this building tension in your abdomen? The experts recommend that you increase your daily intake of fiber to help the movement get going. Also drink plenty of fluids to soften your stools and MOVE YOUR BODY!

If you want to go for traditional medication first ask your doctor, as many laxatives are dangerous during pregnancy.  

How can yoga can help relieve constipation during pregnancy?

Yoga can be a good way to speed up your sluggish intestines. Yoga poses that twist and move things around will support your digestion and help you feel lighter! I put together a list of the best yoga poses that can help you to get rid of constipation during pregnancy. Ideally, practice these postures daily and breathe deeply all the way down into your belly in each pose and during the day. Deep belly breathing is another way to give yourself a little push, the breath acting like an internal massage.

Yoga Poses For Constipation During Pregnancy Infographic

yoga poses for constipation during pregnancy infographic

Garland Pose - Malasana

This is the anatomically perfect pose for us to do our business. Our modern toilets are not physiologically adapted and can add to the problem. This doesn’t mean that you need to install squat toilets in your house, but you can put a tool underneath your feet to keep your knees higher than your hips.

Practice malasana for 10 to 20 breaths, letting the belly grow on each inhale and relax on each exhale.

Garland Pose - Malasana

Sideways Easy Pose Variation - Parivritta Sukhasana

Sitting crossed legged or any other comfortable position, extend your arms above your head. Interlace your fingers and push the palm towards the ceiling. Inhale in the center, exhale and bend towards the right, inhale back to center, exhale towards the left.

This is one round. Practice 10 to 20 rounds to help shake things up inside.

Sideways easy pose variation - Parivritta Sukhasana

Supine Spinal Twist - Supta Matsyendrasana

Lying down on your back, bring the knee close to your chest and then let them open towards the right, creating a twist in your upper body. Open the arms in cross and look towards the left.

Do 10 to 20 belly breathing. Repeat on the second side.

Supine Spinal Twist - Supta Matsyendrasana

Legs-Up-the-Wall Pose - Viparita Karani

Lie down close to a wall and put your feet up, hips almost touching the wall. Place a blanket underneath your hips for more comfort. Focus on breathing as deeply as you can.

In this posture, your belly is very relaxed, so the impact of the breathing is greater and with your legs up, extra blood is coming down into the belly, helping to make things get moving.

Legs-Up-the-Wall Pose - Viparita Karani

Featured Video:Easy Yoga Exercises For Constipation During Pregnancy


I know how much being constipated can affect you. Feeling stuck, in pain, and heavier than what we are supposed to. But it doesn’t have to keep you down. Maybe you will need to adjust your lifestyle, eat more greens, do more sport. But that will be good for you anyway.

If you’re doing everything by the book and are still going nowhere, I say cheers to plum juice! Salud!



Clementine is a multi-style prenatal yoga teacher, world traveler and animal lover. She started yoga back in 2015 and fell in love with this beautiful ancient practice. Read More..

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