Healthy Living » Yoga » 4 Yoga Postures To Beat Constipation   Login


August 2012

4 Yoga Postures To Beat Constipation

P N Dheeraj
Yoga postures to beat constipation - Pavanamukta asana, Vajra asana, Yoga mudra and Dhanur asana explained.
Vajra Asana
This asana’s influence is on the vajranadi, which is connected with genital and urinary organs. This is the only asana that is practised after taking meals

  • Bend both knees one after the other and place the feet under the buttocks.
  • Keep the heels apart while the big toes touch each other.
  • Place the palms on the knees, head and back straight and erect without any stiffness
  • Strengthens thighs, knees and calf.
  • Prevents constipation.
  • Prevents indigestion.
  • Increases the digestive power.

Caution: People suffering with severe arthritis and rheumatism in the knees should not attempt this asana.

Pavanamukta Asana

Pavan means air. The air that is in the stomach is impure. Mukti is to get rid of. Pavanamuktasana means the asana through which the stomach gets rid of impure air present in it.


  • Lie down on your back with the legs stretched. Keep the left leg straight, Bend the right knee and hold it with both the hands, Press the knee towards the stomach. Try to touch the knee to the chin.
  • Repeat the same with the left knee.
  • Lift both the knees and bend them. Hold them with both the hands. Raise the head and breathe out. Touch the knees with the chin.
  • Helps ease constipation and keeps the stomach clean.
  • Backbone is strengthened.
  • Lungs function properly.
  • Pain in the knees is relieved.
Caution: Pregnant women should not attempt this asana

Dhanur Asana
The body is turned like a bow in this asana, so this is called Dhanur asana.

  • Lie down on your stomach.
  • Bend your legs towards the buttocks. t Hold both the ankles with both the hands.
  • Note: Overweight people cannot hold their legs in the beginning; they have to tie pieces of cloth to their legs and these pieces of cloth can be held and practised.
  • Very beneficial for women. Problems of the uterus, urinary system, and those arising during menstrual periods are reduced.
  • Glands are strengthened. t Waist becomes slim.
  • Excess fat accumulated in the stomach and hips is reduced.
  • Prevents constipation.
Caution: People suffering from severe waist and back pain, heart problems, blood pressure, pregnant women and persons who have just undergone stomach surgery should avoid this asana.

Yoga Mudra Asana

  • Sitting in Vajra asana, take both the hands to the back and hold one wrist with the other hand; slowly bend forward so that the forehead touches the floor. Don’t raise the hip from upon the heels. After a few seconds, return to Vajra asana.
  • Stretch both the hands upwards and slowly bend forward, so low that the forehead touches the floor. After a few seconds return to Vajra asana. Pavanamukta Asana
  • Interlock the fingers and place them on the back of the neck and slowly bend forward so that the forehead touches the floor. After a few seconds return to Vajra asana.
  • Neck pain and waist pain are reduced.
  • Controls anger in those who are quick to lose temper.
  • Prevents constipation.