Unhealthy digestion and bowel movement can lead to health conditions, disorders and discomfort. Bloating, pain in the lower abdomen, headaches, excessive strain or difficulty passing stool are all symptoms of poor digestion and bowel movement. 

Common causes include poor diet such as processed and refined foods, irregular eating hours and an unsteady routine. Health conditions such as diabetes and hypothyroidism also affect digestion and bowel movement. Stress is a major factor that affects the gut, and subsequently digestion and bowel movement. Stress causes an imbalance in the hormonal system and affects the nervous system which in-turn affects digestion and bowel movement. Lack of water, liquids and dehydration also affects bowel movement. Lack of water causes the intestines to absorb more water from the stored water in the body and this leads to hard stools. Other factors such as resisting the urge, constipation during pregnancy and overuse of laxatives also impact bowel movement. 

How does yoga help with digestion and bowel movement 

Yoga stretches and massages the digestive organs and abdominal muscles. It also has a balancing effect on the hormonal system. It reduces bloating and helps eliminate blockages and toxins. It increases blood flow and oxygen supply to the digestive organs. 

Furthermore, yoga has a strong impact on reducing stress and calming and balancing the nervous system. Cortisol levels reduce, bringing a certain amount of harmony to the entire system, and thus improving digestion and bowel movement. The gut-brain axis, a communication system of nerves that connect the digestive system to the brain, gets positive and calming signals that help correct digestive disorders. 

Yoga also strengthens our connection to natural urges such as hunger, appetite, quantity of food, time of consumption, etc. By being more intune with the natural urges, we are able to eat at the right time and have the right quantity, rather than allowing the mind and senses to make that decision for us. 

Yoga poses for digestion and bowel movement 

Supine Twist

Yoga poses that involve twists such as the Supine Twist massage and stimulate the digestive system. The posture encourages blood flow to the digestive organs, and helps remove waste and toxins. It moves food and even nourishes the liver, encouraging better absorption of nutrients. 

Half-lord of the Fishes Pose

Known as Ardha Matysendrasana, the Half-lord of the Fishes Pose stimulates the digestive organs and helps detoxify the system. It encourages proper bowel movement and helps clear the small and large intestines. It propels food as well as waste through the gastrointestinal tract. 

Wind-relieving Pose

This posture is called Pawanamuktasana in Sanskrit. It is useful in relieving excess gas and in encouraging bowel movement. It reduces the effects of constipation and bloating. It also provides a nice massage to the back. 

Child’s Pose

Known as Balasana, the Child’s Pose is a relaxing yoga asana that reduces stress, worries and tension. It calms the body and mind, and also massages the abdominal organs. 

Cat-cow Pose

‍Marjariasana stretches and strengthens the stomach and other digestive organs as well as the back. It improves blood circulation, reduces tension and tightness and aids blood flow to the digestive organs. 

Cobra Pose

‍The Cobra Pose helps stretch the belly muscles and improve posture. It also encourages digestion by massaging and stimulating the digestive organs. 

Bow Pose

‍The Bow Pose, Dhanurasana, is a wonderful posture for digestion and bowel movement. It puts pressure on the digestive organs, relaxing, massaging and toning the digestive system. It relieves constipation and encourages bowel movement. 

Seated forward bend Pose

Known as Paschimottanasana, this yoga posture activates and stimulates the digestive fire (Agni). This aids in digestion and keeps the digestive organs balanced and healthy. 

Other yoga practices for digestion and bowel movement 

Cleansing techniques

Known as the Shat Kriyas, certain cleansing techniques are extremely effective in strengthening the digestive system and aiding bowel movement. Practices such as Shankaprakshalan and Dhauti help eliminate waste from the system, purify the body, remove toxins and blockages, encourage better blood flow and oxygenation and reduce constipation. They must be practiced under the guidance of a qualified and experienced teacher. 

Kapal Bhati and Agni Sar are also effective in stimulating digestion, removing toxins and improving blood flow. 

Meditation and Pranayama

‍Regular practice of meditation and relaxation (Yoga Nidra) helps reduce stress, restore balance and harmony and calm the body and mind. When stress is less and the body is balanced, gut health and digestion are stronger. Pranayama practices such as Bhastrika are stimulating and dynamic and encourage better digestion. Nadi Shodhana Pranayama is also a purifying and balancing Pranayama that relaxes the mind and body. Ujjayi and Brahmari Pranayama are helpful in relieving stress and restoring balance. 

Concluding thoughts 

Stressful lifestyles, irregular diet and lack of sleep are major contributors today that affect digestion and bowel movement. Yoga is a holistic system that helps develop mindfulness and keeps you in the present. This itself encourages better decisions that help with keeping your system balanced. Drinking warm water, spending time in nature, regular exercise, yoga, breathwork and meditation are all factors that can help your system process food better, eliminate waste and keep the system healthy.