Abdominal Massage & Yoga Pose for Constipation Relief

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Constipation is uncomfortable. You might have pain in your abdomen or low back. You might experience infrequent bowel movements. Maybe you strain to have a bowel movement. Maybe your stool is hard and dry, difficult to pass. Perhaps even once you’ve had a bowel movement you don’t feel like you have fully released your bowels.

Today we are going to combine a simple yoga pose with a self-massage to relieve constipation.

You will need a yoga block or a small stool like a squatty potty.

This yoga pose and massage works by supporting the position of your pelvis, activating peristalsis, relaxing your pelvic floor, increasing circulation and alleviating gas.

The self-massage to relieve constipation will engage your vagus nerve which will support your rest and digest.

The yoga pose we are going to take is called Garland Pose. It can relieve constipation and promote healthy bowel movements.

#1. Positioning of your pelvis. Garland pose places your pelvis in the natural position for elimination which will support the elimination of stool.

Let’s start our Self Massage.

Rub your hands together to create some healing energy. Place your hands on your abdomen just below your navel. Allow yourself to receive the warming and relaxing energy from your hands.

While we’re doing this let’s look at the second reason that Garland pose supports you in relieving constipation.

#2. Activates Peristalsis. When you are in garland pose, your thighs press on your abdomen and provide a gentle massage to your digestive organs including your intestines. This stimulation helps to activate peristalsis which is the wave-like muscular contractions that will move food through your digestive system.

Before I continue with your abdominal massage, showing you the specific technique, I want to let you know about a couple of links in the show notes below the video:

The first is my constipation relief in under 10 days that I will send right to your inbox

The second is my comprehensive constipation course including yoga, MFR, recipes, journaling, massage, tips, teas for constipation.

Apply gentle pressure: Using the flats of your hands, apply gentle and circular pressure on your abdomen in a clockwise direction. Start from the lower right side of your abdomen, move upward toward the ribs, across to the left side, and then down towards the lower left side of your abdomen. This follows the path of the large intestine.

The third reason why Garland pose relieves constipation is because:

#3 Relaxes your Pelvic Floor. Garland pose relaxes your pelvic floor allowing for easier bowel movements. Returning our Focus to our Abdominal Massage we can focus on our breathing. As you massage your abdomen, breathe in through your nose, let your belly be soft and allow it to expand, breathe out slowly through your mouth and allow your abdomen to soften and relax. You can imagine your diaphragm moving down towards your feet as you inhale, and softening up towards your heart as you exhale. This will engage your vagus nerve which will support your rest and “digest”

Garland pose is also supportive because it will:

#4 . Garland pose can improve blood flow to your abdomen including your digestive organs. Enhanced circulation promotes digestive function and aids in the overall process of elimination. We can enhance the circulation and blood flow by adding a twist.

In the past I have shown you this massage lying down. Doing this massage sitting up will improve its effectiveness by aligning with the downward flow of gravity.

Garland pose is supportive because it:

#5 Alleviates bloating and gas: By compressing your abdomen you will help release trapped gas and reduce bloating, which are some of the common symptoms you may experience because of constipation.

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