Can Yoga Cause Diarrhea? An Overview
Yoga is an ancient practice that pairs physical postures and controlled breathing techniques to promote strength, flexibility, and inner peace. Over 36 million Americans practice yoga regularly for exercise, stress relief, and general wellbeing.
While yoga is widely regarded as a safe, low-impact form of exercise, some poses and practices can lead to adverse side effects in some people. One uncomfortable - albeit common - consequence of yoga is diarrhea.
So can yoga really give you diarrhea? Let's take a closer look at the connection between yoga and digestive issues like diarrhea.
Why Yoga Might Cause Diarrhea
There are a few reasons why yoga may trigger diarrhea or loose stools in some practitioners:
- Twisting poses compress the abdomen and stimulate the intestines and colon, moving waste through the digestive tract more quickly.
- Inversions reverse the flow of blood and bodily fluids, increasing blood flow to the digestive system.
- Forward folds put pressure on the abdomen and can instigate the urge to pass stool.
- The stress-reducing effects of yoga relax the body and may cause some initial loose stools.
- Holding poses for extended periods directs blood flow away from the digestive system.
While most yoga practices should not cause severe diarrhea, certain types of yoga may be more likely to cause digestive discomfort or disturbance:
Types of Yoga That May Cause Diarrhea
- Vinyasa: The flowing nature of a vinyasa practice contracts the abdominal muscles, stimulating the gut.
- Ashtanga: The athletic, intense nature of Ashtanga yoga impacts digestion.
- Bikram: The hot room and demanding 26 postures of Bikram yoga place strain on the digestive system.
- Inversions: Frequent inversions increase blood flow to the digestive tract, potentially causing loose stools.
Poses that compress the abdomen are most likely to instigate a trip to the toilet. Here are some common yoga poses that put pressure on the digestive organs:
Poses That May Stimulate Digestion and Cause Diarrhea
- Twisting poses like Ardha Matsyendrasana (Seated Half Spinal Twist)
- Forward folds like Uttanasana (Standing Forward Bend) and Paschimottanasana (Seated Forward Bend)
- Core-intensive poses like Navasana (Boat Pose) and Planks
- Hip openers like Frog Pose (Mandukasana)
- Inverted poses like Downward Facing Dog, Handstand, and Shoulder Stand
Is Diarrhea During or After Yoga Normal?
Mild diarrhea after participating in yoga is relatively common and not necessarily a cause for concern in most practitioners.
Stimulating the digestive system - leading to looser bowel movements - is a natural response in some people after twisting, stretching, and compressing the abdomen.
Factors like your level of yoga experience, age, diet, hydration status, and individual sensitivities also impact how your digestive system responds.
Occasional loose stools from yoga typically resolve on their own fairly quickly. However, recurring or severe diarrhea after yoga may indicate you are pushing too far beyond your bodys current abilities.
Signs Diarrhea May Indicate You're Pushing Too Hard in Yoga
- Diarrhea occurs frequently after yoga sessions
- Lasting more than 24-48 hours after class
- Disrupting your ability to participate fully in yoga classes
- Paired with symptoms like nausea, vomiting, dizziness, or fatigue
- Causing dehydration from fluid losses
Diarrhea - especially when severe, persistent, or accompanied by other symptoms - warrants paying closer attention to your yoga practice.
How to Avoid Yoga-Induced Diarrhea
While some digestive sensitivity may be unavoidable, you can take steps to reduce the chances of developing diarrhea from yoga:
1. Gradually Increase Intensity
Allow your body time to adapt to new poses and sequences. Trying challenging new styles while pushing your limits can overwhelm the digestive system.
2. Hydrate Well
Drink plenty of fluids before, during, and after yoga to prevent dehydration and electrolyte imbalances.
3. Avoid Inversions at First
Inversions increase blood flow to the abdominal organs and may stimulate elimination. New practitioners may want to work up to inversions slowly.
4. Use Props
Using blocks, straps, and bolsters allows you to ease into poses gently instead of forcing the body into uncomfortable positions.
5. Respect Your Limits
Listen to your body's signals and avoid pushing into pain. Diarrhea can signal you have gone beyond a healthy stretch.
6. Relax Out of Poses
Come out of poses slowly and consciously. Abrupt movements can shock the digestive system.
7. Let Your Instructor Know
Inform your yoga instructor if you have digestion or elimination issues so they can provide modifications.
When to Seek Medical Advice for Yoga-Related Diarrhea
While diarrhea after yoga may not require medical help in many cases, contact your doctor or seek prompt care if you experience:
- Severe dehydration
- Persistent diarrhea lasting over 48 hours
- Bloody stool
- Severe abdominal pain or cramps
- Diarrhea accompanied by fever, nausea, or vomiting
- Weakness, dizziness, or fainting
Recurring diarrhea after yoga may also warrant medical investigation to identify any underlying conditions contributing to digestive issues.
Can Yoga Poses Constipate You?
Just as some yoga poses and practices may stimulate bowel movements, others can have the opposite effect and lead to constipation.
Here are some ways yoga may contribute to constipation in some people:
- Lack of movement in still poses decreases intestinal muscle contractions
- Twisting poses may compress or restrict certain areas of the colon/large intestine
- Inversions can slow motility and transit time through the digestive tract
- Forward folds put pressure on the abdomen and may inhibit bowel movements
- The stress reduction and relaxation response from yoga may also reduce elimination urgency
Yoga poses most often implicated in constipation include:
- Seated twists like Half Lord of the Fishes (Ardha Matsyendrasana)
- Standing or seated forward folds
- Inverted poses like Legs Up the Wall and Headstand
- Supine poses (lying on back) like Savasana
Practicing yoga first thing in the morning on an empty stomach, staying hydrated, and using props can help reduce the likelihood of constipation after yoga.
The Bottom Line
Experiencing loose stools or diarrhea after yoga is relatively common and often harmless when mild and temporary.
Certain poses, styles of yoga, and pushing beyond your limits can increase the chances of diarrhea by stimulating digestion and eliminating waste from the colon.
While annoying, yoga-related diarrhea will usually resolve on its own. Slowly easing into new poses, listening to your body, staying hydrated, and using props can help limit digestive discomfort.
However, recurrent or severe diarrhea warrants paying closer attention to your practice and seeking medical advice when appropriate to avoid potential complications.
With a gradual approach and proper precautions, yoga can remain an enjoyable and beneficial part of an overall healthy lifestyle for most people.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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