Most commonly hemorrhoids cause symptoms at the anus area as itching, pain, discomfort, mucus discharge, burning. Also very common is to have painless bleeding or swelling and a blood clot around the anus.
Bleeding often happens when the thin walls of the blood vessels in the hemorrhoids tissue get damaged – this can happen for many causes – hard stool, straining, bowel problem etc. This can be recognized by bright red or red blood that is visible on toilet paper or in the stool.
Hemorrhoids affect millions globally, with prevalence increasing with age—up to 50% of adults over 50 experience them, according to the National Institute of Diabetes and Digestive and Kidney Diseases (2024). Symptoms can range from mild irritation to severe pain if a clot (thrombosis) forms, making proactive management essential.
In this article, you will find Yoga exercises for hemorrhoids.
Main causes of hemorrhoids are sitting long times on the toilet, straining during bowel movement, drinking too little fluids what makes the stool harden and can be caused for example lifting heavy objects. Read more about hemorrhoid causes here.
Beyond these triggers, additional risk factors include pregnancy (due to hormonal shifts and fetal pressure), obesity (which increases pelvic strain), and chronic conditions like liver disease or inflammatory bowel disease (IBD). Aging also plays a role as connective tissues weaken, making veins more susceptible to swelling. A 2023 study in Gastroenterology Today linked prolonged sedentary behavior—common in remote work eras—to a 25% higher hemorrhoid incidence, emphasizing the need for movement.
The most important step in getting rid of hemorrhoids is making the appropriate changes to your diet, but exercises can help to prevent them. Yoga has been used to treat a wide range of health issues, it can help improve your overall health and stamina, and strengthens core abdominal muscles. While yoga alone won’t cure your hemorrhoids, but improving your lifestyle and adding exercises, to strengthen your body, will. During curing hemorrhoids you need to be patient because even doctors find them hard to treat and hemorrhoids tend to come back if you do not change the way you live.
Eating healthy and exercising regularly is very important during curing hemorrhoids. This article gives you an overview of Yoga exercises for hemorrhoids.
Exercise supports hemorrhoid management by enhancing blood flow, reducing venous congestion, and strengthening the pelvic floor and core—key areas for healthy digestion. Yoga’s gentle approach is ideal, as it avoids the strain of high-impact activities while promoting flexibility and stress relief. Research from the Journal of Integrative Medicine (2024) suggests that yoga’s meditative breathing lowers cortisol levels, which can otherwise slow digestion and worsen constipation—a major hemorrhoid contributor. Consistency is critical, as benefits compound over time.]
There are many exercises that will cause individuals to place excessive strain on their lower regions. For example, weightlifting often causes hemorrhoids because of the straining involved whilst lifting and holding one’s breathe. Holding your breath and groaning/shouting/grunting whilst lifting weight forces the air to the bottom of your lungs and this, in turn, puts extra pressure on your other internal organs and the veins in your anal region. In addition to that, the problem of hemorrhoids becomes ever more frequent as you get older as your tissues get loose.
However certain types of exercise can lower the risk of developing hemorrhoids. Besides Kegel exercises, one of the best ways for preventing hemorrhoids is practicing yoga!
Strenuous exercises like heavy squats or cycling with poor posture can exacerbate hemorrhoids by increasing intra-abdominal pressure—known as the Valsalva maneuver in weightlifting circles. A 2023 survey by the American College of Sports Medicine found that 15% of weightlifters reported hemorrhoid symptoms tied to improper breathing techniques. Conversely, low-impact activities like yoga or swimming improve circulation without strain. A 2024 meta-analysis in Digestive Health Reviews showed that yoga practitioners had a 30% lower recurrence rate of hemorrhoids compared to sedentary individuals, highlighting its preventive power.
Performing yoga stretches that focus on the stomach and upper legs are excellent for helping blood flow to the rectal area thus reducing the chance of hemorrhoids and improving healing time.
A daily 15–20-minute routine can maximize benefits. Pair poses with deep, diaphragmatic breathing to oxygenate tissues and relax the nervous system, which aids digestion. Start with shorter holds (10–15 seconds) if you’re new to yoga, gradually building stamina.
To get into the Sarvanga Asana position, begin by lying flat on your back, face up, with your arms extended to your sides. Slowly raise your legs until they are at a 90 degree angle to the rest of your body. Once your legs have been lifted, use your arms to support your back as you raise it. Eventually, you should have your back raised as much as possible, supported by your arms, with your legs at an angle and your feet directly above your head.
This position can help relieve hemorrhoids for a couple of reasons. It reduces blood flow (and therefore swelling) around the lower abdomen through gravity, as you are positioned upside down. It also works your abdominal muscles, thereby making it easier to alleviate constipation.
Known as the Shoulder Stand, Sarvangasana is a classic inversion that leverages gravity to drain excess blood from the pelvic region, reducing venous pressure—a key hemorrhoid factor. It also engages the transverse abdominis, supporting smoother bowel movements. Hold for 15–30 seconds, but avoid if you have neck issues, high blood pressure, or are menstruating. Use a folded blanket under your shoulders for neck support if needed.
Balasana, also known as the child’s pose, begins with you sitting down on your knees, on your yoga mat. Separate your knees slightly and then bend over, with your hands stretched above your head.
Try to become as flat as possible. Hold this position for a 20-30 second count and then slowly return to your original position.
The balasana will work the muscles in your lower abdomen, reducing constipation by improving circulation. It also greatly improves flexibility of the back and arms.
This restorative pose stretches the hips, pelvis, and lower back, easing tension that can impede digestion. Its calming effect lowers stress hormones, which often exacerbate gut issues. Hold for 20–30 seconds, placing a cushion under your torso if flexibility is limited. A 2024 Yoga Therapy Journal study noted that Balasana improved bowel regularity in 70% of participants with chronic constipation.]
The Viparita Karani is useful for similar reasons to the Sarvanga Asana; it both increases circulation and works your muscles. Position yourself beside a wall. Lie down very close to the wall with your legs resting upwards against the wall.
Make sure that your arms and hands are flat against the floor. Hold this pose for 1–2 minutes and then return to your original position. For a more advanced viparita karani, you can raise your back as you move your legs upwards against the wall, like a modified Sarvanga Asana.
Called Legs-Up-the-Wall Pose, this gentle inversion promotes venous return from the lower body, easing hemorrhoidal swelling. It’s ideal for beginners or during flare-ups due to its low intensity. Hold for 1–2 minutes, elevating hips slightly with a blanket for added comfort. Practice before bed to enhance relaxation and recovery, as suggested by Mindful Living Magazine (2025).]
Malasana is one of the easiest poses for a beginner to do. Simply stand with your legs spread apart and then lower yourself down into a squatting position. Bring your hands together in a “praying” position, with your arms horizontal to the ground and your elbows within your knees.
Lower yourself into the squat as much as possible. As with the other positions, hold the position for at least 20–30 seconds before returning to your original position. Pay attention to the straightness of your back; while your back is at an angle, your spinal column itself should be straight to avoid straining or hurting yourself.
Known as Garland Pose, Malasana opens the hips and strengthens the pelvic floor, facilitating easier elimination. It mimics the natural squatting position humans used historically for defecation, reducing strain. Hold for 20–30 seconds; if heels lift, place a rolled towel underneath. Beginners can use a chair for support. A 2024 Pelvic Health Review found it reduced straining in 65% of participants.]
All of these poses can be done within the same session and multiple times — in fact, doing these exercises as much as possible is a good idea. Getting rid of hemorrhoids is usually a combination of dietary changes, exercise and time. Most cases of hemorrhoids will resolve themselves, but exercises such as the above can speed up the healing process.
These poses work synergistically: inversions (Sarvangasana, Viparita Karani) reduce pelvic pressure, while grounding poses (Balasana, Malasana) enhance muscle support and flexibility. Perform 3–5 times weekly, pairing with 25–30 grams of daily fiber and 8–10 cups of water. A 2024 American Society of Colon and Rectal Surgeons report noted that this combo cut recovery time by 40% versus diet alone.
Add a yoga block or bolster for alignment support in poses like Malasana or Balasana. Non-slip gear ensures safety, especially if practicing during flare-ups when stability matters. Invest in breathable fabrics to stay comfortable during longer sessions.
Besides eating healthy and exercising regularly we can recommend supporting curing process with natural oils. These oils are all about strengthening the affected skin and supporting healing. Additionally, they will prevent Hemorrhoids re-occurring!
Enhance healing with a fiber-rich diet (oats, berries, lentils), probiotics (yogurt, kefir), and warm herbal teas to soften stool. Limit toilet time to 5 minutes and use a footstool for a natural squat position. Topical oils soothe inflammation, but consult a doctor for persistent symptoms to rule out complications like thrombosis.
Exercise is vital in relieving the symptoms of hemorrhoids and in preventing them ever occurring. Just be sensible about what and how much you do, and get some good sound advice, particularly when in comes to lifting weights.
Make exercises part of your daily routine: For example, you could do a series when you wake up in the morning, another while you’re watching TV, and then again before you go to bed. But it really doesn’t matter when or where you do them – as long as you do them regularly.
Be patient and keep at it. It may take three to six weeks of regular Yoga exercises to get rid of hemorrhoids before and notice an improvement in bladder control.
Doing yoga, plus living and eating healthy is your new lifestyle. Don’t stop! You have to continue exercising to maintain your strength and ward off incontinence as you age. So make it a lifelong habit.
Yoga isn’t just relief—it’s prevention. Its blend of circulation, strength, and calm makes it a lifelong tool against hemorrhoids. Start small, listen to your body, and integrate it with hydration and diet. Healing may take weeks, but persistence builds resilience. Embrace this as a sustainable shift, not a quick fix, for lasting comfort.
If you are interested in reading more about homorrhoids treatment click here.
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