Yoga and exercise for piles

Gentle movement helps bowel function and reduces pressure on the anal veins. Exercise is a supportive measure, not a cure.

Walking

A daily walk of 30 minutes stimulates the bowel and helps prevent constipation.

Gentle yoga postures that many people find helpful

• Pawanmuktasana (wind-relieving pose): lie on your back and hug your knees to your chest, which helps move gas and stool
• Vajrasana: sitting on your heels for a few minutes after meals, if your knees allow
• Malasana (squat): a supported squat may ease passing stool. Do it only if it is comfortable and avoid it in a painful flare-up or if you have knee problems.
• Cat-cow: a gentle spine movement
• Setu bandhasana (bridge pose): gentle, short holds

Breathing and pelvic floor

• Slow deep breathing helps relax the body
• Mula bandha and Ashwini mudra (gentle pelvic floor contractions) are used traditionally. Learn them from a qualified teacher, and do not strain.

Avoid

• Heavy weight lifting and exercises with strong straining
• Long sitting on hard surfaces
• Intense core exercises during a painful flare-up
• Holding your breath while exercising

Special cases

In pregnancy or after surgery, check with your doctor before starting yoga.

When to get help

Stop and see a doctor if exercise causes pain, bleeding or a lump that does not go back.

Small steps taken early work better than waiting for symptoms to become severe.

Remember

Walk daily and move gently. Avoid straining, and treat exercise as a support to other care.