Yoga for Constipation: 10 Poses to Help You Poop

When constipation strikes, it can cause discomfort, bloating, and painful bowel movements. While changing your diet and over-the-counter laxatives can help, yoga can also aid the process effectively and naturally. Yoga for constipation involves doing certain poses and stretches to promote better digestion, helping you pass stool easily when you’re blocked up! 

Studies have found that certain yoga stretches, particularly twists, can enhance gastrointestinal function, gently stimulate the digestive system, support bowel movements, and relieve constipation. 

Yoga Poses for Constipation Relief

Yoga relieves constipation by massaging the intestines, boosting blood flow to the digestive tract. This supports digestive health and promotes smoother movement of stool through the colon. With added stress-reduction techniques, it supports gut health and encourages regular bowel movements. 

Some yoga poses to help you when you’re feeling constipated include:

Wind-Relieving Pose

Holding this pose gently compresses the abdomen, releasing trapped gas and stimulating the digestive system. Clearing the buildup of gas relieves intestinal pressure, clears blockages, and promotes smoother digestion and regular bowel movements.

• Lie on your back with your legs extended.

• Draw your right knee toward your chest, holding it with both hands.

• Press your thigh into your abdomen while keeping your left leg extended.

• Hold for 20–30 seconds, then switch sides.

Seated Spinal Twist

Twisting poses like the spinal twist can help when you need immediate relief. This pose compresses the abdominal organs, aiding digestion and bowel stimulation.

• Sit with your legs extended forward. 

• Bend your right knee and place your foot flat on the floor outside your left thigh.

• Place your right hand on the floor behind you and your left elbow on the outside of your right knee.

• Twist your torso to the right and hold for 30 seconds. 

• Repeat on the other side.

Child’s Pose

This calming pose stretches the lower back and relieves abdominal tension, aiding digestion.

• Kneel on the floor. 

• Sit back on your heels, and fold forward.

• Stretch your arms forward or rest them by your sides.

• Breathe deeply and hold for 1–2 minutes.

Legs Up The Wall Pose

This gentle inversion improves circulation and relieves abdominal discomfort caused by constipation.

• Lie on your back and scoot your hips close to a wall.

• Extend your legs up against the wall, keeping your lower back flat.

• Relax and hold for 5–10 minutes.

Downward-Facing Dog

This pose stretches the entire body and improves blood flow to the digestive organs, aiding you to pass stool easily.  

• Start on all fours and lift your hips upward, straightening your legs to form an inverted "V" shape.

• Spread your fingers wide and press through your palms.

• Hold for 1 minute while breathing deeply.

Bow Pose

This pose massages the abdominal muscles, particularly the rectus abdominis and the obliques while stimulating the intestines to promote bowel movement. Over time, it also helps strengthen these core muscles for better digestive support.

• Lie on your stomach and bend your knees, reaching back to grab your ankles.

• Lift your chest and thighs off the ground as you inhale.

• Hold for 30-45 seconds before releasing.

Garland Pose

The garland pose is a deep squat that increases circulation in the pelvic area, helping with digestion and elimination of the stool.

• Squat with your feet slightly wider than hip-width apart and your toes pointing outward.

• Press your palms together at your chest and use your elbows to gently push your knees outward.

• Hold for 30 seconds to 1 minute.

Crescent Lunge Twist

This dynamic twist stimulates the digestive tract and encourages bowel movement.

• Step your right foot forward into a lunge position, keeping your left leg extended behind you.

• Place your left elbow on the outside of your right knee and twist your torso.

• Hold for 30 seconds and switch sides.

Supine Twist

This relaxing twist alleviates bloating and massages the intestines, aiding constipation relief.

• Lie on your back and draw your right knee toward your chest.

• Guide your knee across your body to the left while extending your right arm outward.

• Hold for 30 seconds, then repeat on the other side.

Happy Baby Pose

This pose releases tension in the lower back and gently compresses the abdominal area, easing digestion.

• Lie on your back and bend your knees toward your chest.

• Grab the outer edges of your feet and gently pull your knees wider than your torso.

• Hold for 30 seconds while rocking slightly from side to side.

How Does Yoga Help with Constipation?

Here’s how yoga provides relief from constipation:

Gentle Massage to Improve Bowel Movement 

Certain yoga poses, such as twists and forward folds, gently massage and apply pressure to the abdomen and the intestines, increasing circulation to the digestive tract. This creates a "squeeze-and-release" effect that stimulates peristalsis—the muscle contractions responsible for moving food and waste through the digestive tract. The improved blood flow to the digestive organs promotes quicker stool movement, providing relief from bloating, discomfort, and constipation. With regular practice, these poses can improve digestion and support healthy, consistent bowel movements, offering long-term relief from constipation.

Stress Reduction for Better Digestive Health

Stress is closely linked to digestive issues, including constipation. When you’re stressed, your body stays in “fight or flight” mode, diverting the focus away from digestion. Yoga helps counter this by activating the parasympathetic nervous system, or the "rest and digest" mode, through deep breathing and relaxation techniques. As you practice yoga, your stress levels decrease, your cortisol levels normalize, and your body naturally shifts its focus back to digestion, making it easier to poop.

Reduced Inflammation to Promote Gut Health

Gut inflammation can slow down digestion by damaging the nerves that control bowel movements. Targeted yoga poses and breathing exercises can reduce gut inflammation by improving circulation and activating the parasympathetic nervous system. These gentle movements and calming techniques promote better gut health and encourage muscle contractions in the colon, easing constipation and improving bowel movements.

By addressing both physical and mental factors, yoga provides a comprehensive solution for constipation relief. However, the benefits of yoga for constipation can be maximized when the poses are done correctly, and under the right guidance.

Relieve Constipation with 1-on-1 Yoga Coaching

Constipation can stem from several causes—stress, poor diet, or an inactive lifestyle, to name a few. That’s where the expertise and support of a yoga coach come in!

In MyYogaTeacher’s 1-on-1 sessions, your coach takes the time to understand the root causes of your constipation, whether it’s stress, digestive issues, or lack of exercise. This helps them personalize each session to address your specific needs, offering both immediate relief and long-term solutions. 

From targeted twists and poses to relieve constipation to breathing exercises that promote gut health, MyYogaTeacher’s 1-on-1 coaching can promote digestion and ease discomfort. 

Here are some yoga coaches to help you get started:

• Muskan Agarwal

• Gomati Woli

• Aditi Sadashiva

Frequently Asked Questions

Which yoga pose is best for relieving constipation?

Poses like Wind-Relieving Pose and Seated Spinal Twist are particularly effective for relieving constipation. These poses gently massage your abdominal organs, stimulate bowel movement, and encourage better digestion, helping to ease discomfort and promote regularity. 

How often should I do yoga for constipation relief? 

Doing yoga for 15–30 minutes daily can help manage constipation effectively. If that isn’t possible, aim for at least 3–4 sessions a week to maintain consistency and see noticeable improvements in your digestion and bowel movements.

What home remedies can relieve constipation?

In addition to yoga, staying hydrated, increasing fiber intake through fruits and vegetables, and drinking warm water or herbal teas can help relieve constipation. Regular physical activity, stress management techniques, and consuming probiotics are also effective in improving digestive health.

Book a Free 1-on-1 Session Today!

With the right poses and stretches, done correctly, you can find relief from constipation. Book your free trial and experience the benefits of yoga for constipation first-hand.