Yoga for Constipation: 10 Effective Poses to Help You Poop Fast

Constipation, which often shows up as infrequent, difficult, or painful bowel movements, is a common digestive issue that affects nearly 9–20% of people in the U.S. It can lead to bloating, discomfort, and days of feeling sluggish or irritable. While yoga might not be the first remedy that comes to mind when you’re feeling blocked up, it’s proven to provide natural, holistic, and long-term relief.

Specific yoga poses for constipation help by stimulating the digestive system, massaging abdominal organs, and improving circulation in the gut, supporting smoother and more regular bowel movements. Deep and synchronized breathing in these poses also plays a key role by reducing stress and activating the body's natural “rest and digest” mode. This helps your body shift out of stress and into a calmer state where digestion can function more efficiently.

The following poses are especially effective in enhancing gut function, easing constipation, and helping you poop more easily and naturally: 

1. Seated Spinal Twist
2. Supine Twist
3. Crescent Lunge Twist
4. Bow Pose
5. Legs Up The Wall Pose
6. Downward Facing Dog Pose
7. Garland Pose
8. Wind-Relieving Pose
9. Child’s Pose
10. Happy Baby Pose

How Does Yoga Help with Constipation?

Here’s how yoga provides relief from constipation:

• Improves Bowel Movement: Gomati Woli, a yoga coach at MyYogaTeacher explains, “Poses such as twists and forward folds gently massage and apply pressure to the abdomen, increasing blood flow to the digestive tract.” She adds, “This creates a 'squeeze-and-release' effect that stimulates peristalsis—the muscle contractions responsible for moving food and waste—promoting quicker stool movement and providing relief from bloating, discomfort, and constipation.”

• Reduces Stress: When you’re stressed, your body stays in “fight or flight” mode, diverting the focus away from digestion. Deep breathing and relaxation techniques in yoga activate the parasympathetic nervous system, or the "rest and digest" mode, to counter this. 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.

• Promotes 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.

10 Best Yoga Poses for Constipation Relief

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

Gentle Twisting Poses

Gentle twists massage your abdominal organs and allow waste to move smoothly through the intestines. The following poses can stimulate digestion, relieve bloating, and support regular bowel movements:

1. Seated Spinal Twist

The seated spinal twist can help when you need immediate relief. This gentle twisting 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.

2. Supine Twist

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

3. 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.

Core-Activating Poses

Activating the core engages the abdominal muscles, which in turn massage the internal organs and stimulate digestion. Some poses include:

1. 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.

2. Legs Up The Wall Pose

Activating the core with 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.

3. Downward-Facing Dog

This pose stretches the entire body and engages the core, improving blood flow to the digestive organs and 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.

4. 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.

Pressure-Relieving Poses

These poses help ease tension in the abdomen and lower back—where gas and bloating tend to build up. Gently compressing and releasing these areas helps release trapped gas and support more comfortable bowel movements.

1. Wind-Relieving Pose

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.

2. 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.

3. 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.

When done correctly, you can maximize the benefits of these yoga poses for constipation. Wondering how to get started? Book a free 1-on-1 session with a dedicated coach today!

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.

How quickly can yoga relieve constipation?

Some people experience relief within minutes to a few hours after practicing yoga, especially poses that involve gentle twisting, core engagement, or abdominal compression. However, consistency matters. Practicing regularly, even just 10–15 minutes a day, can help improve digestion and support long-term relief from constipation.

Can I practice these poses during pregnancy?

Yes, but with modifications and guidance. During pregnancy, it's essential to avoid deep twists or poses that put pressure on the belly. Instead, opt for gentle versions like Seated Side Bend, Supported Child’s Pose, or Cat-Cow Stretch. Read this article on yoga for constipation during pregnancy, and make sure you consult your doctor and work with a prenatal yoga expert to ensure the poses are safe and suitable for your stage of pregnancy.