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Home arrow Health arrow Gut Health arrow Yoga for Constipation: Does It Really Help? +7 Yoga Poses to Try

Yoga for Constipation: Does It Really Help? +7 Yoga Poses to Try

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: July 18, 2023
6 min read 1369 Views 0 Comments
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We explain whether yoga can soothe bowel movements and provide 7 poses for you to try at home.

Yoga for constipation

Yoga uses mental and physical discipline to relax the body.

This lifestyle might not be for everyone, but it could serve great health benefits. Stretching out your stomach may ease bowel movements from chronic constipation. Of course, you’ll have to be somewhat flexible, but it doesn’t hurt to try some popular yoga poses. 

Doing yoga regularly will also enhance your mindset in the long term. A better thought process can stop you from stressing about constipation-related issues.

Now, you might be wondering, “Will yoga practice really make me feel better, and where do I even start?”  

Yoga for Constipation – Is It Worth a Try?

Yes, it’s worth trying a few yoga moves to stimulate digestive organs. Yoga doesn’t have to be a tough physical challenge, as you’re only moving into comfortable positions.  If this is something you want to try, find a yoga instructor to teach you the right poses.

People might assume that yoga only involves music and meditation. This isn’t the case since it was designed to connect the mind with your body. You can twist your form into positions that stretch the muscles, leading to reduced gut stress, constipation, and stomach fatigue.

Your digestive tract is a complicated system that may get blocked sometimes. For example, not eating enough fiber in your diet might slow down digestion. This may lead to other constipation-related issues like abdominal pain, headaches, frequent nausea, and chest pain.

7 Yoga Poses for Quick Constipation Relief

There are many poses you can do when performing yoga techniques. Some of them might require more work, but they’re still great for beginners. If you need extra guidance when doing this physical practice, consult with a healthcare professional to avoid possible injuries.

Let’s take a look at 7 yoga poses for constipation

#1 Ushtrasana (camel pose)

The ushtrasana pose can help relieve lower back pain. You can do this to prevent slouching – a poor posture that scrunches up your intestines and promotes blockages. 

Now, the first step is to get onto your knees on the yoga mat. Keep your legs hip-width apart and take a deep breath in. This should engage the lower belly as you expand the ribcage. Slowly draw your elbows back and rest the heels of your hands on the back of your ankles. 

Simply lift your shoulders so the trapezius muscles can stretch and relax your spine. Stay in this camel pose for 30–60 seconds before returning to the original position.

#2 Udarakarshanasana (abdominal stretch pose)

This abdominal twist pose may treat any gastric problems, especially for those who have irritable bowel syndrome (IBS). Rotating your body is known to stretch and compress your lower abdomen. Some people drink warm water beforehand to support digestion during yoga. 

You can start by sitting in the position of squatting. Place your hands on your knees and twist your right leg so that it’s close to your left foot. The inside part of your right foot has to be on the ground. After that, push your left knee toward the opposite side and rotate your torso to the left.

Stay in this position for 60 seconds before changing to the left leg and pushing the right knee.

#3 Malasana (garland pose)

The malasana yoga pose is supposed to target your hip and groin muscles. This is for people who sit down too much and don’t stimulate their digestive tract through regular exercise.

Stand on your feet, placing them on either side of the yoga mat. Bend your knees and slowly go down into a squat position. Put your upper arms inside of the knees and gently press your palms together. Keep the spine straight at all times, and repeat this movement every day. 

#4 Supta Vajrasana (sleeping thunderbolt pose)

Supta Vajrasana is another type of wind-relieving pose that may treat infrequent bowel movements. To do this, sit on your knees and look straight ahead. Once you’re comfortable, slowly bend your back toward the ground, gaining support from your elbows and forearms.

You can then lower the crown of your head onto the floor and keep arching your back. Close your eyes, rest your hands on the floor, and take deep breaths for 30–60 seconds.

#5 Merudandasana (spinal column pose)

A spinal column pose might look silly to begin with, but it’s very good for your body. It can open up the hips and stimulate abdominal organs that support your digestive system. 

The first step is to sit up on the floor with your legs straight in front. Then, fold your legs upward so that your feet are flat. You can hold onto your toes with your hands and lean back slowly. For some people, it might take a while to find balance, so don’t worry about this pose too much.

After grabbing your feet, lift your legs up in the air and keep them stretched out. They should be at an angle where your knees and spine are straight when balancing.

If you find that your left or right knee is turning inward, stop doing the pose. 

#6 Urdhva Mukha Svanasana (upward-facing dog)

The upward-facing dog yoga pose can open up your chest and stretch your abdominal muscles. People call this a “powerful backbend” for those who need a good posture. Just start on your belly with hands on either side of your lower ribs, as this is the best way to lift the upper body.

Slowly raise your body using your arms so that your back is slightly arched. Take a deep breath and push the shoulders back, keeping your core constantly engaged. You have the option to move into a downward-facing dog, which involves pushing your butt upward into a V shape. 

#7 Nauka Sanchalanasana (rowing the boat pose)

Rowing the boat pose can help stretch your entire body while engaging the core muscles.

This yoga position may relieve constipation due to new pressure in your stomach. Always breathe deeply when performing yoga poses that target your spine. 

Sit on the mat with your legs extended straight. Your knees, heels, and toes should all be touching. Now, pretend like you’re rowing a boat by stretching out your arms so that your back is curved slightly. Bring your arms back into the chest and take deep breaths when doing it.

How to Relieve Constipation Fast? We Have a Solution

There are a few ways you can treat digestive issues at home.

Some people drink lots of water to flush out their system. They might also have apple juice for constipation due to its gentle laxative properties. However, not everyone can use the same quick methods for easing their bowels, so it’s important to consult with your doctor first. 

You could also try fiber supplements to fight constipation and bloating. These supplements can improve gut health by flushing out toxins while dietary fiber as a gentle, bulk-forming laxative can renew your digestive system and increase blood flow to the stomach. 

Finally, remember that being active is an integral part of a healthy lifestyle and well-being, so try to incorporate walking into your daily routine to ease constipation.


Can yoga stimulate bowel movements?

Yes, certain yoga positions may stimulate your bowels. A professional yoga instructor can tell you what works best for relieving constipation. Just remember that this physical practice isn’t a long-term treatment, so speak to your doctor about preventing serious constipation.

Does yoga help with bloating?

Yoga can definitely encourage the body to pass gas. Feeling more relaxed might ease the intestines and any blockages that cause painful constipation. If you still experience stress in your stomach, try to do more physical exercise, like a long-distance run, that makes you sweat.

Is it bad to force yourself to poop?

You should never have to strain when going to the toilet. Forcing yourself to poop might cause a hemorrhage, which is a broken blood vessel. That leaking vessel could be in your brain, so it’s important that you don’t strain and let the stool pass naturally, even if that takes longer to do.

A Word From MD

You should practice yoga before moving on to more advanced poses. This ensures you don’t worsen any health conditions or cause long-term physical injuries. Some people believe that yoga can ease constipation, but it’s something you have to try in a comfortable environment. 

If you want to get in tune with your mind first, sit cross-legged and take a few breaths. Your body may start to relax once you get used to the spiritual practice. You can also lie flat on the ground, preferably on a soft surface, and stretch your body to form a long pencil-like shape. 

Yoga is all about finding what works for your health. Just make sure to seek professional medical advice before completing challenging positions, as this prevents any strained muscles.


So, can yoga help with constipation?

Yoga can be a great habit to start when experiencing gut stress. Certain positions might encourage the body to pass hard stools. You can also try fiber supplements to cleanse your stomach and eliminate any toxins that could damage gut health.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: July 18, 2023
6 min read 1369 Views 0 Comments

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