Yoga for Constipation: How It Can Help and Types of Poses

Certain yoga stretches can ease the discomfort and pain of constipation. Twisting postures, especially, can promote movement of stool through the digestive tract.

If you suffer from occasional constipation, practicing some specific yoga poses may offer relief. Examples include Supine Twist, Matsyasana Twist, Crescent Twist, Wind-Relieving Pose, and Child’s Pose.

If constipation is a persistent issue, it’s wise to consult a physician. A doctor can identify any underlying causes and recommend appropriate medical interventions.

Continue reading to learn more about how yoga can aid constipation and which poses might be beneficial.

How yoga helps with constipation

Yoga can ease constipation in two primary ways:

Reducing stress

Yoga helps lower stress, which can significantly improve digestive function. You might notice constipation becomes more likely when you’re stressed.

Practices like meditation and deep breathing can help stimulate movement in the digestive system.

Digestive stimulation

Yoga benefits digestion through twists, mild inversions, and forward bends. These postures gently massage the abdominal organs, which may encourage more regular bowel movements.

“People who have significant bloating, a distended abdomen, or some extra midsection fat may find twists particularly difficult or uncomfortable,” says Rachael Weiss of The Playful Yogi. “My guideline is if it causes pain, stop. A small amount of discomfort is acceptable, provided it’s not painful. If twists are hard for you, try supine twists — lying on your back — or seated twists instead.”

If you prefer natural methods to ease constipation, the poses outlined below could be helpful.

Supine Twist

This restorative pose is one of Weiss’s top picks for constipation. She explains it’s a mild twist that helps evacuate waste, mobilize food, and boost circulation to the gut.

1. Lie on your back and draw your knees into your chest. Then straighten your left leg.
2. Guide your bent right leg across your body toward the left, keeping your shoulders anchored to the floor.
3. Turn your head to the right.
4. Hold, then repeat on the opposite side.

Matsyasana Twist

This seated twist engages the digestive organs and supports detoxification.

1. Start seated.
2. Bend your left leg and place the left foot on the floor across your right knee.
3. Bend your right knee and tuck the right foot close to your hips.
4. Place your right elbow by your left knee and rotate your torso, looking over your left shoulder.
5. Hold, then swap sides.

Crescent Twist

“This twist delivers a more intense rotation than seated or supine twists,” Weiss notes. In this lunge, keep your front foot aligned over the knee and rise onto the ball of your back foot. Your back leg remains straight.

1. To initiate the twist, bring your hands to prayer position and rotate toward your bent front leg, pressing your arm against the outside of that leg.
2. Hold the pose.
3. Release, switch sides, and repeat.

Wind-Relieving Pose

“As the name suggests, this is an excellent non-twisting posture for releasing trapped gas,” says Weiss.

1. Lie on your back and draw your knees into your chest. Alternatively, extend one leg out while hugging the other.
2. Hold for a minute or two, then change sides.

Child’s Pose

This pose is another effective option that doesn’t involve twisting.

1. Begin seated with your knees a little wider than hip-width and your feet tucked beneath you, big toes touching.
2. Fold forward, placing your hands in front of you and moving forward until your forehead rests on the mat.
3. Remain there and breathe deeply.

The takeaway

Yoga postures that may help alleviate constipation include Supine Twist, Matsyasana Twist, Crescent Twist, Wind-Relieving Pose, and Child’s Pose.

If these exercises don’t ease your symptoms or if constipation is frequent, consult a doctor. A physician can investigate potential causes and suggest any necessary medical treatment.