Yoga Poses for Constipation Relief
Explore effective yoga poses for constipation relief that improve digestion, stimulate bowel movements, and promote overall digestive health naturally.
Written by Dr. Dhankecha Mayank Dineshbhai
Reviewed by Dr. D Bhanu Prakash MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine
Last updated on 2nd Sep, 2025
Constipation is a common digestive issue that many people face at some point in their lives. It can cause discomfort, bloating, and even pain. While dietary changes and hydration play a key role in managing constipation, yoga can also be a gentle and effective way to stimulate digestion and relieve symptoms.
In this article, we’ll explore some simple yet powerful yoga poses that can help ease constipation naturally. These poses work by massaging the digestive organs, improving blood circulation, and relaxing the abdominal muscles, making bowel movements easier.
How Yoga Helps with Constipation
Yoga promotes peristalsis, the natural movement of the intestines that helps push waste through the digestive tract. Certain yoga poses gently compress and release the abdomen, stimulating digestion and relieving gas and bloating. Additionally, yoga reduces stress, which can sometimes contribute to digestive issues.
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Best Yoga Poses for Constipation Relief
Here are some easy-to-do yoga poses that can help relieve constipation. Remember to breathe deeply while holding each pose for better results.
1. Pawanmuktasana (Wind-Relieving Pose)
How to do it:
- Lie flat on your back.
- Bend your knees and bring them toward your chest.
- Hug your knees with both hands.
- Gently press your thighs on your abdomen.
- Hold for 30 seconds to 1 minute, then release.
Benefits:
- Helps release trapped gas.
- Stimulates bowel movements.
- Relieves bloating and discomfort.
2. Balasana (Child’s Pose)
How to do it:
- Kneel on the floor with your knees slightly apart.
- Sit back on your heels and bend forward.
- Extend your arms in front or rest them beside your body.
- Rest your forehead on the floor.
- Hold for 1-2 minutes, breathing deeply.
Benefits:
- Gently massages the digestive organs.
- Relieves tension in the abdomen.
- Promotes relaxation.
3. Malasana (Garland Pose or Squat Pose)
How to do it:
- Stand with feet slightly wider than hip-width apart.
- Lower into a deep squat, keeping heels on the floor.
- Bring your palms together in front of your chest.
- Press elbows against inner knees to open the hips.
- Hold for 30 seconds to 1 minute.
Benefits:
- Mimics the natural squatting position for easier bowel movements.
- Strengthens pelvic muscles.
- Improves digestion.
4. Bhujangasana (Cobra Pose)
How to do it:
- Lie on your stomach with palms under your shoulders.
- Inhale and lift your chest off the floor, keeping elbows slightly bent.
- Press your pelvis into the floor.
- Hold for 15-30 seconds, then release.
Benefits:
- Stretches the abdominal muscles.
- Stimulates digestion.
- Strengthens the spine.
5. Ardha Matsyendrasana (Half Lord of the Fishes Pose – Seated Twist)
- How to do it:
- Sit with legs extended.
- Bend your right knee and place the right foot outside the left thigh.
- Twist your torso to the right, placing your left elbow outside the right knee.
- Hold for 30 seconds, then switch sides.
Benefits:
- Massages the intestines.
- Improves digestion and detoxification.
- Relieves bloating.
6. Supta Matsyendrasana (Supine Spinal Twist)
How to do it:
- Lie on your back and hug your knees to your chest.
- Extend your arms to the sides in a "T" shape.
- Drop both knees to the left side while turning your head to the right.
- Hold for 30 seconds, then switch sides.
Benefits:
- Relieves gas and bloating.
- Stimulates digestion.
- Relaxes the spine.
7. Vajrasana (Thunderbolt Pose) – After Meals
- How to do it:
Kneel on the floor and sit back on your heels. - Keep your spine straight and hands on your knees.
- Close your eyes and breathe deeply for 5-10 minutes.
Benefits:
- Aids digestion when done after meals.
- Prevents bloating and constipation.
- Calms the mind.
Additional Tips for Managing Constipation
While yoga can help, combining it with these habits can improve digestion further:
- Stay Hydrated – Drink plenty of water throughout the day.
- Eat Fiber-Rich Foods – Include fruits, vegetables, and whole grains.
- Exercise Regularly – Walking and light movement aid digestion.
- Avoid Processed Foods – Reduce junk food, fried items, and excess dairy.
- Manage Stress – Practice deep breathing or meditation.
When to See a Doctor
If constipation persists despite lifestyle changes, or if you experience severe pain, blood in stools, or unexplained weight loss, consult a doctor. Chronic constipation may require medical attention.
Need Expert Advice?
If you’re struggling with digestive issues, consider consulting a gastroenterologist or a yoga therapist for personalized guidance. You can easily book an online consultation or schedule a digestive health test through Apollo 24|7.
Final Thoughts
Yoga is a gentle, natural way to support digestion and relieve constipation. By practicing these poses regularly, along with a healthy diet and hydration, you can improve your gut health and overall well-being.
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Consult a Top Specialist
Dr. Mohamed Azeem
General Physician/ Internal Medicine Specialist
2 Years • MBBS,MD(Internal Medicine) CCEBDM
Karaikudi
Apollo Hospitals Karaikudi, Karaikudi
Dr. Sandhya Chandel
General Physician/ Internal Medicine Specialist
16 Years • MBBS, MD (Int. Med.), IDCCM
Bilaspur
Apollo Hospitals Seepat Road, Bilaspur
(125+ Patients)
Dr Syed Mateen Pasha
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ashita Kuruvilla
General Practitioner
6 Years • MBBS
Kolkata
KVC CLINIC, Kolkata
Dr. Harshendra Jaiswal
General Physician/ Internal Medicine Specialist
12 Years • MBBS , MD (General medicine)
Kolkata
108 DHANA DHANVANTARI Clinic, Kolkata
(25+ Patients)
