Some yoga stretches can help ease the pain and discomfort of constipation. Twisting poses, in particular, can help the stool move better through the digestive system.
If you experience occasional constipation, performing certain yoga poses may help provide relief. These include Supine Twist, Matsyasana Twist, Crescent Twist, Wind-Relieving Pose, and Child’s Pose.
It is best to contact a doctor if you regularly experience constipation. The doctor can help determine if there is an underlying cause and advise on any medical treatments they recommend.
Read on for more information about how yoga can help constipation and which yoga poses may help.
Yoga alleviates constipation in two ways:
Managing stress
Yoga helps manage stress, which can greatly improve the functioning of your digestive system. You may notice that you’re more likely to experience constipation when you’re stressed out.
Meditating and breathing deeply may help move things along.
Digestive massage
Yoga benefits your digestive system through twisting poses, inversions, and forward folds. These poses massage your digestive organs, which may help with encouraging regular bowel movements.
“People who are very bloated, have distended bellies, or just have a little extra body fat around the middle may find twists extremely challenging or uncomfortable,” says Rachael Weiss from The Playful Yogi. “My rule of thumb is if it is painful, don’t do it. A little discomfort is okay, as long as it is not painful. If you struggle with twists, consider sticking to supine twisting — on your back — or seated twists.”
If you’re looking for a natural way to relieve your constipation, the poses described below may help.
This calming pose is one of Weiss’s favorites for constipation. She says it’s a gentle twist that helps expel waste, move food, and increase blood flow to your gut.
- Lie on your back and bring your legs to your chest. Then extend your left leg out.
- Draw your bent right leg to the left across your body, while keeping your shoulders flat on the floor.
- Look toward the right.
- Hold, and then switch sides.
This seated twist simulates your digestive organs and aids in detoxification.
- Begin in a seated position.
- Bend your left leg and place your left foot on the ground over your right knee.
- Bend your right knee and tuck your right foot near your butt.
- Place your right elbow near your left knee and twist your body, looking over your left shoulder.
- Hold, and then switch sides.
“This twist provides a more substantial twist than seated or supine twists,” notes Weiss. In this lunge, your forward foot should be directly over your knee, and you should be up on the ball of your back foot. Your back leg should be straight.
- To twist, put your hands in a prayer position and twist toward your bent leg, pressing your arm on the outside of the bent leg.
- Hold.
- Come out of the pose, switch sides, and repeat.
“This is a great non-twist pose for relieving gas — as the name suggests!” says Weiss.
- Recline on your back and hug your legs into your chest. Alternatively, you can extend one leg out.
- Hold for a minute or two and then switch.
This pose is another effective non-twisting pose.
- Start by sitting on the floor with your knees spread to a bit more than hip-distance apart and your feet tucked under you, big toes touching.
- Lean forward and place your hands in front of you, creeping forward until your forehead is touching the mat.
- Hold while breathing deeply.
Yoga poses that may help manage constipation include Supine Twist, Matsyasana Twist, Crescent Twist, Wind-Relieving Pose, and Child’s Pose.
If these poses do not help or if you frequently experience constipation, it is best to speak with a doctor. The doctor can help determine an underlying cause for constipation and advise on any medical treatments they recommend.