The 9 Best Yoga Poses for Relieving Constipation

When you have a bad case of constipation, your at-home treatment plan might include munching on satisfying, fiber-rich meals and upping your water intake. Those acts can help ease your symptoms, according to the National Institutes of Health, but there's one other beneficial practice you may be overlooking: yoga.

Here, learn the benefits of practicing yoga for constipation and the best poses to try when your digestive system is in need of relief.

Though yoga is primarily known for alleviating stress and boosting flexibility, the practice can also help you go number two when you're feeling backed up, says Lindsay Monal, RYT-500, a yoga teacher and director at YogaRenew Teacher Training.

"A lot of the time when you're constipated, things are just stuck in your digestive system," she tells LIVESTRONG.com. "Moving your body — like going for a walk or practicing specific stretches to create space in your abdomen — is going to allow your body to move along whatever is stuck in your intestines."

While you may not need to hit up the restroom immediately after your practice, flowing through yoga poses for constipation might help move stool along so you poop within the next few hours or day, she says.

Sticking with a long-term yoga practice can also help you become more aware of your body — and able to pick up on small, internal cues that it's not functioning at its best, according to Monal. If you notice you're feeling a bit more gassy, bloated or backed-up than usual, tweak your lifestyle (think: eating habits, hydration and movement) to minimize those effects, she explains.

"Yoga poses will definitely support you if you're immediately needing relief from constipation, but also the longevity of the practice really helps you have a more holistically healthy lifestyle," Monal says.

And research backs up the benefits of practicing yoga for constipation: In a small July 2021 study in the ‌Journal of Bodywork and Movement Therapies‌, researchers found that folks who completed three yoga sessions a week for three months showed "statistically significant" improvement in constipation-related quality of life.

Plus, the National Institutes of Health recommends regularly engaging in physical activity — such as yoga — to treat and prevent constipation.

When you're feeling particularly backed up, try moving through Monal's favorite yoga poses for constipation, demonstrated below.

Many of the postures involve twists, which help stretch your abdomen and "wring out" your intestines, she says. Other yoga poses for constipation are focused on constricting the abdomen to encourage movement in your digestive system or lengthening your stomach, creating more space in the area in which you're feeling clogged up, Monal says.

All in all, these postures are more active than those you'd see in a chill, stress-relieving yoga class, so it's important to pay attention to how you're feeling. A little bit of discomfort is normal, particularly if you're moving in ways unfamiliar to your body. But if you're feeling any sharp, shooting pain, slow down or ease yourself out of the posture, Monal suggests.

Most importantly, chat with your doctor if your constipation is severe or persistent, she says. These yoga poses may feel restorative for your mind and body, but it's important to pinpoint the root cause of your condition to determine the best treatment plan.

Ready to get your body — and gastrointestinal tract — moving? Flow through a handful of these yoga poses for constipation, holding each one for roughly 5 to 10 breaths.

Along with creating space in the abdomen, this yoga pose for constipation shifts the pressure of your body weight into your hips and lower abs, which helps stimulate digestion and elimination, Monal says.

"Child's pose is great for constipation because it helps to stretch your hips and muscles in the back of your body," Monal says.

"It also has a relaxing effect on the nervous system, helping shift your body into a parasympathetic ["rest and digest"] state, reducing the stress response and inviting the body to move into a more relaxed state where it can take care of vital functions, like pooping."

This feel-good posture not only stimulates bowel movements, but it also stretches your shoulders, arms, hamstrings, calves and ankles, Monal says.

This posture looks pretty similar to how you'd sit on a toilet, so it's no surprise it helps relieve constipation. Plus, the yoga pose stretches your shoulders, arms, hamstrings, calves and ankles, Monal says.

This yoga pose for constipation not only stretches your spine, shoulders and neck, but it also massages your abdominal organs and muscles, helping to stimulate your digestive system, Monal says.

You'll treat your body to a digestion-boosting twist in this yoga pose for constipation. Plus, "lying on your back for this twist has the added benefit of helping you feel more relaxed," Monal says.

Also known as a yogi squat, the garland pose (Malasana) mimics the body's natural position for elimination, according to Monal.

"Bringing your knees above your hips in a squat position is great for helping you poop and the reason we see products like the Squatty Potty on the market," she says.

By drawing your knees to your chest, this yoga pose for constipation puts your body into a natural position for elimination. Another perk: The posture stretches a stiff back and lengthens your spine.

This active posture promotes stability in the front and back of your torso while stretching and strengthening your thighs, calves and ankles, Monal says. Plus, "the crescent lunge twist helps to create more space along the hips while also activating the abdominal muscles responsible for elimination," she adds.