Lauren HollandBy Lauren Holland

Updated November 2026

Yoga poses for constipation work by gently compressing and releasing the abdomen, stretching the spine and encouraging the digestive tract to move. This guide covers six floor-based poses, how to hold each one, and a short routine you can do in about 10 minutes. These poses support regularity but do not replace medical care for ongoing or severe symptoms.

How Yoga Poses Support Regular Bowel Movements

The large intestine responds to gentle pressure and movement. Forward folds, twists and knee-to-chest holds shift the abdominal muscles and internal organs, which can help stool pass more easily. Slow breathing matters too, because it reduces tension in the belly and pelvic floor.

Shopping for one? See our guide: Seated Yoga Poses for Beginners: 5 Best Picks Compared (2026).

Expect results to be modest and gradual. Practicing most days for a few weeks gives the best chance of noticing a difference.

Six Poses to Try

1. Supine Knee-to-Chest (Apanasana)

Lie on your back with knees bent and feet flat. Draw one knee toward your chest, then the other, and clasp your hands around your shins. Hold for 5 to 8 breaths, letting your lower back soften toward the floor.

2. Supine Twist

From the same position, let both knees fall to one side while keeping your shoulders flat. Hold for 8 to 10 breaths, then switch sides. Keep your gaze relaxed and avoid forcing the knees down.

3. Wind-Relieving Pose with Long Exhale

Lie on your back, draw both knees in, and rock gently side to side for about 30 seconds. Then hold the knees and exhale slowly for 6 to 8 breaths. The long exhale encourages the belly to relax.

4. Child’s Pose (Balasana)

Kneel, sit your hips back toward your heels, and fold forward with arms extended or resting alongside your body. Stay for 6 to 10 slow breaths, letting your belly rest between your thighs.

5. Seated Forward Fold

Sit with legs extended and a slight bend in the knees if your hamstrings are tight. Hinge forward from the hips, not the waist, and hold for 5 to 8 breaths. Use a folded blanket under your sitting bones if needed.

6. Cat-Cow

Start on hands and knees with wrists under shoulders and knees under hips. Inhale to lift the chest and tailbone, then exhale to round the spine and draw the navel in. Move slowly for 8 to 10 cycles. This gentle flow warms the abdomen and spine.

A 10-Minute Routine

  1. Cat-Cow, 8 cycles (about 1 minute)
  2. Supine Knee-to-Chest, 1 minute per side, then both knees together
  3. Supine Twist, 8 breaths per side
  4. Wind-Relieving Pose, 1 minute
  5. Child’s Pose, 1 minute
  6. Seated Forward Fold, 1 minute

Breathe slowly and steadily throughout. Practice after a meal only if you feel comfortable, and avoid vigorous twisting right after eating.

Common Mistakes

  • Holding your breath instead of breathing slowly into the belly.
  • Forcing deep twists or folds, which can strain the lower back.
  • Rushing through poses rather than staying for several breaths.
  • Practicing right after a large meal, when pressure on the abdomen may feel uncomfortable.
  • Expecting immediate results after one session.
  • Yoga mat: A cushioned mat keeps your spine and hips comfortable during supine poses. View on Amazon
  • Yoga blanket: Folded under the sitting bones or knees, a blanket supports seated folds and reduces strain. View on Amazon
  • Yoga bolster: A bolster supports the torso in child’s pose and makes restorative holds more comfortable. View on Amazon

FAQ

How often should I practice these poses for constipation?

Many people practice most days, even for 10 minutes, and notice changes over several weeks. Consistency matters more than length.

Can yoga replace a doctor’s care?

No. If constipation lasts more than a few weeks, comes with blood in the stool, severe pain or weight loss, consult a doctor or other qualified health professional promptly.

Are these poses safe during pregnancy?

Some are, but deep twists and abdominal compression may not be suitable. Check with your midwife or doctor and consider a prenatal yoga class before practicing.

Conclusion

A short daily routine of knee-to-chest, twists, folds and cat-cow can gently support digestion over time. Move slowly, breathe fully and stop any pose that causes pain. For persistent symptoms, seek professional medical advice.

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Lauren Holland

About Lauren Holland

Lauren Holland is part of our editorial team and reviews and edits our yoga guides, checking product details against manufacturer specifications and owner feedback.