Table of ContentsView AllTable of ContentsPosesOn the ToiletModificationsOther Relief MethodsWhen to See a Provider
Table of ContentsView All
View All
Table of Contents
Poses
On the Toilet
Modifications
Other Relief Methods
When to See a Provider
Yoga is a mind-body practice that can help with constipation both directly and indirectly. Yoga poses that include abdominal twists and hip openers may help stool move through the digestive tract and relieve gas.
A well-rounded yoga practice that includes poses, meditation, and breathing exercises can also help relieve stress and other factors that can contribute to constipation.
People with gastrointestinal conditions such as irritable bowel syndrome (IBS) have been shown to have reduced symptoms like constipation while practicing yoga.Overall, yoga creates an awareness of the body that can help you tune into what your body needs.
Constipation-Relieving Yoga Poses
Poses that focus on twisting might help stimulate the body’s digestive system, and stretching the hips and abs may help provideconstipation relief.
1. Cat/Cow
Deepak Sethi / Getty Images
To do the pose:
2. Cobra
Luis Alvarez / Getty Images
3. Supine Twists
alvarez / Getty Images
4. Seated Twists
10'000 Hours / Getty Images
5. Revolved Chair
JulPo / Getty Images
6. Revolved Crescent
Ankit Sah / Getty Images
fizkes / Getty Images
8. Puppy Dog
Gennadiy Kravchenko / Getty Images
9. Malasana
Evrymmnt / Getty Images
Yoga Styles for ConstipationFor a more active practice to help relieve constipation, try Vinyasa yoga, which moves at an athletic pace and links breath to movement. For a more passive practice, try Yin yoga, which focuses on long holds to help you go deeper into each pose.
Yoga Styles for Constipation
For a more active practice to help relieve constipation, try Vinyasa yoga, which moves at an athletic pace and links breath to movement. For a more passive practice, try Yin yoga, which focuses on long holds to help you go deeper into each pose.
Yoga-esque Poses on the Toilet
Yoga asana, or the poses, can be boiled down to making shapes with your body. Many of the shapes that can be made on the yoga mat can be practiced while seated on the toilet.
Malasana
To mimic the squatting position of malasana while seated, separate the feet to a wide position. Place objects like blocks or stools, or maybe even asquatty potty, under your feet to raise your knees higher than your hips. Breathe.
Twists
Take Deep Breaths
Breath workcan also be practiced while on the toilet. To help you relax, take deep yoga breaths, known as ujjayi, while seated.
Gently close your mouth and take a deep slow inhale through the nose. Imagine fogging up a mirror as you slowly exhale out the nose. The breath will sound like a gentle ocean wave. Continue to breathe in this deep, slow manner for as long as necessary.
For people who are pregnant, deep twists where the chest and arms cross over the torso and compress the abdomen are not recommended.Instead of the revolved chair or revolved crescent, try twists like the supine twist and seated twist to leave more space for the growing belly.
For those justbeginning a yoga practiceor those with limited mobility or flexibility, the use of props such as yoga blocks or bolsters may help you achieve the poses mentioned in this article with more ease.
For example, a block or two can be used to bring the ground closer in poses that require more flexibility. Try placing a block on the inside of your front leg while in the revolved crescent if placing your elbow on the outside of your thigh is not accessible. From here, your hand can rest on top of the block as you twist.
For those who need help holding a pose or have difficulty standing, a bolster can be used to support the body and allow you to hold poses for longer periods of time.
Try placing a bolster underneath your top leg as you twist in the supine twist. If standing poses like revolved chair or revolved crescent do not work for your body, you can use a bolster to help form these same shapes just in a lying down position.
Place a bolster under your torso as you twist toward it and lie down on top, keep knees bent and drawn toward your chest.
Activities that may help with constipationinclude:
When to See a Healthcare Provider
Other signs and symptoms to look for include:
People over age 45 with recurrent constipation should see a healthcare provider. People with a family history ofcolorectal cancerwho experience constipation regularly or without relief should also speak to a healthcare provider.
Summary
Yoga is a mind-body practice that can help with constipation. Poses that focus on twists, like revolved chair or supine twist may help movement in the digestive system. Poses that focus on stretching the abs and hips may help create space for the body to eliminate stool.
Elements of yoga, like meditation and breathing, can also help with constipation. Poses like malasana and supine twist can be modified and practiced while on the toilet. Other modifications, like using props or avoiding deep twists while pregnant, can help more people access yoga to help with constipation.
Exercise, in general, has also been shown to help people poop. Great activities include walking, running, swimming, and biking.
While most cases of constipation can be managed with self-care, people who experience other signs and symptoms, such as blood in the stool or unexplained weight loss while experiencing constipation, should see a healthcare provider.
6 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Canadian Digestive Health Foundation.Yoga for digestion.Shree Ganesh HR, Subramanya P, Rao M R, Udupa V.Role of yoga therapy in improving digestive health and quality of sleep in an elderly population: a randomized controlled trial.J Bodyw Mov Ther. 2021;27:692-697. doi:10.1016/j.jbmt.2021.04.012D’Silva A, Marshall DA, Vallance JK, et al.Meditation and yoga for irritable bowel syndrome: a randomized clinical trial.Am J Gastroenterol. 2023;118(2):329-337. doi:10.14309/ajg.0000000000002052UT Southwestern Medical Center.Yoga and pregnancy: a safe, effective fitness option for moms-to-be.Lai S, Zhu C, Zhou X, et al.Effect of physical activity on the association between diet and constipation: evidence from the National Health and Nutrition Examination Survey 2007-2010.J Neurogastroenterol Motil. 2024;30(3):322-331. doi:10.5056/jnm23134National Institute of Diabetes and Digestive and Kidney Diseases.Symptoms & causes of constipation.
6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Canadian Digestive Health Foundation.Yoga for digestion.Shree Ganesh HR, Subramanya P, Rao M R, Udupa V.Role of yoga therapy in improving digestive health and quality of sleep in an elderly population: a randomized controlled trial.J Bodyw Mov Ther. 2021;27:692-697. doi:10.1016/j.jbmt.2021.04.012D’Silva A, Marshall DA, Vallance JK, et al.Meditation and yoga for irritable bowel syndrome: a randomized clinical trial.Am J Gastroenterol. 2023;118(2):329-337. doi:10.14309/ajg.0000000000002052UT Southwestern Medical Center.Yoga and pregnancy: a safe, effective fitness option for moms-to-be.Lai S, Zhu C, Zhou X, et al.Effect of physical activity on the association between diet and constipation: evidence from the National Health and Nutrition Examination Survey 2007-2010.J Neurogastroenterol Motil. 2024;30(3):322-331. doi:10.5056/jnm23134National Institute of Diabetes and Digestive and Kidney Diseases.Symptoms & causes of constipation.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Canadian Digestive Health Foundation.Yoga for digestion.Shree Ganesh HR, Subramanya P, Rao M R, Udupa V.Role of yoga therapy in improving digestive health and quality of sleep in an elderly population: a randomized controlled trial.J Bodyw Mov Ther. 2021;27:692-697. doi:10.1016/j.jbmt.2021.04.012D’Silva A, Marshall DA, Vallance JK, et al.Meditation and yoga for irritable bowel syndrome: a randomized clinical trial.Am J Gastroenterol. 2023;118(2):329-337. doi:10.14309/ajg.0000000000002052UT Southwestern Medical Center.Yoga and pregnancy: a safe, effective fitness option for moms-to-be.Lai S, Zhu C, Zhou X, et al.Effect of physical activity on the association between diet and constipation: evidence from the National Health and Nutrition Examination Survey 2007-2010.J Neurogastroenterol Motil. 2024;30(3):322-331. doi:10.5056/jnm23134National Institute of Diabetes and Digestive and Kidney Diseases.Symptoms & causes of constipation.
Canadian Digestive Health Foundation.Yoga for digestion.
Shree Ganesh HR, Subramanya P, Rao M R, Udupa V.Role of yoga therapy in improving digestive health and quality of sleep in an elderly population: a randomized controlled trial.J Bodyw Mov Ther. 2021;27:692-697. doi:10.1016/j.jbmt.2021.04.012
D’Silva A, Marshall DA, Vallance JK, et al.Meditation and yoga for irritable bowel syndrome: a randomized clinical trial.Am J Gastroenterol. 2023;118(2):329-337. doi:10.14309/ajg.0000000000002052
UT Southwestern Medical Center.Yoga and pregnancy: a safe, effective fitness option for moms-to-be.
Lai S, Zhu C, Zhou X, et al.Effect of physical activity on the association between diet and constipation: evidence from the National Health and Nutrition Examination Survey 2007-2010.J Neurogastroenterol Motil. 2024;30(3):322-331. doi:10.5056/jnm23134
National Institute of Diabetes and Digestive and Kidney Diseases.Symptoms & causes of constipation.
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