7 Yoga Poses To Make You Poop Instantly

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How is yoga good for digestion?

While research is still emerging, many experts agree that yoga can support digestive health in several meaningful ways, especially for those dealing with occasional constipation. Here’s how yoga may improve digestion:

• It increases blood flow to the digestive system, delivering oxygen and nutrients to your gut.
• It stimulates peristalsis, the wave-like contractions that move food through your intestines.
• It activates the parasympathetic nervous system, signaling your body that it’s time to “rest and digest.”
• It reduces stress, a well-known trigger for constipation and other digestive issues.

“Any type of low-impact exercise, like yoga, will increase blood flow throughout the body, including the digestive system,” says Rudolph Bedford, MD, a gastroenterologist at Providence Saint John’s Health Center, in an interview with Peloton. This boost in circulation, he explains, enhances peristalsis, helping your digestive system work more effectively.

Twisting, folding, and abdominal compression poses work like an internal massage, encouraging gut motility. Plus, deep breathing in yoga helps you shift from fight-or-flight mode to a more relaxed state, key for going to the bathroom.

Although a single yoga session may provide temporary relief, experts emphasize the importance of consistency. “A mobile body is a mobile GI tract,” adds Jill Deutsch, MD, a gastroenterologist at Yale University, in an interview with Self. Practicing yoga regularly, and staying physically active in general, can help maintain long-term digestive health and regularity.

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Yoga poses for constipation

You don’t need fancy equipment or advanced skills to get started. These seven yoga poses for constipation are commonly recommended to support digestive health, and most can be safely practiced at home. Hold each pose for 30 seconds to one minute, breathe deeply, and relax your core. Just be sure to listen to your body and check with a healthcare provider if you’re pregnant, recovering from surgery, or managing a medical condition that might be affected by physical movement.

1. Child’s pose

This resting pose gently compresses your belly and activates the parasympathetic nervous system, promoting healthy digestion and calming stress that may be contributing to constipation.

1. Kneel on the floor with big toes together and knees hip-width apart.
2. Sit back on your heels and fold your torso forward.
3. Rest your forehead on the mat and stretch your arms forward or keep them by your sides.
4. Breathe deeply and hold for 30 seconds to two minutes.

Caution: Avoid or modify if you have knee issues or are in your third trimester of pregnancy.

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2. Cat–cow stretch

This gentle spine flow massages your abdominal organs and increases circulation, which can help stimulate your intestines and relieve bloating or gas.

1. Start on your hands and knees in a tabletop position.
2. Inhale, drop your belly and lift your chest and tailbone (Cow pose).
3. Exhale, round your spine and tuck your chin (Cat pose).
4. Continue moving with your breath for one to two minutes.

Caution: If you have wrist or neck pain, modify by lowering to your forearms or keeping your head neutral.

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3. Supine spinal twist

This reclining twist “wrings out” the digestive organs by compressing different parts of the colon, which may help encourage bowel movements and reduce gas.

1. Lie on your back with legs extended.
2. Hug your right knee into your chest.
3. Gently guide it across your body to the left while extending your right arm and looking right.
4. Hold for 30 seconds to one minute, then switch sides.

Caution: Skip or modify if you’re pregnant or have spinal injuries or osteoporosis.

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4. Wind-relieving pose

This pose directly compresses the abdomen and can help relieve trapped gas and gently stimulate the intestines, making it one of the best for quick constipation relief.

1. Lie on your back and draw both knees toward your chest.
2. Wrap your arms around your knees or the backs of your thighs.
3. Stay still or gently rock side to side.
4. Hold for 30 seconds to one minute, breathing deeply.

Caution: Avoid deep compression if you’ve had abdominal surgery or severe knee pain—try hugging one leg at a time instead.

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5. Garland pose

This deep squat naturally aligns the rectum and relaxes the pelvic floor, making it easier to have a bowel movement and encouraging your body’s elimination reflex.

1. Stand with feet slightly wider than the width of your hips, toes turned out.
2. Lower into a deep squat, keeping your heels on the floor.
3. Bring palms together in prayer pose and press your elbows into your knees.
4. Keep your spine tall and breathe. Hold for 30 seconds to one minute.

Caution: Modify or avoid if you have hip, ankle, or knee problems. Pregnant individuals should be cautious in late pregnancy.

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6. Cobra pose

This gentle backbend stretches the abdominal area, boosts circulation to digestive organs, and may help release tension that’s slowing digestion.

1. Lie on your stomach with legs extended and feet flat.
2. Place your hands under your shoulders, elbows close to your sides.
3. Inhale to lift your chest off the mat while keeping hips down.
4. Hold for 20–30 seconds, then lower slowly.

Caution: Avoid if you’re pregnant or have lower back issues. Try Sphinx pose as a gentler option.

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7. Legs up the wall

This gentle inversion stimulates the parasympathetic nervous system and may help reset digestion, especially if stress is contributing to your constipation.

1. Sit sideways against a wall, then lie back and swing your legs up the wall.
2. Adjust your hips close to the wall and let your arms relax by your sides.
3. Hold for two to five minutes, breathing slowly.

Caution: People with high blood pressure, glaucoma, or late-stage pregnancy should consult a doctor before trying this pose.

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Other natural remedies for constipation

Yoga is just one approach. Here are a few natural remedies for constipation that may complement your practice:

• Warm water or herbal teas (such as ginger, peppermint, or dandelion) may stimulate digestion.
• Deep belly breathing and meditation reduce stress and support gut motility.
• High-fiber foods such as prunes, leafy greens, beans, and whole grains bulk up stool and promote regularity.
• Hydration is important—aim for at least six to eight cups of water daily.
• Abdominal self-massage in a clockwise motion can encourage stool movement and relieve bloating.

When to see a doctor

While constipation is usually manageable, some symptoms warrant medical attention:

• No bowel movement for more than three days, or persistent constipation lasting over two weeks
• Severe abdominal pain, vomiting, or unintended weight loss
• Blood in the stool or pencil-thin stool
• Ongoing constipation that interferes with daily life or requires frequent laxatives

Untreated constipation can lead to complications like hemorrhoids, anal fissures, or fecal impaction. A gastroenterologist can help determine the root cause—whether it’s diet, a medication side effect, or a digestive condition like IBS—and recommend the right treatment, from dietary changes to medications or pelvic floor therapy.

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