Discovering the Best Yoga Poses to Help You Poop: A Comprehensive Guide

Discover the best yoga poses to aid digestion and promote regularity. Learn how yoga can naturally alleviate constipation and enhance your overall well-being.


In today’s fast-paced world, maintaining a healthy digestive system is essential for overall well-being. While dietary changes and hydration play vital roles in digestive health, incorporating yoga into your daily routine can also provide significant benefits. This article explores six yoga poses specifically designed to aid digestion and promote regular bowel movements.

What Yoga Poses Help You Poop?

Yoga offers a holistic approach to improving digestion by stimulating the internal organs, reducing stress, and promoting relaxation. By practicing specific yoga poses, you can alleviate constipation, bloating, and other digestive issues naturally. Let’s delve into six effective yoga poses that can help you improve digestion and achieve optimal gut health.

Forward Fold (Uttanasana):

The Forward Fold, also known as Uttanasana, is a gentle inversion that stretches the entire back of the body, including the spine, hamstrings, and calves. This pose increases blood flow to the abdomen, stimulating digestion and relieving constipation. To perform Uttanasana, stand with your feet hip-width apart, exhale as you hinge at the hips, and fold forward, bringing your hands to the floor or grasping opposite elbows. Hold the pose for 30-60 seconds while breathing deeply.

Seated Twist (Ardha Matsyendrasana):

The Seated Twist, or Ardha Matsyendrasana, aids digestion by wringing out toxins from the internal organs and improving circulation to the abdominal region. This pose helps relieve bloating, gas, and constipation while toning the spine and abdominal muscles. To practice Ardha Matsyendrasana, sit with your legs extended, bend your right knee, and place your right foot outside your left knee. Inhale to lengthen the spine, then exhale as you twist to the right, placing your left elbow on the outside of your right knee. Hold the twist for 30 seconds, then repeat on the opposite side.

Wind-Relieving Pose (Pavanamuktasana):

The Wind-Relieving Pose, or Pavanamuktasana, is excellent for alleviating gas, bloating, and indigestion. This pose gently massages the abdominal organs, stimulating bowel movements and relieving discomfort. To perform Pavanamuktasana, lie on your back and draw your knees toward your chest. Wrap your arms around your legs and clasp your hands or wrists. Hold the pose for 30-60 seconds while breathing deeply and then release.

Child’s Pose (Balasana):

Child’s Pose is a restorative yoga posture that promotes relaxation and relieves tension in the back, shoulders, and neck. This gentle forward bend also compresses the abdomen, stimulating digestion and easing constipation. To practice Balasana, kneel on the floor with your big toes together and knees wide apart. Exhale as you lower your torso between your thighs, extending your arms in front of you or alongside your body. Rest your forehead on the mat and hold the pose for 1-3 minutes, focusing on deep belly breathing.

Downward-Facing Dog (Adho Mukha Svanasana):

Downward-Facing Dog is a dynamic yoga pose that lengthens the spine, stretches the hamstrings, and strengthens the arms and shoulders. This inversion increases blood flow to the brain and digestive organs, promoting healthy digestion and relieving constipation. To practice Adho Mukha Svanasana, start on your hands and knees, tuck your toes, and lift your hips toward the ceiling. Press firmly into your hands and feet, creating an inverted V-shape with your body. Hold the pose for 30-60 seconds, focusing on your breath.

Supine Twist (Supta Matsyendrasana):

The Supine Twist, or Supta Matsyendrasana, gently stretches the spine, hips, and shoulders while massaging the abdominal organs. This restorative pose improves digestion, relieves lower back tension, and promotes relaxation. To perform Supta Matsyendrasana, lie on your back with your arms extended to the sides. Bend your knees and draw them toward your chest. Exhale as you lower your knees to the right side, keeping your shoulders grounded. Hold the twist for 30 seconds, then repeat on the opposite side.

Frequently Asked Questions (FAQs):

Are these yoga poses suitable for beginners? Yes, most of the poses mentioned are beginner-friendly, but it’s essential to listen to your body and modify as needed. Start slowly and gradually increase the duration and intensity of your practice.

How often should I practice these yoga poses? For optimal results, aim to practice these yoga poses at least 3-4 times per week. Consistency is key to experiencing the digestive benefits of yoga.

Can yoga help with chronic digestive issues? While yoga can provide relief from occasional digestive discomfort, individuals with chronic digestive issues should consult with a healthcare professional for personalized advice and treatment options.

Is there a specific time of day when it’s best to practice these poses? Yoga can be beneficial at any time of day, but practicing these poses in the morning on an empty stomach may enhance their digestive benefits.

Can I combine these yoga poses with other forms of exercise? Yes, you can incorporate these yoga poses into your existing exercise routine to enhance overall wellness. Just be mindful of your body’s limitations and avoid overexertion.

How long will it take to notice improvements in digestion? Individual results may vary, but many people experience improvements in digestion and bowel regularity within a few weeks of consistent practice.


Incorporating yoga into your daily routine can significantly improve digestion, alleviate constipation, and promote overall well-being. By practicing the six yoga poses outlined in this article, you can support your digestive health naturally and enjoy a happier, healthier gut. Remember to listen to your body, breathe deeply, and embrace the transformative power of yoga for optimal digestive wellness.

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