In This Guide
Gentle yoga can help with constipation by getting you moving, relaxing your belly and easing stress. Poses like Pawanmuktasana, supine twists and a deep squat are good places to start. Yoga works best alongside more fibre, enough water and a regular toilet routine. See a doctor if constipation lasts more than a few weeks.
Most of us feel blocked now and then, after travel, a week of rushed meals or too many hours at a desk. Here is a simple routine and the everyday habits that make the biggest difference.
Constipation means stools that are hard, dry or lumpy and difficult or painful to pass. You may also feel you haven't fully emptied your bowels.
Bowel habits vary a lot: some people go daily, others every three or four days. It is usually harmless and settles within days or weeks (Self-Care Forum, 2026).
UK self-care guidance lists more physical activity as one of the ways to help your bowels. Yoga gets you moving, and slow breathing and gentle twists can help you relax. Stress affects digestion for many people.
The honest limit: there is little high-quality research on yoga specifically for constipation. Treat these poses as a gentle aid alongside the proven basics of fibre, fluids and activity.
Hold each pose for 5–10 slow breaths unless noted.
Lie on your back and hug your right knee to your chest, then your left, then both. Many people find it eases trapped gas.
On your back, drop both knees to one side, arms wide. Switch sides.
On hands and knees, gently arch and round your back with your breath for 1 minute.
Feet wider than hips, sink into a deep squat, elbows inside your knees. Sit on a low stool or block if your heels lift.
Knees wide, forehead down, arms forward. Breathe into your belly.
Lie on your front and gently lift your chest, elbows soft.
Kneel and sit back on your heels for 2–5 minutes. Traditionally done after meals; use a cushion if your knees complain.
New to these poses? Start with our 10 basic yoga poses for beginners.
| Minute | What to Do |
|---|---|
| 0–1 | Drink a glass of warm water |
| 1–3 | Cat-Cow |
| 3–5 | Pawanmuktasana, each leg then both |
| 5–7 | Supine twist, both sides |
| 7–8 | Malasana |
| 8–10 | Child's pose with slow belly breathing |
Do it at the same time each morning, then give yourself unhurried time in the toilet. It also fits into our 10-minute morning routine.
The guidance is to increase fibre gradually from fruit, vegetables, seeds, pulses and whole grains. Good Indian options include:
Add fibre slowly, because a sudden jump can cause bloating. Our guide to eating to lose weight without feeling hungry has more fibre-rich meal ideas.
Fibre needs water to soften stools. Keep a bottle with you through the day.
A daily walk or a dance class helps. See Zumba vs walking for ideas.
Use the toilet at a regular time and place, and don't rush. Many people find that raising their feet on a small stool on a Western toilet makes it easier.
See a doctor if you have (Self-Care Forum, 2026):
If you are pregnant or have had recent abdominal surgery, check with your doctor before doing twists or deep squats.
Yoga for constipation works best as part of a daily routine: a few gentle poses each morning, more fibre, enough water and regular movement. Keep it simple, give your body time, and see a doctor if things don't improve in a few weeks.
Want a gentle daily yoga habit with a teacher to guide you? Join Zyrax Fitness's live online yoga classes, or ask our dietitian for a fibre-friendly meal plan.
Pawanmuktasana, supine twists and Malasana are popular choices. There is no single best pose; a short daily routine works better.
No. It may help as part of a routine with more fibre, enough water and regular activity. Ongoing constipation needs a doctor's advice.
Morning works well, after a glass of warm water. Vajrasana is traditionally done after meals.
It varies. Many people notice changes within a few days of better fibre, water and movement habits.
Source: Self-Care Forum — Constipation in adults, Fact Sheet 5 (2026)
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