7 yoga poses that can help you poop faster and relieve constipation

Constipation is a common digestive issue that can make bowel movements uncomfortable and irregular. While medications and laxatives are often used for relief, yoga provides a natural and sustainable approach to improving digestion and bowel health. The study ' Yoga as an adjunct therapy in elderly patients of chronic constipation' shows that certain yoga postures, breathing exercises, and meditation techniques stimulate abdominal organs, ease bloating, and improve bowel satisfaction. They also help reduce abdominal distension, which generally means stool moves more smoothly through the intestines. Although yoga may not instantly make you “poop faster,” it encourages easier, more regular, and strain-free bowel movements over time.


Yoga postures (asanas) to relieve constipation
1. Paschimotanasana (Seated forward bend)

• Sit with legs extended straight in front.
• Inhale, lengthen your spine.
• Exhale, bend forward from the hips, reaching toward your feet.
• Keep your back straight; hold feet, ankles, or shins as per flexibility.
• Stay 30 seconds to 1 minute, breathing deeply.
• Slowly return upright on an inhale.

2. Bhujangasana (Cobra pose)

• Lie on your stomach, legs together.
• Place hands under shoulders, elbows close.
• Inhale, lift your chest gently, elbows slightly bent.
• Relax shoulders away from ears.
• Hold 15–30 seconds, breathing evenly.
• Exhale, lower down gently.

3. Trikonasana (Triangle pose)

• Stand with legs wide apart.
• Turn right foot out 90°, left foot slightly in.
• Extend arms sideways at shoulder height.
• Exhale, bend at right hip, right hand down to shin/ankle/floor.
• Extend left arm up, gaze at left hand.
• Hold 30 seconds, breathe deeply.
• Inhale back to standing; switch sides.

4. Mandukasana (Frog pose)

• Sit with knees bent, feet apart.
• Place hands on knees.
• Inhale, lengthen spine.
• Exhale, lean forward slightly with straight back.
• Hold 30 seconds, relaxing the abdomen.

5. Shashankasana (Child’s pose)

• Kneel, big toes touching, knees apart.
• Sit back on heels.
• Exhale, bend forward, arms stretched ahead.
• Rest forehead on floor.
• Hold 1–2 minutes, breathing slowly.

6. Dhanurasana (Bow pose)

• Lie on stomach.
• Bend knees, hold ankles.
• Inhale, lift chest and thighs off the floor, pulling ankles upward.
• Hold 15–30 seconds, breathe deeply.
• Exhale, lower gently.

7. Ardha Halasana (Half plow pose)

• Lie on back, arms at sides.
• Inhale, lift legs overhead toward the floor.
• Support back with hands if needed.
• Hold 15–30 seconds.
• Exhale, slowly lower legs.

Breathing exercises (pranayama)
1. Anulom-vilom (Alternate nostril breathing)

• Sit straight and comfortably.
• Close right nostril with thumb; inhale through left.
• Close left with ring finger, release right; exhale.
• Inhale right, close it, exhale left.
• Continue 5–10 minutes with slow, deep breaths.

2. Bhramari (Bee breath)

• Sit comfortably, eyes closed.
• Inhale deeply.
• Exhale slowly, making a humming bee-like sound.
• Feel vibrations in head and throat.
• Repeat 5–10 times.

Meditation

• Guided meditation
• Sit comfortably with eyes closed.
• Focus on natural breathing.
• Let go of distracting thoughts, gently returning attention to breath.
• Meditate 10 minutes daily, increasing with practice.
• Use guided meditation audio if preferred.

Practice tips

• Perform yoga on an empty stomach, ideally in the morning.
• Move gently; never force the body.
• Start slow, gradually increasing duration.
• Consistency over months brings the best results.

This routine supports digestion, reduces abdominal discomfort, and encourages smooth, regular bowel movements — a natural way to relieve constipation.