If your bowels need a nudge, yoga for constipation is one of the most accessible and underrated tools available. Specific yoga poses stimulate gut motility by compressing and releasing the abdomen, activating the parasympathetic nervous system, and encouraging peristalsis — the wave-like contractions that move stool through the colon.

As a naturopath and yoga teacher, I use these yin sequences with clients who struggle with sluggish bowels, bloating, and constipation. I’ve made both videos free because I believe everyone deserves access to simple, effective tools for gut health.

The 3-minute sequence — a quick reset

Short on time? This 3-minute yin yoga sequence is designed to stimulate your digestive system and encourage gut motility without needing any experience or equipment. It’s ideal first thing in the morning or after a long flight.

The 37-minute sequence — a deeper practice

For those who want a more thorough practice, this gentle 37-minute yin sequence works more deeply into the connective tissue around the abdomen and hips. It’s particularly helpful if your constipation is linked to stress, tension, or a sluggish gut that needs consistent support.

Why yoga for constipation works

Yin yoga holds poses for extended periods, allowing a sustained release of tension in the abdomen and pelvic floor — areas that directly affect bowel function. The gentle compression and twisting in specific poses massage the digestive organs, while slow, mindful breathing activates the vagus nerve and supports the gut-brain connection.

If yoga for constipation helps but you’re finding your bowels are still sluggish between practices, there may be an underlying driver worth investigating — whether that’s SIBO, a sluggish microbiome, or nervous system dysregulation. [Book a consultation] to explore what’s keeping your gut stuck.