Yoga is very good for the intestines

Yoga can significantly help your gut. The practice has been shown to be effective in a number of scientific studies, including a recent review.

In particular, yoga can help:

intestinal motility, especially through movement and breathing;
a reduction in stress, which can greatly affect digestion and the intestines;
an improvement in some symptoms such as bloating and constipation, in some people.

A review titled "The Effectiveness of Yoga for Irritable Bowel Syndrome: A Systematic Review," published in Comprehensive Physiology in 2025, included 10 studies on the effect of yoga on irritable bowel syndrome (IBS). And the results were all favorable for yoga for the gut:

Gut symptoms: Studies have generally observed an improvement in IBS symptoms, including abdominal pain, bloating, and bowel changes.
Overall IBS severity: In studies using the IBS Symptom Severity Scale as the primary outcome, the effect of yoga compared to controls ranged from moderate to very large (Cohen's d 0,37–3,60).
Anxiety and depression: decreased in the groups that practiced yoga.
Quality of life: It has improved.

The interventions included a variable combination of asanas (postures), pranayama (breathing) and meditation.

There are five yoga poses best suited to aid digestion, reduce bloating, and promote regular bowel movements. These are best attempted in a short sequence (lasting around 15 minutes in total).

1. Knees to chest — Apanasana

Lie on your back and bring both knees toward your chest, hugging them. Breathe slowly and hold the position for 30–60 seconds.
You can also gently rock from side to side.

2. Supine twist

Lie on your back, bring your bent knees toward your chest, and slowly lower them to the right, keeping your shoulders flat on the floor. Then switch sides.
30–45 seconds per side, breathing deeply.

3. Child's Pose — Balasana

Sit on your heels and lean forward, resting your forehead on the mat. Keep your abdomen relaxed and take 5–10 slow breaths.

4. Cat-cow — Marjaryasana/Bitilasana

On all fours, alternate slowly:

inhaling: lift your chest and gently bring your pelvis back;
exhaling: round your back.

Do 8–10 repetitions, synchronizing movement and breathing.

5. Diaphragmatic breathing

Lie down or sit comfortably, place one hand on your abdomen and try to lift it as you inhale. Exhale slowly. Do this for 5 minutes.