CONSTIPATION Regular elimination is a major key to maintaining optimal health. In other words, regular elimination leads to better health and consistent constipation can worsen your health. Although there is no hard and fast rule for what constitutes an optimal frequency of bowel movements, the recommended range is from 3 times a day to 3 times a week. Less than 3 bowel movements a week may indicate constipation.



A Yoga Solution to Encourage Regular Elimination

All postures and exercises are best done on an empty stomach and in loose comfortable clothing.

• Play soft music if that helps you relax.

• Set a timer so you don't have to check the time.

• If you can, do Seated Hip Rotations 2 or 3 times a day – first thing in the morning, before lunch and again before dinner or before bedtime. Consistency will help you build healthy habits!

Constipation

Seated Hip Rotations
seated hip rotations
To do the pose - Sit in a comfortable position on the floor. Rest your hands on your knees and begin rotating the hips and waist in big wide circles, inhaling on one rotation and exhaling on the next. Move rhythmically at your own pace and speed. Continue for 3 full minutes in one direction and 3 full minutes in the opposite direction. This pose helps to stimulate and increase peristalsis – the rhythmic wavelike motions of the intestinal muscles that ease the process of elimination.

Seated Twist To complete the pose – Inhale your arms overhead. As you exhale twist your upper body to the right. Place your left hand on the outside of your right knee. Place your right hand on the floor behind you for support. Inhale, and as you exhale, twist as far right as you comfortably can. Hold the twist for 3 - 5 breaths and then release. Repeat the pose to the other side. To complete the Seated Twist, inhale, face front, sit tall and then exhale slowly.

Options for comfort and ease for Seated Hip Rotations and Seated Twist

• If sitting on the floor is difficult, sit in a chair with a comfortable relaxed spine.

• Sit so that the bottoms of both feet are flat on the floor.

• For Seated Hip Rotations, place your hand on your thighs

• For the Seated Twist you can place your back hand on the chair seat or relax it on or over the back of the chair