Self taught

A few days ago a friend of mine vented to me her frustrations over her eating habits.

"I eat mostly raw, fiber rich, and drink a fuck ton of water...but I rarely shit, what gives!?"

For a 5 foot nothing gorgeously slim girl, whom lives a fairly active lifestyle like her, I try hard not to scoff. So I gently ask how regularly she eats and how frequently she passes BMs.

She tells me it's been nearly a week since she's shat...

Sarcastically, she remarks: "You know any yoga moves that will help me take a crap?!"

Wellllll, As a matter of fact..... I do.

Behold: Uddiyana Bandha/ Nauli Kriya.

A technique used most commonly by scubba divers and long distance swimmers. Along with perseverance, Uddiyana bandha  helps condition the traverse muscle and strengthen the inner core for better control of breathing and internal regulation.

Disclaimer:

*Best done on an empty stomach!

*Always consult a doctor prior to practicing any deep yoga routine.

*It's always recommended to practice breath of fire as a pre-requisite.

1.) Begin with a forward fold, keep a slight bend in the knees.

*Focus on breath here.

2.) Inhale deeply. Exhale completely. Hold.

-Do this until you feel comfortable in your rhythm. 

3.) Use traverse muscles to suck in abdominals. Hold.
- Practice this in a few separated holds.

* Advanced intestinal massage:

4.) Inhale deeply. Exhale completely. Hold.

5.) Use traverse muscles to poke out abdominals.
- Try retacting and excerting the abdominals. 

6.) Gently move hips forward and backward.
(Look down at your tummy. It should be doing a sideways jelly roll.)

Using Uddiyana bandha and nauli kriya together will help alleviate intestinal blockage, freeing the solar plexis of toxins both internally and spiritualy. Just as well, it will stengthen underworked core musces and smooth the overall look of the stomach, keeping the core tight!