Constipation is hard to endure – it leaves you stuck. Irregularity is crappy.

So how do we boost digestive efficiency and get the poop flowing? Healthy eating (fresh fruits and veggies), plenty of water, and stress reduction all aid in healthy digestion and elimination. But we have to exercise – which not only speeds up food’s journey through the large intestine, but also supports regularity.

Moving the body increases heart rate, breaths, and triggers your muscles – all of which point to body efficiency. Do what you love. We tend to stick with our workout routines when they are fun and fulfilling – which obviously means different workouts for different people. But there are certain poses and exercises that send increased blood flow right to the digestive tract, helping the intestines to contract, and push waste through. Why not add some of these to your regular workout routine?

For example, when you lunge and squat, you engage your pelvic floor and stimulate the digestive tract.

·      The Lunge. Stand up straight, eyes ahead, shoulders relaxed, hands down at sides. With core engaged, step forward with right leg, bending both knees to 90 degrees. (Don’t let front knee extend beyond ankle.)  Pulse gently for five counts. With weight evenly distributed on both feet, push back to starting position. Repeat with left leg. Aim for 10 well controlled lunges/each side.

·       The Squat. Stand straight, feet wider than hips, ankles and knees in vertical stack; lower butt back and down engaging your glutes. Maintain balance (this is more important than going super low), count to 10. Rise. Repeat (at least) 10 times. 

I cannot say enough about the benefits of yoga when it comes to boosting digestion. If you are a yogi, you know that yoga not only reduces stress, but it increases mental and physical strength, flexibility, balance, and blood flow. Yoga massages our organs and stimulates the bowel. Perform these three yoga poses routinely to boost bowel flow.

Free It Up With Yoga 1-2-3

1.     WIND RELIEVING POSE: Lie on back, legs straight. Inhale slowly. As you exhale, draw knees to chest. Clasp hands around knees. Now hold right knee and straighten left leg (along floor). Hold for 30 seconds. Bring left knee back to chest, clasp hands around both knees; repeat sequence on other side. Draw both knees back to chest.

2.     BUTTERFLY POSE: Sit as if you were going into a cross legged position, but instead bring soles of your feet together. Let your feet open book-like, as you sit tall for 5 breaths. Now gently bend forward letting your torso touch (if possible) your legs. Breathe deeply; slowly rise.

3.     PLOUGH POSE:  Lie flat on back with legs extended. As you inhale, engage your abs and slowly lift your legs and hips up toward the sky. Note: this is an inversion posture that increases blood flow and stimulates digestion. Use your hands to support your lower back. Do not push or overdo if you feel discomfort.  

Get moving, stretching, bending, and breathing. Good things will happen!