Exercise to Help with Constipation and Bloating

This exercise normalizes acidity and digestion, improves blood supply to the lower body, and strengthens the abdominal organs.

Execution Technique

Step 1

1. Stand straight.

2. As you exhale, take a step to the side with your foot or slightly spread your legs in a jump to a distance of a meter or slightly more; feet parallel to each other.

3. Stretch upwards with the crown of your head, lengthening the line of your neck and spine.

Step 2

1. Press the heel of your right foot into the floor, and without lifting your heel from the floor, lift your toe and turn your foot and thigh 90 degrees to the right.
2. Also turn your left foot to the right (approximately 45-60 degrees).
3. Tense your thighs, your legs should be strong. Your right thigh, knee, and toes should point strictly to the right. Pull your knees up.

Step 3

1. As you exhale, turn your torso 90 degrees to the right, slightly turning your pelvis so that your left hand faces your right foot.

2. Bend your torso to the maximum depth comfortable for you and place your left hand on your shin or directly on the floor on the outside of your foot (if your stretch allows), or, if the floor is too far away, on a block located on the outside of your right foot.

Step 4

1. Turn your head to follow the raised hand, but do not throw your head back – to do this, tuck your chin.
2. Try to look up at your thumb.
3. Actively stretch your arms to the sides from the very center of your back, expanding the space between your shoulder blades.
4. Shift most of your weight to your back heel and supporting hand.

Hold the pose for 20 seconds to 1 minute.

Recommendations

• You can perform this exercise daily in the morning or evening on an empty stomach.
• For an additional effect, try combining it with breathing exercises or light self-massage of the abdomen.
• Make sure you are performing the exercise in comfortable clothing that does not restrict movement.