Healthy Bowel System
A Simple Yoga Routine for Digestive Health
July 4, 1977
This grounding yoga sequence targets the bowels, liver and spleen, promoting healthy digestion and elimination.
1. Windmill
Posture & Mudra: Stand with your feet slightly wider than shoulder-width apart and arms extended straight out to the sides, palms facing down.
Movement: Exhale as you twist your torso to the left and bend forward from the hips, bringing your right hand down to touch your left foot while reaching your left arm straight up overhead. Inhale back up to the starting position.
Duration: Continue this windmill motion to the left side for 1 minute (at a pace of 10 seconds per cycle). Switch sides, touching your left hand to your right foot and reaching your right arm up, and repeat for 1 more minute.
2. Windmill
Posture & Mudra: Remain in the same posture as exercise 1.
Movement: Continue the windmill motion, alternating sides, but hold in the down position with your hand touching the foot for 5 seconds.
Duration: Continue for 3 minutes.
3. Windmill
Posture & Mudra: Remain in the same posture.
Movement: Continue the windmill motion, alternating sides, but hold in the down position with your hand touching the foot for 25 seconds.
Duration: Continue for 2 minutes.
4. Windmill
Posture & Mudra: Hold the down position with your hand touching your foot.
Duration: Continue for 2 minutes on each side.
5. Relaxation
Posture & Mudra: Lie in Corpse Pose (Savasana) and relax.
Duration: Continue for 2-3 minutes.
6. Side Bends
Posture & Mudra: Stand with your feet slightly wider than shoulder-width apart and arms extended straight out to the sides, palms facing down.
Movement & Breath: Bend sideways from your waist, sliding your left arm down your left leg as your right arm reaches up. Maintain a straight spine. Return to center and repeat on the right side.
Duration: Continue for 1 minute (at a pace of 6 seconds per side).
7. Standing Torso Twists
Posture & Mudra: Stand with your legs wider than shoulder-width apart, arms extended straight out to the sides, palms facing down.
Movement & Breath: Inhale and twist your torso and arms completely to the left, then exhale to center. Repeat by inhaling and twisting to the right. Maintain a steady rhythm, completing 2-3 twists per second with the arms in a straight line.
Duration: Continue for 1 minute.
8. Relaxation
Posture & Mudra: Lie in Corpse Pose (Savasana), focusing on your breath and allowing your body to fully relax.
Duration: Continue for 10 minutes.