Reading Time: 10 minutes
It’s never been more important to keep your bowel happy and healthy! Spending 30 minutes per day on this useful kriya could be the answer. Here’s what you need to do:
Step 1: Windmill
Start by standing with your feet apart—they should be slightly wider than your shoulder width. Bring your arms out straight either side of you, parallel to the ground, with each of your palms facing downward.
When you are in the right position, twist your body to the left hand side. Next, bend forward from the waist and touch your right hand to your left foot.
As you move downward, keep your left arm straight up behind you. Come back up to the standing position and reverse the movements at the same time.
This movement is the basic Windmill. Continue doing it for around 1 minute. Don’t go too quickly. You should complete a cycle roughly every 10 seconds.
After you have finished, change sides and complete the same exercise set again for 1 minute. Your head should be neutral at all times as you move.
Step 2: Alternating Windmill
Next up, you are going to move into an Alternating Windmill movement. That is exactly what it sounds like. Move in the same motions outlined above but alternative from your left to your right with every movement.
Each time that your hand touches your foot, pause for 5 seconds. You should continue with this movement set for 5 minutes.
Step 3: Alternating Windmill and Pause
Stay in the same position and continue with the Alternating Windmill movement. However, rather than pausing for 5 seconds between movements, you should pause for 25 seconds each time. Continue with this movement for another 2 minutes.
Step 4: Foot Touch
Bend down to touch your left foot with your right hand. Hold this position for 2 minutes. Next, alternate and do the same with your right foot and left hand.
Step 5: Relax
At this point, you should take 2-3 minutes to relax. Allow your muscles to release any tension and practice some deep breathing, should you want to.
Step 6: Side Bends
Stand up once again with your legs a hip-width apart. Put your arms out to the side of you so that they are parallel to the floor with the palms facing down.
When you are ready, bend to the side from your waist letting your arm down by your side. The other arm should come up over your head in an arch-like shape. Return to the starting position.
Repeat the same movement with the other side of your body. Keep alternating sides. Continue with this movement for 1 minute.
Step 7: Torso Twists
Return to your starting position from the previous exercise. Breathe in and twist your torso and arms to the left. Breathe out and go back to your original position.
Next, breathe in and twist your torso and arms to the right. Breathe out and then return to the original position. Keep your spine straight at all times. Continue for 1 minute.
Step 8: Relax
Once you have completed all seven steps, the final thing you should do is relax. Take some time to yourself for around 10 minutes.