1. Do no disregard the call of nature. Whenever there is an urge to pass stool, you should not restrict it.
2. Establish a gastro-colic reflex by drinking two glasses of water in the morning. A full stomach promotes movements of the intestine. Therefore, drinking water in the morning after you get up helps to establish a gastro-colic reflex, which promotes bowel clearance.
3. After drinking water, stimulate the intestines by doing free hand abdominal exercises. Try to do forward bending in Vajrasana or Agnisar kriya, which are good abdominal exercises.
4. Give time to pass stool. Never be in a hurry. Keep your patience. A good bowel clearance always requires sometime.
5. Drink 6-8 glasses of water over and above your thirst. This helps in preventing dry stool.
6. Increase intake of high-fibre food (whole grains cereals and pulses, sprouts, leafy vegetables such as spinach, radish, cucumber, salads, tomato fruits, figs (anjeer), papaya, munakka, orange, banana, guava). High fibre in food helps in forming bulk of stool and making it soft.
7. Occasional enema can be taken to soften the stool. This will be required in people with chronic constipation who have very dry stool. However, do not make it a habit.
8. Daily physical exercise helps in regularizing the bowel movements. Exercise in any form is good. Start with walking and then you can do some specific yogic exercises like Agnisar etc.
9. Take 3 teaspoons of Isabgol with a cup of lukewarm water at night. It is a safe laxative.
10. Some studies have shown that green colored water can help in relieving constipation.
11. Junk foods are a leading cause of irregular bowels. Therefore, occasional fasting with plenty of fruits should be done.
12. Gentle heat in abdomen stimulates the bowels.
13. Generate pressure in abdomen. It is always better to use the Indian toilet.
14. A yogic posture is good for digestion. It is the only asana, which can be done after having food. It is good for digestion.
15. Take one teaspoon of honey mixed in lukewarm water. Squeeze half a lemon in it.
16. Hot water with salt acts as a purgative.
17. Soak methi seeds in water overnight and chew them along with the same water in the morning.
18. Take trifla with lukewarm water at night.
19. Abdominal massage stimulates the bowel.
20. Sankh prakshalan is a bowel cleansing method by taking a lot of saline water. It acts as a natural laxative and cleans the bowel, similar to the movements of water inside a conch.


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