HYT-TTP Level One and 200-Hour Program Retreat Handouts

Bowel Health and Digestive Breathing

Bowel Health

The following is a useful routine to promote healthy bowel functioning and to prevent and treat
constipation.
1- Upon awakening, take a hot lemon-honey drink:
Mix the juice of 1/2 lemon with one cup of hot boiled water and add 1/8 teaspoon of
coarse rock salt (Kosher or evaporated sea salt) and about one teaspoon of honey.
2- Perform the following bowel massage:
Squat down and bring the right knee to the floor under the left thigh and bring the left
thigh across the lower abdomen, over the right leg, pressing in against the abdomen and
holding for 5 to 10 seconds. Repeat with the legs reversed. Do 3 to 5 cycles.
3- Perform a spinal twist lying on the back, see page 44 in Yoga Mastering the Basics.
4- Emphasize twists and forward bends during posture practice.
5- Perform twisting during aerobic practice.
6- Additional helpful practices, which are best performed during morning asanas, after the bowel
movement and prior to eating:
a. Akuchana Prasarana, 7 to 21 times daily, see page 30 in Yoga Mastering the Basics for a
description.
b. Stomach lift, see pages 188-189 in Yoga Mastering the Basics for a description be sure to
note the Benefits and Cautions.

We recommend the book A Practical Guide to Holistic Health by Swami Rama for an understanding of
the cleansing and nourishing mechanisms of the human body and the yogic practices to support ones
health.

Digestive Breathing
By Stephen Parker (Stoma) Psy.D. L.P. RYT-500, ERYT-500

In order to assist the physical process of digestion and the energetic process of assimilating prana from the food
we eat, we use a process of digestive breathing. It utilizes neuromuscular activity and rhythms of activity in the
subtle body (svara) to open the pingala-nadi (right nostril breath) to activate the solar svara to assist prana- and
samana-vayu in the task of digestion and assimilation. The general principle is to either lie down on the currently

2006, 2008 Himalayan Yoga Tradition Teacher Training Program, All rights reserved1

HYT-TTP Level One and 200-Hour Program Retreat Handouts

active side or to place your fist under the armpit on the currently active side and apply pressure in order to change
nostril activity. The activity of the nostril should shift within a few minutes. For those with some degree of
meditative experience, you may also be able to make the shift through mental concentration.
1.) Lie on your right side with the body as straight as possible (prana does not flow well through bent or
physically tense limbs). Become aware of the flow of breath in your nostrils. You may feel as if whole body
is breathing. Pay particular attention to the flow in the left nostril. Continue for 21 breaths or until you
feel the left nostril open.
2.) Now, gently & mindfully, roll to the left side & do the same thing, paying particular attention to the flow
in the right nostril. Lie there for 21 breaths or until the right nostril opens. Lie with the right nostril open
for 10-15 minutes. You may feel a small burp that is a sign that food has passed from your stomach into
the small intestine.
3.) At the point where you feel the burp, or after 15 minutes, roll gently & mindfully into shavasana. Let your
breath flow gently, evenly & pauselessly & allow it to resume e.g. whichever activity is its natural rhythm
at the moment or whichever activity suits your current purpose: e.g. left nostril for rest, right nostril for
teaching, etc.
Alternate method of Digestive Breathing (Used at SRSG Ashram, Rishikesh, India)
1.

Left side lying21 breaths (1 breath = exhale/inhale)

2.

Right side lying21 breaths

3.

Shavasana21 breaths

4.

Makarasana (Optional)21 breaths

5.

Left side lying7 breaths

2006, 2008 Himalayan Yoga Tradition Teacher Training Program, All rights reserved2