 Hello Earth citizens! In this video I'll show you a 10-minute routine to do for constipation. So the series of exercises are designed to help you move the intestinal muscles all around your abdomen. So we're going to do a whole different type of stuff. It doesn't work any specific meridian channel but it works your whole abdominal area to get stuff moving that's stuck there. Alright so first move that we're going to do is we're going to start out on the floor lying down. So lie down on the floor, clasp your hands over your head so clasp your hands bring it up over your head and feet up like this, ankles up so not relax ankles up and we're going to shake, shake the spine. So we call this fish exercise because you look like a fish flapping out of water. So shake, shake, shake, shake, shake. You'll feel your core muscles, abdominal muscles engaging. Let's shake for 20 seconds. One, two, three, four, five, six, seven, eight, nine, ten, last ten, nine, eight, seven, six, five, four, three, two. Now this time palms down underneath your back and you're going to come up to your elbows so palms are facing down behind your back. On your elbows we're going to lift your leg and come down like this. So when you come down notice I'm not touching the floor, lift and down like that. Let's do 20 times. Ready? If you need to support your lower back you can go ahead and place your palms underneath your lower back if you need to but if you want a little bit more of a challenge calm down. Okay? Alright so palm up or palm down is okay. 20 times. Ready? One, two, three, four, five, six, seven, eight, nine, ten, ten more, one, seven. Lie down here. Let's take three deep breaths in. In through your nose out through your mouth. Inhale, exhale, release and switch. Inhale, pull. Let's do five cents. Alright inhale, one, inhale, inhale this is two, now switch this is four. Please stretch your inside. Exhale, switch, inhale. Now from here we're going to do pulls but with both of our knees. So when you pull in you're going to inhale, curl your spine in, exhale, return. So squeeze when you inhale, relax when you exhale. You'll feel the crunching in your abdomen which helps the intestinal muscles move in what we call peristalsis. This kind of movement to pass food along. Squeeze, release, squeeze, release. Okay? Alright hug your knees. Deep breath in. Squeeze. Exhale, return. Let's do five of these. Exhale, return. One, inhale, squeeze. Exhale, return. Two, three more. Inhale, squeeze. Exhale, return. Three, exhale, return. Four, last one. Make a good squeeze. Last one, breathe in and squeeze. Exhale, return. Relax your legs to the floor, feet down, knees bent. Alright so last exercise we're going to do for constipation is we're going to hold a bridge posture repeatedly. So I'll show you how to do this. So when you breathe in you're going to push up from your belly button, squeeze your butt cheeks, squeeze your lower back up. Hold it for five seconds. Five, four, three, two, one and return. Like that. Let's do five sets of those. Ready? Alright take a deep breath in, squeeze from your lower back. Deep breath in. Hold it. Five, four, three, two, one. Return. So when you inhale and you're holding it, you're holding the breath until you relax. That's when you exhale. Okay that was two. So three more. Breathe in, squeeze. Massage your abdomen clockwise. So just with your palms we're going to rub 20 times clockwise. One, six, five, your body to the left and sit up please. How do you feel? Massaging your abdomen clockwise goes with the flow of digestion so it's very good to regularly rub your abdomen like this clockwise to promote digestive flow. Do you feel some opening in your abdomen? If you want a little bit more please feel free to re-watch this video and repeat the exercises to get double the benefit. You did a great job. These exercises were taken from the Meridian Exercise for Self Healing by Ilchili. I'll drop a link down in the description below on how you can get your own copy of the book. To experience a full one-hour Brain Education based class please visit a local Body of Brain Yoga Studio near you.