Mind Body & Soul

As embarrassing as it is to discuss, millions of people worldwide suffer from constipation, so you're not alone. It's the world's number one gastrointestinal complaint. The number one reason? Lack of fibre in the diet.

At festival time we scoff chocolates, ice-creams, rich cheeses and wines, meats, and dense, sweet, sticky cakes. Overly processed celebration goodies may be high in flavour but they sure are low in fibre. And this makes for a sluggish large intestine and a colon that may not be as jolly as you are.

The solution? Make sure you don't forget to eat fresh vegies and fruits amid all those festive treats, drink loads of water to counteract the dehydrating effects of alcohol and, failing that, Grandma's old tip about the prune juice might come in handy.

One of the other major reasons for constipation is lack of exercise. At festival time we lounge around, soaking up the sunshine or relaxing by the fire. Exercise? No way, it's holiday time! But why should your bowel move if you don't? Here are some handy tips to get things flowing from our favourite yoga practitioner Dominique, if you happen to be a bit stuck for something to do this festive season.

Begin by drinking a large glass of warm water, preferably with the juice of half a lemon squeezed into it, or with half a teaspoon of salt stirred through.

After a few minutes, begin your practice with a simple seated forward bend. Lift the buttocks' flesh away so that you are sitting on the sit bones. Inhale and lengthen the spine. Exhale to fold forward at the hips as far as is appropriate for you. If you have lower back problems then keep the knees slightly bent, or support them with a folded blanket or bolster cushion. Hold this pose for up to 2 minutes. To release, inhale and lift the torso, exhale to shrug the shoulders. Repeat 2 to 3 times.

From a seated position, with the legs out in front of you, bend the left leg and bring the left foot over to the right side of the right leg. Extend the right arm and wrap it around the left shin, placing the left hand either on the floor or on your back behind you. Make sure you are not slouching forward. Inhale and lengthen the spine. Exhale to gently rotate the spine, chest and shoulders to the left. Hold here for up to 1 minute and then inhale to lengthen the spine again. Exhale to gently release. Repeat twice on each side.

Next, lie prostrate, on your back with your legs straight out and your arms at your side. Inhale and bring your right knee to your chest, hugging the knee towards you using the strength of your arms. Hold here for up to 1 minute, feeling the gentle pressure behind the right hip as you massage into the ascending colon. Release and repeat on the other side, massaging into the descending colon. Now try both knees together and hold for 30 seconds to 1 minute. Roll the knees in a circular motion from left to right.

Complete a few rounds and then relax in a prostrate posture for a few moments. Drink another large glass of warm water. That ought to get things moving along nicely.