Step 1: A posture that relaxes the colon

• Lie on your back.
• Pull your knees toward your abdomen (not your chest).
• Hug them gently and rock side to side.
• Breathe slowly, letting your belly rise.
• This position massages the colon and often helps trapped gas escape.

Step 2: A calming herbal infusion

Boil one cup of water, turn off the heat, then add:

• 1 tablespoon mint or
• 1 tablespoon chamomile (or both)

Cover for 5–10 minutes, strain, and drink warm—no sugar.

Heat relaxes the intestines; these herbs reduce spasms.

 Seek medical care if pain persists, vomiting or fever appears, or you can’t pass stool or gas.

The biggest mistakes that worsen constipation

1. Fiber without water

Adding fiber without enough fluids makes constipation worse. Fiber absorbs water—without it, stool hardens.

Rule: Increase water whenever you increase fiber.