Squatting
I cannot over-stress the importance of a daily squatting practice - particularly to aid healthy digestion and better bowel movements, but also for the health of your back. As we spend more and more time sitting, we are compromising our back and digestive health, so it's a really vital thing to practice. Even if it’s frustrating at first. It will get easier with practice.
Digestion - We should be eliminating every single day - hopefully before leaving the house, hopefully before breakfast - emptying to create space for new and good. Drinking water and fire water will really help get things moving, but I really urge you to consider sitting in a squat position too - this is a very natural way to prepare the body for bowel emptying - just observe a toddler or cat/dog.
If you are dubious, think about squatting-loos all around the world. In fact, the invention of the toilet bowl as we know it - the "throne" - has done a lot of damage to our "Western" digestive system!
If you don't find squatting as easy, you may roll a towel to place under your heels, or hold onto the back of a chair for support, or put a yoga block under your bum.
You will likely find this position really helps to get things moving - even if it takes you a little while as your body adjusts. If you have no problem pooping first thing, still, get into a squat practice. It's so good for your digestive system and helps prevent fecal stagnation which may contribute to irritable bowel, colon cancer, bloating, constipation and so on.
This position, during bowel movements, also makes straining less necessary (which can cause hemorrhoids) as it allows the rectum to relax and straighten - it can even help heal existing hemorrhoids. It also helps prepare pregnant women for natural birthing & takes pressure off the uterus. If you have a personal or family history of colon cancer, colitis, crohns, IBS, hernia, gerd, incontinence or GERD or any digestive disorders you must consider this to be part of your daily practice.
If you are small & good at balancing, you might consider squatting propped up on the toilet seat (at your own risk!) or getting yourself a squatty potty (a stool stool). You can also use a low stool and place it next to the toilet. When you poop, place your feet on the stool, bringing your knees closer to your body to relax the puborectalis muscle. This isn't a full squat, but it’s definitely better than the regular toilet sitting position.
But otherwise just squat first thing (as in the images above) and drink room temp, warm or hot water and meditate a little bit, until things get moving.
Also, much like how standing desks are popular, you might want to try a squatting desk (your coffee table perhaps).
You will need to be mindful of your knees if you have knee issues, but do the best you can, and I am sure with patiences and practice you will improve your flexibility too.
You may feel self conscious or "strange" about squatting but really, please give it a try (until it feels natural) - it may just change your life - it certainly changed mine.
Articles about Squatting
http://www.bettermovement.org/blog/2011/free-audio-lesson-squat-fundamentals-volume-1
http://www.toilet-related-ailments.com/squatting.html
And a very fun look at the importance of squatting - do watch this video!
https://thumbnail.constantcontact.com/remoting/v1/vthumb/VIMEO/19d595aab6bd454c836a66ca0d5de2ea
AND of course this:
https://www.youtube.com/watch?v=YbYWhdLO43Q&feature=youtu.be
