The typical sitting posture on a Western toilet may not be the most anatomically efficient way to eliminate waste. Many people are looking for ways to mimic a natural squat, a posture used by humans for centuries, to promote easier bowel movements. This has led to a desire to achieve optimal body alignment without purchasing specialized commercial stools. By utilizing specific household items and refining body mechanics, it is possible to recreate the beneficial alignment of a squatting posture.
The Physiology of Optimal Elimination Posture
The reason squatting is considered more effective relates directly to a sling-like muscle called the puborectalis, which is part of the pelvic floor complex. In a standing or sitting position, this muscle is contracted, pulling the rectum forward to create a sharp bend, known as the anorectal angle. This angle is a natural mechanism that helps maintain continence and prevent accidental leakage. When a person sits on a standard toilet, this angle remains constricted, making complete and easy elimination more difficult and often requiring straining.
To achieve optimal elimination, this angle must be straightened, which is precisely what happens when the body enters a deep squat. The squatting position allows the puborectalis muscle to fully relax and lengthen, effectively unkinking the lower colon. Elevating the knees above the hips mimics this natural alignment, creating a wider passage for stool to exit the body with less effort. This reduction in straining can be especially helpful for individuals dealing with issues like constipation or hemorrhoids.
Achieving the Squatting Angle Using Household Items
The goal of using household items is to elevate the feet to a height that places the knees comfortably above the hips, typically requiring an elevation of 7 to 9 inches for a standard-height toilet. Stability is the most important factor when choosing an alternative, as the surface must safely support the user’s weight and shifting movements. A stack of large, sturdy hardcover books, such as textbooks or encyclopedias, can be firmly bound together with heavy tape or rope to create a solid, non-slip block.
Small, heavy-duty plastic waste bins, when turned upside down, can provide a perfectly shaped and smooth surface, provided they are made of a robust, non-flexible material. Using two dense foam yoga blocks, one for each foot, is an excellent option, as they are inherently non-slip and designed to bear weight. Supports should be placed directly in front of the toilet bowl, positioned wide enough that the feet can rest shoulder-width apart without touching the base. The height should be adjusted so the user’s thighs are angled upward, allowing the torso to lean forward slightly while the pelvic floor remains relaxed.
Body Mechanics and Technique Refinements
Once the feet are properly elevated, specific body positioning is necessary to maximize the physiological benefits of the squatting posture. The feet should be placed approximately shoulder-width apart on the elevated surface, with the knees spread slightly wider than the hips. This stance provides a stable base and helps open the pelvic region.
The next step involves a purposeful forward lean of the torso, bringing the belly closer to the thighs. Resting the elbows gently on the knees helps maintain this forward alignment. This deep bend further straightens the anorectal angle and increases intra-abdominal pressure without requiring forceful straining. It is important to consciously relax the abdominal and pelvic floor muscles.
Mindful breathing should be incorporated to assist with the process, focusing on slow, deep exhalations to avoid unnecessary tensing. The technique is about allowing gravity and natural muscular action to take place, rather than forcefully pushing. This refinement of posture and controlled relaxation helps to ensure a more complete and efficient elimination.
Adapting the Technique for Comfort and Safety
Individuals new to this elevated posture, or those with existing mobility concerns, should prioritize safety and gradual adaptation. It is advisable to begin with a lower elevation, perhaps 5 to 6 inches, and slowly increase the height as flexibility and comfort improve over several weeks. Any improvised support must be placed on a non-slip bathroom floor and checked for stability before each use to prevent accidental tipping or shifting.
Maintaining balance is a primary safety concern when getting onto and off the elevated surface, so moving slowly is essential. If a person experiences joint pain, particularly in the hips or knees, they should immediately lower the elevation or discontinue the technique. Consulting with a physician or a pelvic floor physical therapist is recommended for individuals with pre-existing conditions, such as severe hip arthritis or recent joint replacement.