The correct poop pose.
As weird as it may sound, the pooping pose is important in your life & for your health. You will start to feel differently once you start implementing this in your life. This is great for you. There are many benefits in doing this.
Here is a video about posing correctly:
"If you’re sitting on the toilet reading this, it’s high time you squatted instead.
Though little practiced in the United States, crouching down on the commode is how most of the world has pooped into antiquity. And science is starting to catch up. When sitting on the toilet, with knees at a right angle, your puborectalis muscle, the muscle responsible for continence, relaxes only partially. But in a squatting posture, it releases completely. Basically, humans are designed not to leak, so in an upright position, there is a bend in our digestive tracts between the rectum and anus, that stops us from pooping, much like a bend in a garden hose stops the flow of water. A squat opens the pipes and frees the flow entirely. That’s why folks often need to push when sitting.
An Israeli researcher named Dov Sikirov wondered about this and asked groups of study participants to defecate squatting over a container. He compared how long each bowel movement took and the effort required. Sikirov published his results in Digestive Diseases and Sciences and found that, in a squatting posture, subjects required, on average, only one-third the time to garner a movement. Plus, subjects who squatted rated the experience as much easier than did those who sat.
In Japan, researchers took this quite a bit further. For a study published in the journal Lower Urinary Tract Symptoms, six subjects had their rectums filled with a contrast solution that could be seen under X-ray. The subjects then released the fluid from a squatting or a sitting position while being filmed with X-ray video. The videos showed that the anorectal angle increased significantly from 100 degrees to 126 degrees from sit to squat, making defecation much easier in the squat.
I’m eager to put a squat to the test, so I place a simple footstool at the base of the toilet. This elevates my feet eight or so inches off the ground and simulates a squat.
A few days in and the jury is out. All of the studies are spot on. A foot stool makes my morning meditation quicker, more complete, and, yet, effortless. The experience is sublime. No pushing. No waiting. Why poop through perpendicular plumbing? Who knows, I suspect one day footrests will be standard fare on toilets and posterity will scratch their heads at that strange dark time in history when folks sat straight up to poop."
http://www.huffingtonpost.com/brian-leaf/how-to-poop-properly-a-to_b_7849202.html
5 Problems with Sitting On Your Toilet
#1: Constipation
Let’s face it: most of us don’t get the fiber we need in our diets. It’s true. And we fail to get all the water we need as well. These two things along with improper toilet posture which doesn’t allow us to eliminate completely is a bad combination that creates hard dry stools. These hard dry stools are very hard to push out. It’s called constipation, and we’ve all experienced it. Unfortunately, it’s the norm for altogether too many of us. But that’s just the beginning…
#2: Hemorrhoids
Getting those hard stools out calls for lots of pushing. And that pressure causes hemorrhoids, which can be very painful. Hemorrhoids are inflamed anal varicose veins that have swollen because of our need to push excessively to get those hard stools to pass. And as bad as hemorrhoids are, they aren’t the worst of our potential problems.
#3: Colon Disease
Eliminating completely and often helps maintain good colon health. Many studies point to fecal buildup in the colon as a cause of diseases including colon cancer. And when there is buildup in the colon, our bodies can’t absorb all the nutrients from the food we eat, leaving us without the energy we could enjoy if our colons were healthy.
#4: Urinary Difficulty/Infections
Urinary flow is usually stronger and easier when women squat to urinate. The bladder is emptied more completely when squatting rather than sitting or “hovering”. Squatting can help reduce episodes of urinary tract infections in both frequency and intensity. Now, that is good news!
#5: Pelvic Floor Issues
One of the main causes of this condition is straining on the toilet. The “sitting” position causes a great amount of pressure on the anorectal Angle of the colon causing the lower part of the colon to drop and protrude into the wall of the vagina. Pelvic floor nerves can be protected by squatting for bowel elimination. Men can also suffer from pelvic floor disorders and can readily benefit from using the Squatty Potty as a part of their everyday routine.
https://wellnessmama.com/7013/squatty-potty-review/
You don't have to use the squatty potty, you could lift your legs but it may get tired. Small sitting stools can be used to put your feet on too.