Yoga For IBS | Yoga Poses To Treat Irritable Bowel Syndrome

Yoga For IBS | Yoga Poses To Treat Irritable Bowel Syndrome

Irritable bowel syndrome is one of the most common health conditions and if you have ever experienced symptoms of IBS. So you can understand very well the suffering of gas, bloating, constipation, and diarrhea. And you can do so many things to manage your symptoms. But yoga is a good way to reduce the IBS stress level and Some poses can help relieve some symptoms of IBS such as gas and bloating.

Yoga for IBS ( Irritable bowel syndrome )

1. Gate Yoga Pose For IBS

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Gate Pose induce your stomach muscles and stretches the torso from the hips to the armpits, and spine. Which helps to eliminate the waste from the bowel. And it also enhances your core strength, open the shoulder, and helps to reduce neck and shoulder tension.

How to do this:

  • Sit on your knees and keep your back in straight.
  • Now, stretch your right foot on the right so that your right foot is on the ground.
  • Then lift your left arm upward, and bend your torso towards your right foot.
  • Place your right hand on your right leg shin.

2. Half-Seated Spinal Twist

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It helps to improve your digestion and enhance your appetite, stretches the upper body and enhances air circulation to your lungs. And also relieves from backaches, sciatica, and menstrual discomfort.

How to do this:

  • Sit down and straighten the legs.
  • Cross the right knee to the left, position the foot on the floor and place the left foot next to the right glute of the body. (Note– If you have a knee problem and the hip is too tight, you can keep the lower leg straight).
  • Keep your left hand straight on your right knee and keep your right paws on the ground.
  • Hold this pose for 30 seconds and repeat on the other side.

Also, Read – Yoga For Back Pain | 10 Yoga Poses With Pictures

3. Wind Relieving Pose

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This yoga pose is very beneficial for the digestive system and it is known for releasing gas in your intestine. If you often have gas problems in the stomach, then you should practice this yoga every day. And It can also help relieve indigestion, flatulence, bloating, and constipation.

How to do this:

  • Lie down on the back and spread your legs forward.
  • Put your arms on both sides of your body.
  • Turn your knees and bring them towards your chest.
  • Push your thighs with your hands in the abdomen.
  • Now, lift your head and chest from the floor and place your chin on your knees.

4. Bow Pose

This yoga helps to reduce fatigue, anxiety, and constipation. It stimulates your abdominal organs which helps to eliminate the waste material from your guts. Bow pose uses the whole body by strengthening the back, stomach, arm and leg muscles and strengthening the throat, chest, arms, abdomen, hips, waist, thighs and ankles.

While doing this yoga if your intestine feels too active, don’t hold this pose for a long time.

How to do this:

  • First, lie down on your stomach.
  • Your feet should be separated from the hip width and your hands should be side-by-side.
  • Now, Bend your knees and bring your feet upward.
  • Take your arms backward, then reach the ankles of your feet and hold them with your hands.
  • Raise your chest from the ground and take your feet upwards to make a bow.
  • Keep your head straight and look forward.

5. Happy Baby Pose

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This yogic massages the stomach well and helps to stimulate the digestive system. The healthy digestive system keeps you away from the problem of constipation, bloating, etc. Practicing this yoga every morning will improve your digestive system and it helps you to keep gut healthy.

How to do this:

  • Lie down on your back.
  • Turn your knees toward your chest, then embrace them and broach your back from the ground.
  • Now, separate your knees with hip-width and bring your feet right above the knees.
  • Spread your arms and reach the sole of your feet and hold them there.
  • Keep in mind that your arms are straight, and your shoulder blades are touching the ground.

6. Cat-Cow Pose

This yoga posture not only helps to eliminate waste from your intestines. It strengthens the spine and the neck, stretches the hips, stomach, and back and enhances the coordination. If you are suffering from IBS symptoms, then you should include this posture in your daily routine.

How to do this:

  • Keep the wrists under your shoulders and place the knees under your hips.
  • Equalize weight equally among all four points.
  • Take slow inhale when you look up and let down your stomach towards the mat.
  • And exhale slowly when you drop your head toward the floor.
  • Do this movement at least one to two minutes.

7. Cobra Pose For IBS

It stimulates the abdominal organs, helps to improve digestion and reduce stress and fatigue. It stretches your stomach, chest, and shoulders and strengthens your spine, along with calm sciatica.

How to do this:

  • Lie down on your stomach.
  • Draw your hands tightly and keep it close to the chest, and keep in mind that do not let your elbow go outwards.
  • With the help of your hands gradually up your head, chest, and shoulders.
  • Keep your elbows bent slightly.
  • You can bend your head behind to deepen the posture.
  • Return to your mat, leaving the breath.

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