Yoga poses for irritable bowel syndrome: These yoga poses, when practiced regularly, can help alleviate the symptoms of IBS by reducing stress, improving digestion, and promoting overall relaxation. It’s important to practice these asanas gently and listen to your body, modifying or skipping any poses that cause discomfort.
Irritable Bowel Syndrome (IBS) can be effectively managed through lifestyle modifications, notably in diet, stress management, and physical activity. Incorporating yoga into daily routines can significantly benefit IBS sufferers due to its focus on gentle stretching, controlled breathing, and relaxation techniques. Yoga helps to reduce stress, a common trigger for IBS, by calming the nervous system and promoting mental well-being.
Specific yoga poses stimulate and massage the abdominal organs, enhancing digestion and relieving symptoms such as bloating, constipation, and gas. Regular practice of yoga improves blood flow to the digestive tract, supporting overall gut health. Additionally, the mindful breathing exercises in yoga help to alleviate anxiety and tension, further mitigating IBS flare-ups. Here are eight yoga asanas, suggested by Chandigarh-based Yoga practitioner and Wellness coach Rashmi Mittal, that can help treat IBS.
Child’s Pose (Balasana): Kneel on the floor, sit back on your heels, and extend your arms forward on the mat. Rest your forehead on the ground. This pose helps to relax the digestive organs and relieve stress.
Cat-Cow Pose (Marjaryasana-Bitilasana): Start on your hands and knees in a tabletop position. Inhale as you arch your back (Cow Pose) and exhale as you round your spine (Cat Pose). This gentle flow helps to massage and stimulate the abdominal organs.
Seated Forward Bend (Paschimottanasana): Sit with your legs extended straight out in front of you. Inhale, lengthen your spine, and exhale as you fold forward, reaching for your feet. This pose helps to stimulate the liver, kidneys, and digestive system.
Bridge Pose (Setu Bandhasana): Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press your feet into the mat, lift your hips, and interlace your fingers under your back. This pose helps to stretch the abdominal muscles and improve circulation to the digestive organs.
Half Lord of the Fishes Pose (Ardha Matsyendrasana): Sit with your legs extended, bend your right knee, and place your right foot outside your left thigh. Place your left elbow on the outside of your right knee and twist to the right. This pose stimulates digestion and detoxifies the organs.
Reclining Bound Angle Pose (Supta Baddha Konasana): Lie on your back, bring the soles of your feet together, and let your knees drop open. Place your arms comfortably at your sides. This restorative pose helps to relax the abdominal muscles and relieve tension.
Half Lord of the Fishes Pose (Ardha Matsyendrasana): Sit with your legs extended, bend your right knee, and place your right foot outside your left thigh. Place your left elbow on the outside of your right knee and twist to the right. This pose stimulates digestion and detoxifies the organs.
Reclining Bound Angle Pose (Supta Baddha Konasana): Lie on your back, bring the soles of your feet together, and let your knees drop open. Place your arms comfortably at your sides. This restorative pose helps to relax the abdominal muscles and relieve tension.
