5 Effective Yoga Poses For Irritable Bowel Syndrome

Written by Ramya Achanta • 

Stomach issues are the most embarrassing. They get you stressed and worried. The frequent contractions and pulls in your tummy only make it worse. You learn to live with irritable bowel movements, pressure, and abdominal pain. To save you from this predicament, we have figured out five yoga poses that will smoothen out the insides of your stomach. Check them out!

But first, let’s learn about Irritable Bowel Syndrome.

What Is Irritable Bowel Syndrome (IBS)?

IBS is a condition that occurs in your digestive system and causes bloating, gas, constipation, and diarrhea. It can be sporadic or develop into a chronic problem, affecting the quality of your life and psychological being. Women are more affected by IBS than men. It occurs in one among five people and develops for the first time when you are 20-30 years old. Stress and bad eating habits are common causes for the occurrence of irritable bowel syndrome.

In many cases of IBS, it was found that there was no event of physical damage to the stomach. It is speculated that IBS occurs when there is a disruption in the regular brain-stomach interaction. This disruption makes your digestive track highly sensitive, leading to indigestion, stress, and anxiety.

Now, let’s see how to cure ibs by yoga

Practice Yoga For IBS (Irritable Bowel Syndrome) Relief

Stress and IBS are interconnected. Yoga calms your nerves and decreases the stress levels, working as a balm for your agitated digestive system. With a steady breathing pattern and a quiet mind, try the yoga poses mentioned below and relieve yourself from IBS.

IBS Healing Yoga Poses

  1. Parighasana (Gate Pose)
  2. Ardha Matsyendrasana (Half-Seated Spinal Twist)
  3. Ananda Balasana (Happy Baby Pose)
  4. Dhanurasana (Bow Pose)
  5. Pavanamuktasana (Wind Relieving Pose)

1. Parighasana (Gate Pose)

Parighasana stimulates your abdominal organs and stretches the sides of your torso. It boosts your breathing capacity and aids digestion. It also builds your core strength and eliminates the wastes from your body.

To do the Parighasana, kneel down with your back straight and your head looking ahead. Now, stretch your right leg out to the right, with your right foot facing forward and on the ground. Lift your left arm up, and bend your torso over your right leg. Place your right hand on the shin of your right leg. Repeat the same with your right arm.

To know more about the pose, click here: Parighasana

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2. Ardha Matsyendrasana (Half-Seated Spinal Twist)

Ardha-Matsyendrasana-(Half-Seated-Spinal-Twist) - Yoga Poses For Irritable Bowel Syndrome
Image: Shutterstock

Ardha Matsyendrasana opens your chest and increases the air supply to your lungs. It cleanses your internal organs by removing toxins from them. It stimulates your kidneys and eliminates fatigue. The pose stimulates the digestive power of your stomach and increases your appetite.

To do the Ardha Matsyendrasana, sit down with your legs stretched out in front of you. Keep your back straight and feet together. Now, bend the right leg, take it over your left hip, and place the heel of your right foot beside the left hip. Then, place your left hand on your right knee and take your right hand behind to your mid-back. Twist your waist, shoulders, and head towards the right and look over your right shoulder.

To know more about the pose, click here: Ardha Matsyendrasana

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3. Ananda Balasana (Happy Baby Pose)

Ananda-Balasana (Happy Baby Pose) -Yoga Poses For Irritable Bowel Syndrome
Image: Shutterstock

Ananda Balasana calms your brain and relieves stress and pain. It stretches and soothes your spine and releases the tension trapped in your back. It compresses your stomach and massages the internal organs of your digestive system.

To do the Ananda Balasana, lie down on your back. Bring your knees towards your chest, hugging them. Relax your back into the ground. Now, move your knees hip-width apart and bring your feet up, right above the knees. Stretch your arms out and reach to the sole of your feet and hold them there. Make sure your arms are straight, and your shoulder blades are touching the ground.

To know more about the pose, click here: Ananda Balasana

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4. Dhanurasana (Bow Pose)

Dhanurasana (Bow Pose) - Yoga Poses For Irritable Bowel Syndrome
Image: Shutterstock

Dhanurasana is a good stress and fatigue buster. It relieves constipation and helps with kidney disorders. It improves blood circulation and cures obesity. Dhanurasana enhances the function of your intestines, improves digestion, and increases appetite.

To do the Dhanurasana, lie down on your stomach. Your feet must be hip-width apart and your arms on the side. Now, fold your knees and bring your feet up. Stretch your arms backward, reach the ankles of your feet and hold them in your hands. Lift your chest off the ground and move your legs upwards to form a bow. Keep your head straight and look ahead.

To know more about the pose, click here: Dhanurasana

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5. Pavanamuktasana (Wind Relieving Pose)

Pavanamuktasana (Wind Relieving Pose) - Yoga Poses For Irritable Bowel Syndrome
Image: Shutterstock

Pavanamuktasana strengthens your abdominal muscles and massages the insides of your abdomen. It helps in digestion and releases unwanted and toxic gases from your body. It stretches your neck and back and releases tension in the lower back. Pavanamuktasana keeps you safe from acidity and constipation.

To do the Pavanamuktasana, lie down on your back and stretch your legs forward. Keep your arms on either side of your body. Bend your knees and bring them towards your chest. Press your thighs to your abdomen with clasped hands. Now, lift your head and chest off the floor and place your chin on your knees. You can try rocking up and down or sideways in this pose.

To know more about the pose, click here: Pavanamuktasana

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Have you ever considered yoga for IBS? Try the above poses, and see how they will make your Irritable Bowel Syndrome vanish!

Now, let’s move on to some common questions regarding yoga and IBS.

Frequently Asked Questions

Does alcohol aggravate IBS?

Yes, alcohol aggravates IBS, even in a small quantity. It is best to completely banish alcohol from your diet till your IBS is cured.

How effective is your diet on IBS?

Your food can make or break IBS. Fill your diet with fiber-rich foods such as vegetables, fruits, and whole grains. Eat them throughout the day in a balanced manner and chew the food properly.

Is IBS life-threatening?

IBS is painful but not fatal. It also doesn’t lead to any other gastric disorders.

Does menstrual cycle affect IBS?

Yes, female hormones have an effect on IBS. The symptoms of IBS become worse during the time of menstruation.

Is IBS called by any other names?

Yes, IBS is also known as mucous colitis, spastic colon, nervous colon, and functional bowel disease.

Yoga is a time-tested savior for IBS. In each yoga pose that you hold, listen to your body, stay with the sensations, and breathe well. It will help in soothing your digestive tract and healing irritable bowel syndrome.

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