Yoga for IBS (Irritable Bowel Syndrome): Poses and Practices

Yoga for Irritable Bowel Syndrome

Abdominal pain, bloating, gas, and irregular bowel habits are some of the symptoms of the widespread gastrointestinal illness known as irritable bowel syndrome, or IBS. Although the specific etiology of IBS remains unknown, gut flora, stress, and food all play important roles. Changing one's food, taking medicine, and changing one's lifestyle are all common components of a multimodal approach to managing IBS. 

What is the best exercise for irritable bowel syndrome? Yoga is an efficient supplementary method for controlling IBS. By lowering stress, promoting better digestion, and boosting general wellbeing, yoga—which combines physical postures, breathing techniques, and meditation—can help reduce the symptoms of irritable bowel syndrome. Can yoga heal IBS?  We will discuss particular yoga poses for IBS and practices that can be helpful for people with IBS in this blog.

Which Yoga Is Best For IBS? 7 Yoga Poses for IBS Relief

Which yoga is best for IBS? Including particular yoga poses for IBS in your daily practice can be very helpful for managing the symptoms of IBS. These yoga poses for IBS are meant to stimulate the digestive system, lessen gas and bloating, and encourage general relaxation. These yoga poses for IBS also help to improve digestion by gently massaging and stretching the abdominal organs. Practicing Yoga for IBS relief is a safe and effective way to support your digestive health.

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

A soft, flowing sequence called Cat-Cow Pose aids in stimulating and massaging the stomach organs, easing bloating and gas, and enhancing digestion.

How to Do Cat-Cow Pose?

• Place yourself on your hands and knees like you're on a table.
• Taking a deep breath, raise your head and tailbone toward the ceiling while arching your back (Cow Pose).
• Take a breath out, arch your back, and tuck your tailbone and chin (Cat Pose).
• For one to two minutes, keep switching between these two stances with every breath.

2. Seated Forward Bend (Paschimottanasana)

In addition to stimulating the stomach organs, a seated forward bend helps extend the entire back body, including the hamstrings and spine.

How to Do Paschimottanasana?

• With your legs out in front of you, take a seat on the floor.
• Take a breath, extend your back, and raise your arms above your head.
• Let out a breath, bend forward at the hips, and reach for your shins or feet.
• Breathe deeply while you hold the stance for one to two minutes.

3. Wind-Relieving Pose (Pavanamuktasana)

Wind-Relieving yoga pose for IBS, as the name implies, helps relieve bloating and gas.

How to Do Pavanamuktasana?

• Stretch your legs out while lying on your back.
• Breathe in, bring your right knee up to your chest, and hug it.
• Take a breath out and raise your head and chest toward your knee.
• After 30 to 60 seconds of holding, switch sides.

4. Bridge Pose (Setu Bandhasana)

Bridge yoga pose for IBS extends the neck and chest, tones the abdominal muscles, and activates the organs within the abdomen.

How to Do Setu Bandhasana?

• With your feet hip-width apart and your knees bent, lie on your back.
• Breathe in, drive your feet into the ground, and raise your hips toward the ceiling.
• Press your arms into the floor and entwine your fingers beneath your back.
• While holding still for 30 to 1 minute, take deep breaths.

5. Supine Twist (Supta Matsyendrasana)

Which yoga is best for bowel movement? The Supine Twist eases back strain, aids with digestion, and massages the abdominal organs.

How to Do Supta Matsyendrasana?

• With your arms out to the sides, lie on your back.
• Bring your knees up to your chest by bending them.
• Breathe out, bending your knees to the right while maintaining a grounded posture.
• After holding for one to two minutes, swap sides.

6. Child’s Pose (Balasana)

Child's Pose is a healing yoga pose for IBS that eases tension and stress by calming the body and mind.

How to Do Balasana? 

• Place your hands on the floor, knees apart, and your big toes touching.
• With your elbows extended and your forehead resting on the ground, take a back seat on your heels.
• Breathe deeply while holding for one to two minutes.

7. Half Lord of the Fishes Pose (Ardha Matsyendrasana)

How to loosen bowels naturally? Yoga pose for IBS of the Half-Lord of the Fishes aids in constipation relief, improved spinal flexibility, and digestive stimulation.

How to Do Ardha Matsyendrasana?

• Stretching your legs out, take a seat on the floor.
• With your right foot outside of your left thigh, bend your right knee.
• Take a breath, stretch your back, and position your left elbow outside of your right knee.
• Take a breath out, turn to the right, and glance over your right shoulder.
• After 30 to 60 seconds of holding, switch sides.

Tips for a Successful Yoga Practice For IBS (Irritable Bowel Syndrome)

• 1. Start Slow: If you're new to yoga, start with easy positions and work your way up to more challenging ones as you get more at ease.
• 2. Listen to Your Body: During each pose, be aware of how your body feels. If a pose causes pain or discomfort, adjust it or skip it.
• 3. Practice regularly: To reap the benefits of Yoga for IBS relief, you must be consistent. Practice for at least three to four times a week.
• 4. Establish a Relaxed Environment: Yoga should be done in a calm, cozy area where you may unwind and concentrate.
• 5. Incorporate with Other Treatments: Yoga can be a useful adjunctive therapy for IBS, but it's best to combine it with other therapies that your doctor has prescribed.

Yoga For IBS addresses the emotional and physical components of IBS, providing a comprehensive approach to controlling the problem. People with IBS can feel better overall, have fewer symptoms, and experience less stress by combining certain Yoga for IBS relief, breathing exercises, and meditation techniques. Before beginning any new fitness regimen, including Yoga for IBS relief, always be sure to speak with your healthcare practitioner to make sure it is safe and suitable for your particular needs. When combined with a mindful approach and consistent practice, Yoga for IBS relief can be an effective tool for improving digestive health and leading a more balanced life.