Irritable bowel syndrome is an intestinal problem. Due to which the sufferer has to face the problem of abdominal pain and cramps, bloating, gas, constipation, and diarrhea. However, irritable bowel syndrome is not a single disease, but rather a group of symptoms that occur together. In such a situation, yoga can be a safe way to relieve the symptoms of IBS. Along with yoga for IBS, it is also important to pay attention to a balanced diet.
The most common causes of irritable bowel syndrome are anxiety, depression, headaches, fatigue, and stress. At the same time, yoga can help in the treatment of irritable bowel syndrome by removing all these causes. Yoga practice may scientifically be proven to help treat irritable bowel syndrome, although it should not be considered a cure for IBS. (study)
Here are describing 5 Yoga asanas for Irritable Bowel Syndrome.
5 Effective Poses of Yoga For IBS Symptom Relief
The benefits of various yoga asanas for the problem of IBS and the process of doing them are being told. Here let us make it clear that yoga can be beneficial to relieve IBS symptoms only when yoga is practiced regularly.
Downward-Facing Dog (Adho Mukha Savasana)
How to do:
Lie down on your stomach. Keep the legs straight and keep your hands on the level of the chest. Keep the palms facing the ground. Now raise the chest upwards by applying pressure on the palms. During this, keep body weight on the knees. Now straighten the knees and keep the feet on the ground. Keep the space between the feet and between the fingers of the hands. In this position, your head will be towards the ground and your hips will be raised towards the wall while The weight of the body will be on the hands and feet.
Stay in this posture for some time. Keep taking long and deep breaths and then come to Balasana position. Do this asana for 5-6 minutes.
Child Pose (Balasana)
Balasana is called the resting pose as it provides relief to the body and helps in relieving fatigue. Regular practice of this improves blood flow throughout the body. Along with this, massaging and toning the abdominal organs also helps in increasing digestion.
If you are suffering from diarrhea, then you should avoid doing Balasan.
How to do:
Sit in Vajrasana. Slowly bend forward in such a way that your forehead touches the ground. Keep the hands on either side of the body and make sure that your palms keep touching the body. Slowly press your chest towards the thighs.
Half Spinal Twist Pose (Ardha Matsyendrasana)
Ardha matsyendrasana can also help in reducing the symptoms of IBS. In fact, Ardha Matsyendrasana yoga can work to promote the process of digestion, which can help improve digestive health. For this reason, it has also been considered directly helpful in the problem of IBS.
How to do:
First of all, sit in Dandasana posture. Now bend the right leg from the knee and take it over the left leg and place it next to the knee of the left leg. Now bend the left leg and fold it with the left heel near the right buttock. Twist your waist, neck, and shoulders towards the right as much as possible. Place the right-hand palm against the floor just behind your right buttock.
Cobra Pose (Bhujangasana)
The stomach remains correct by the practice of Bhujangasana. It helps in stretching the abdominal muscles and stimulates the abdominal organs to function optimally. The practice of this asana stimulates the gastrointestinal fluid, which keeps the gut healthy.
How to do:
Lie down on your stomach. Keep your legs straight and open and place the palms near the chest in line with the shoulders. Taking a deep breath, lift your upper body upwards. Your elbows should be in a straight line with the body during this time. Stretch the legs in such a way that you do not feel the stretch. Raise the head as high as possible.
Wind-Relieving Pose (Pavanmuktasana)
Relief in the symptoms of IBS can be found through Pavanmuktasana yoga. As we told you above that stress is also a common reason for the symptoms of IBS. At the same time, doing Pawanmuktasana can help in removing the problem of stress. Also, it can prove to be directly effective in the IBS by improving the process of excretion.
How to do:
First of all, Lie on your back on a yoga mat. Your hands should be adjacent to the body. Now bend both the legs at the knees. Now try to touch both your knees to the chest. Grab the knees tightly with both hands. While raising the head towards the knees, try to touch the nose with the knee. Stay in this position for 30 seconds.
Yoga For IBS should not be considered a cure in itself, it will try to manage some of the symptoms of IBS. Some yoga postures are helpful in releasing gas and bloating and digesting food. Along with this, yoga also relieves stress and helps to keep active. All these problems are seen with IBS.
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