How to Use Yoga to Fight IBS

Irritable Bowel Syndrome often results from stress and poor eating habits.

In some cases, it has been found that there was no evidence of physical damage to the stomach. Some suggest that IBS occurs when there is a disruption to the regular brain-stomach interaction. This disruption creates havoc and makes your digestive tract highly sensitive, leading to indigestion, stress, and anxiety. Because stress and IBS are interconnected, research has found that yoga helps to calm nerves and decrease stress levels. Yoga can work as a balm for your upset and stressed digestive system.

Parighasana The Gate Pose

1. Stretch your right leg out to the right from a tall kneeling position.
2. The heel is on the ground, the foot is flat, and the toes are on the floor.
3. Inhale and lift your left arm.
4. Exhale and lean torso over the right leg.
5. Rest a right hand on the shin or thigh.
6. Reach with your left arm and hand over your head to the right.
7. Feel the breath in the left rib cage, waist, and belly.
8. Soften forehead, eyes, mouth, and jaw.
9. Stay in the pose for 7-12 breaths.
10. Repeat on another side.
11. Return to kneeling.
12. Place hands on ribs and feel the breath.
13. Inhale and exhale slowly.
14. Allow a full rib cage expansion and contraction.

Pavanamuktasana (Wind Relieving Pose)

1. Lie down on your back.
2. Stretch legs forward.
3. Keep arms on either side of your body.
4. Bend your knees and bring them as close as you can to your chest.
5. Press thighs to the abdomen with clasped hands.
6. Life head and chest off of the floor.
7. Place the chin on the knees.
8. Rock up and down and sideways in a pose to massage your abdomen.
9. Hold for 7-10 seconds.
10. Return to the original position.

Ardha Matsyendrasana (Half-Seated Spinal Twist)

1. Sit down with legs stretched out in front.
2. Keep back straight and feet together.
3. Bend the right leg, and take it over the left hip.
4. Place heel of right foot beside left hip.
5. Place left hand on the right knee and take right hand behind to mid-back.
6. Twist waist, shoulders, and head towards the right.
7. Look over the right shoulder.
8. Hold for 10-12 breaths.
9. Return to starting position.
10. Do on the other side.