How to use Yoga to fight IBS

Stress and bad eating habits are common causes for the occurrence of irritable bowel syndrome.  

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 track 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. From a tall kneeling position, stretch your right leg out to the right.
  2. The heel is on the ground, the foot is flat and toes are on the floor.
  3. Inhale and lift up your left arm.
  4. Exhale and lean torso over right leg.
  5. Rest right hand on shin or thigh.
  6. Reach with left arm and hand over your head to the right.
  7. Feel breath in left rib cage, waist and belly.
  8. Soften forehead, eyes, mouth and jaw.
  9. Stay in pose for 7-12 breaths.
  10. Repeat on other side.
  11. Return to kneeling.
  12. Place hands on ribs and feel 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 knees and bring them as close as you can to your chest.
  5. Press thighs to abdomen with clasped hands.
  6. Life head and chest off of floor.
  7. Place chin on knees.
  8. Rock up and down and sideways in pose to massage your abdomen.
  9. Hold for 7-10 seconds.
  10. Return to 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 right leg, take it over left hip.
  4. Place heel of right foot beside left hip.
  5. Place left hand on right knee and take right hand behind to mid-back.
  6. Twist waist, shoulders and head towards right.
  7. Look over right shoulder.
  8. Hold for 10-12 breaths.
  9. Return to starting position.
  10. Do on other side.

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