About 9-23% of the world’s population suffers from irritable bowel syndrome or IBS, according to previous estimates. It is an endemic gastrointestinal disorder that affects people of all age groups. Since some of its main symptoms include abdominal pain, cramping, excessive gas, bloating, and change in bowel movements, it affects the quality of life of sufferers. IBS is usually triggered by hormonal imbalance, poor eating habits, and persistent stress, but it affects everyone in different ways.
For some, IBS can make them weak, while others only have mild or moderate symptoms. The exact cause of IBS is still unknown. Therefore, correct diagnosis can be extremely difficult, and treatment options do not yield obvious results. IBS is not just a disorder of the gut/gastrointestinal tract, it is actually a chronic psychological condition in which the gastrointestinal tract is compromised because the central nervous system is under stress. During a very long time. Since IBS is linked to the brain, yoga can help reduce severe IBS symptoms by helping to calm the central nervous system.
Recently, Shynee Narang, a certified yoga instructor, took to her social media to share how yoga can help with irritable bowel syndrome. Read on to find out how yoga for IBS can be helpful.
Yoga Poses for IBS
IBS causes changes in your bowel habits and turns into a vicious cycle.
• Stress and anxiety can disrupt the central nervous system which releases stress hormones that affect our intestines and cause diarrhoea, constipation, flatulence or bloating.
• In addition, unhealthy eating habits can lead to gastrointestinal symptoms such as painful cramps, changes in bowel habits and flatulence, and these symptoms cause stress, and vice versa.
• External factors such as work, relationships and mental health can also trigger gastrointestinal symptoms.
Here are some yoga poses/stretches that can help calm the aggravated system!
1. Upward Facing Dog
The Upward Facing Dog helps relieve symptoms of depression, stress, or anxiety.
How to do this pose?
1. Start by lying flat on the mat and bring your hands under your elbows.
2. Squeeze elbows together and pull shoulders back.
3. Press the tops of your feet and curl your chest up.
4. Straighten your arms and lift your thighs above the floor.
5. Activate the legs, engage the glutes and squeeze the inner thighs. Pull the shoulders back and bring the shoulder blades together
6. Raise the top of your head to lengthen the neck and bring your gaze forward.
2. Bow Pose
Bow pose helps improve blood circulation, improves body posture, and helps manage digestive and chest conditions.
How to do this pose?
1. Come face down on the mat.
2. Extend your legs behind you and bring your forehead down and your hands beside your hips.
3. Bend your knees and reach back to grab your ankles
4. Squeeze your inner thighs. Press back by lifting your chin to lift yourself allowing the arms to straighten, and use the power of your legs to press back, even more, to lift your knees off the ground.
Also read: Digestion in Winter: 5 Yoga Poses to Reset Your Gut Health
3. Camel pose
The camel pose helps reduce fat on the thighs, expands the abdominal region, and helps improve digestion and elimination.
How to do camel pose?
1. Begin by sitting in vajraasna and stand on your knees with your legs apart.
2. Inhale, then exhale as you thrust your hips forward and slowly bring your arms back to your ankles, and arch your back.
3. To release the pose, inhale and relax into Child’s Pose.
These poses stimulate the digestive organs and improve the digestive system. Apart from this, one can also practice deep breathing, Anulom Vilom, meditation and Yoga Nidra to relieve the symptoms.
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