3 Yoga Postures to Help Relieve IBS
Gentle twists, forward folds, and side stretches help expand and release the abdomen which can assist in relieving and eliminating the symptoms of IBS including diarrhea, bloating, gas, constipation, abdominal pain, bloating, and nausea. In addition, these postures help balance and calm the nervous system reducing negative effects of stress which is known to be the leading cause of many digestive disorders such as IBS.
Simple 10-Minute Daily Routine
Head to Knee Pose
Sit on the floor with your legs extended in front of you and your spine straight. You can sit on the edge of a folded blanket or cushion to help release your hips and thighs. Bend your right knee and place the sole of your foot into the inner thigh of your left leg. Place your hands on the floor, breath in, and extend your spine. As you exhale, guide your torso to gently twist towards the left leg. Inhale and extend your spine again. With your exhale, hinge from your hips and fold forward. Extend your arms to reach for any part of your left leg. Take 10-15 breaths in the forward fold. With your inhale, gently guide yourself out of the forward fold, twist, and extend your right leg out. Switch legs.
Lie down on your back with both legs extended on the floor. Bend your knees and place your feet on the mat. Lift your hips and move them to the left by a few inches. As you exhale, bend your knees and draw them into your chest. Relax your arms by your side with your chest open. With your next exhale, twist and release your legs to the right side of your body. Ensure that your legs rest relaxed. If there is space between your legs, you can place a blanket or pillow between your legs. Stay in the pose for 10-20 breaths. Then return to lying on your back with a neutral spine. Repeat on your left side (moving your hips to the right before you twist).
Knee to Chest Pose
Lie on your back. Bend both knees and place your feet on the floor. As you exhale, draw your right knee into the chest and reach for your knee with your hands. If it feels comfortable, you can extend the left leg on the floor. Keep your muscles active and take 10-15 breaths. Switch sides when you are ready.
You can finish your practice or add deep relaxation for stress release.