5 yoga poses for irritable bowel syndrome (IBS)

This is an automatically translated article.

Posted by Master, Doctor Mai Vien Phuong - Department of Examination & Internal Medicine - Vinmec Central Park International General Hospital

When your stomach feels unsettled during the fever of IBS, going to an exercise class might be the last thing on your mind. But you might be surprised to learn that gentle exercises like yoga are actually helpful for IBS symptoms.

Yoga is a good choice if you are living with IBS as it can help reduce your stress levels. It's also not an aerobics exercise, so you won't have to jump around and hurt your gut. In addition, certain postures may help relieve certain symptoms of IBS such as bloating and gas.
Note: Before performing the procedure below, read the instructions. If you are experiencing diarrhea, certain positions may worsen your symptoms.

1. Face-down pose

Face-down pose can be a great start to any yoga practice as it energizes the body. If you have IBS, the benefits of facing down include lengthening your spine and toning your abs.
Note: If you are currently experiencing diarrhea as part of your IBS symptoms, skip this pose.
Muscles worked: hamstrings, glutes, deltoids, triceps, quads
Start with your feet, wrists under shoulders and knees below hips. Keep your feet flat (toes are not bent).
Walk your hands a few inches in front of your shoulders and curl your toes downwards.
As you inhale, press into your hands and straighten your legs, leading by the tailbone; It should be the highest point of your body and lead you to form a triangle with your body and floor.
Extend your upper back while keeping your arms straight and firmly in the shoulder sockets.
Pull the front of your rib cage in as you press down on all 10 fingers and extend your heels toward the floor. (Your feet may not be flat on the floor, and that's okay; just press on them as if you were trying to get them flat.) Step off if your legs feel tight.
Breathe deeply and evenly 5 times as you hold this pose.

2. Cobra

Cobra tones the abdomen, helps relieve stress and fatigue, improves blood circulation and stimulates the organs in your abdomen.
Active muscles: hamstrings, glutes, deltoids, triceps, anterior muscles
From face down, you can gently lower your knees to the ground, then extend your body so you're lying face down on the floor. Place your face aside, on one cheek.
Press your hands into the floor below your shoulders and hug your elbows in, keeping them close to your sides. Press the tops of your thighs, feet, and pelvis firmly into the floor.
As you inhale, press your hands into the floor and slowly straighten your arms, but only as far as you can while maintaining your pelvis and legs pressed to the floor. You don't necessarily want straight arms.
This is a back bend, so you want to stay in this position for 5 slow, even breaths as you work your glutes and tone your upper back shoulder blades.
As you exhale, slowly release your belly, then your ribs, and return your head back to the ground by lowering yourself in a controlled manner.
Place your face on the opposite cheek as before. Take a few deep breaths before repeating the pose for another 3 to 5 breaths.

3. Bowing posture

Bow pose is another backbend, but this one is a little deeper. It helps relieve fatigue, anxiety, as well as constipation. You may not want to hold this pose for long if it makes your bowels feel overactive while you're in it.
Active muscles: glutes, hamstrings, quads, pectorals
Lie face down on the floor, place your hands along your body, palms down.
Exhale and bend your knees, bringing your heels up to your buttocks and reaching back to grab your ankles.
As you inhale, lift your heels off your glutes as you lift your thighs off the floor.
This movement will press your belly into the floor and pull your head and upper body off the floor.
Hold for 3 deep and calm breaths before slowly releasing as you exhale to fully lie down.
Repeat 2 more times.

4. Posture against the wind

That's right, the air release (or blowout) pose is known for releasing gas in your gut. This means that, if you are feeling particularly uncomfortable and bloated, you may want to do this pose right away. And you may want to do it on your own, depending on how comfortable you are to blow off air in front of other people!
However, it's worth it and not just for comfort. This gas release improves the quality and efficiency of your digestive system. It can help relieve indigestion, gas, bloating, and constipation.
Active muscles: hamstrings, glutes, deltoids, triceps, anterior muscles
Lie on your back, extend arms and legs.
As you exhale, pull both your knees to your chest and clasp your hands together and give a light hug.
Keeping the right leg still, drop the left back to the ground and stretch.
Hold this pose as you breathe slowly and deeply. Remember to keep your legs on the side of your torso, running along your upper body, rather than letting your knees slide across your body at an angle.
Bend your left knee to your chest and hug both knees again before switching sides and releasing your right foot along the ground.
Once you've held the position with your left leg bent, pull both legs back in and hug them before releasing them both down.

5. Half Lord of the Fishes . Pose

Half Lord of the Fishes is a great twist. Twist is known to help detoxify and improve digestive function. This twist helps to stimulate the liver and kidneys in particular.
Note: When you have diarrhea, you should be very gentle if you have diarrhea. It's not necessary to skip it entirely, but you may not want to go into a twist if things are going awry.
From the previous position, press back on all fours and then make your way to the seat, legs outstretched in front of you.
Bend the knee with the foot still on the floor and slide the right foot under the left foot until the right foot is level with the left hip. The outside of your right leg will be on the floor.
Step your left foot to the outside of your right thigh.
Inhale and feel your spine lengthen as you sit up straight. Raise your right hand to the sky and place your left hand behind your tailbone, on the ground.
As you exhale, immobilize your tailbone and twist, lifting your right elbow to the outside of your left knee or simply holding your left knee as you twist.
Inhale and exhale slowly and deeply 3 to 5 times while here, stretching through your spine as you inhale and twisting deeper as you exhale.
When you release this side, do it slowly and with control. Switch sides.

Conclusion
Many people living with IBS find that staying active and reducing their stress levels can help reduce their symptoms. Fortunately, yoga does both.
As always, consult your doctor before starting a workout regimen if you are new to yoga.
Gretchen started her yoga journey after she realized she enjoyed working as an editor and writer who sat at her computer all day, but she didn't love what it was doing for her health or general well-being hers. Six months after completing 200 hours of RYT in 2013, she underwent hip surgery, which suddenly brought her a whole new perspective on movement, pain relief and yoga, while also providing her with a way teaching method.
Currently, Vinmec International General Hospital is a prestigious address trusted by many patients in performing diagnostic techniques for digestive diseases, irritable bowel syndrome, chronic diarrhea, diseases. Crohn's disease, ectopic gastric mucosa in the esophagus, reflux esophagitis...
Vinmec Hospital with modern facilities and equipment and a team of experienced specialists, always dedicated to the examination For treatment, customers can rest assured with gastroscopy and esophagoscopy services at Vinmec International General Hospital.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

References
Facts about IBS. (2016, November 24) aboutibs.org/what-is-ibs/facts-about-ibs-2.html