An estimated 9-23 percent of the world’s population suffers from irritable bowel syndrome, or IBS, according to past estimates. It is a rampant gastrointestinal disease that affects people of all age groups. This is because some of the more important symptoms are abdominal pain, cramps, excessive gas, bloating and changes in bowel movements. thus hampering the quality of life of people with this disease. IBS is often triggered by hormonal imbalances. bad eating habits and constant stress But it affects everyone in different ways.
For some people, IBS can make them feel weak. while others show only mild or moderate symptoms. The exact cause of IBS is still unknown. Proper diagnosis can be extremely challenging. And treatment options fail to show clear results. IBS is not just a bowel/gastrointestinal disorder. Rather, it is a chronic mental condition in which the gastrointestinal tract is damaged due to the central nervous system being under stress for long periods of time. Yoga can thus help control the serious symptoms of IBS by helping to soothe the central nervous system.
Recently, Shinee Narang, a certified yoga teacher, She took to her social media to share how yoga can help manage irritable bowel syndrome. Read on to know how helpful yoga for IBS is.
Yoga poses for IBS
IBS changes your bowel habits and develops a vicious cycle.
• Stress and anxiety can disturb the central nervous system, which secretes stress hormones that affect our gut, causing diarrhea, constipation, gas or bloating.
• In addition, unhealthy eating habits can lead to gastrointestinal symptoms such as cramping, changes in bowel habits and bloating, and these can cause stress. and vice versa
• External factors such as work, relationships, and mental health can also trigger gastrointestinal symptoms.
Here are some yoga poses that can help calm the system!
1. Upward-Facing Dog
Upward facing dogs can help relieve depression, stress or anxiety.
How to do this pose?
1. Start by lying down on a mat and placing your hands under your elbows.
2. Squeeze your elbows and pull your shoulders back.
3. Press down on your feet and bend your chest up.
4. Straighten your arms and lift your thighs above the floor.
5. Exercise your legs, tense your buttocks, and squeeze your inner thighs. Pull your shoulder blades back and pull your shoulder blades together.
6. Raises above the crown of the head to elongate the neck and gaze forward.
2. Bow posture
The bow stance increases blood circulation. improve body posture and help deal with gastrointestinal and chest ailments.
How to do this pose?
1. Come to your stomach on the mat.
2. Extend your legs behind you and bring your forehead down and place your hands beside your hips.
3. Bend your knees and extend your hands to touch your ankles.
4. Squeeze your inner thighs together. Press yourself back by lifting your chin to lift yourself up with your arms straight. and use leg strength to press backwards Even more so to raise your knees off the floor.
Also Read: Winter Digestion: 5 Yoga Poses To Reset Your Gut Health
3. Camel posture
Camel pose reduces thigh fat, expands the abdomen and improves digestion and elimination.
How to perform the camel pose?
1. Begin by sitting in Vajrasana and standing on your knees with your legs spread apart.
2. Inhale and exhale by pushing your hips forward and slowly bringing your arms toward your ankles. then bend backwards
3. Release the posture. Inhale. Relax in child’s pose.
These poses stimulate the digestive organs and improve the digestive system. You can also take deep breathing, meditation, and yoga nidra to alleviate the symptoms.
