Yoga for irritable bowel syndrome

By doing Adho mukha svanasana, the body gets energy. Along with this, the spinal cord is strong and the abdominal muscles are toned. Just keep in mind that if someone has a diarrhea problem due to IBS, then he should not do this yoga. Let us know how to do this Yogasana -

• Spread the yoga mat and get into Marjari Asana. In this posture, you are on your knees and the palms are on the ground facing forward and are straight.
• Now putting weight on the hands, take both legs back one by one and straighten the knees. At the same time, raise the hips towards the ceiling.
• In this position, the heels will be raised and the entire weight of the body will be on the hands on the toes.
• Now you will feel the stretch on the legs, hands, chest, and shoulders.
• In this state, try to look towards your navel and keep breathing at a normal pace.
• Stay in this state for some time and then slowly come back to a normal state.

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By doing Bhujangasana, the abdominal muscles are toned. Along with this, it helps in removing stress and fatigue and improves blood flow -

• Lie on the yoga mat on your stomach and keep both hands near your face.
• Now while breathing, lift the head and chest up and slowly lift the body to the navel.
• Keep the hands straight in this posture, the elbows should not be bent.
• After this, move the head backward and try to look upwards.
• Stay like this for some time and keep breathing at a normal pace.
• Now come down while exhaling and relax.

(Read More - Ayurvedic remedies for IBS)

Performing Dhanurasana removes fatigue, gives relief from anxiety, and helps in curing constipation. Also, by doing this, the intestines of the stomach become active. Come, let's know how to do it -

• Take the yoga mat on your stomach.
• Bending both the legs from the knees, touch the ankles with the hips.
• Now take the hands behind and hold the ankles.
• Then try to raise the chest to your thighs as much as possible.
• Stay in this state for some time and keep breathing at a normal pace.
• Then gradually come back to a normal state.

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If there is a problem of gas in the stomach due to IBS, then doing Pawanmuktasana can be beneficial. By doing this, the digestive system improves and the problems of indigestion, flatulence, bloating, and constipation are removed. Below is the step-by-step description of this Yogasana -

• Lie down on the back of the yoga mat.
• Now while breathing, bend the right leg and touch the knee to the chest.
• Then hold the knee by intertwining the fingers of both hands.
• After this, while exhaling, lift the head and try to touch the nose with the knee.
• Stay like this for some time and keep breathing at a normal pace.
• Now slowly come back to the normal position and repeat the same process with the left leg.
• After this, do this with both legs simultaneously.

(Read More - Homeopathic Remedies for IBS)

Ardha Matsyendrasana is called the best twisting pose. This makes the digestive system work better. Also, this Yogasan helps in stimulating the liver and kidneys -

• Spread the yoga mat and sit in the posture of Dandasana and keep your palms on the ground. Also, keep the spine straight.
• Now keeping the left leg on the ground, while bending the left leg, take it from the top of the right knee.
• After this, bend the right leg and keep it under the left hip.
• Now go over the left leg with the right hand and hold the big toe of the left leg.
• Then while breathing, turn the torso as far as possible to the left and bend the neck and look at the left shoulder.
• At the same time, keep the left hand on the ground and keep breathing normally.
• Stay in this posture for some time and then do all the steps in reverse order.

(Read More - How to get rid of constipation)