Relieve yourself from Irritable Bowel Syndrome with yoga

The Irritable Bowel Syndrome (IBS) is a physical disorder that causes abdominal pain, discomfort, nausea, flatulence and bloating. If you are suffering from this gastrointestinal tract disorder, abnormal erratic bowel movements are common. So, you are likely to experience both constipation and diarrhea.

The nagging physical discomfort can make you tired, irritable and stressed. You can lose sleep too. Basically, it mars the quality of your life – physically and psychologically. IBS can occur at any age. But it has been found to occur more often in women than men. Here’s a quick look at what causes IBS and how you can overcome it.

Causes of Irritable Bowel Syndrome

Simply put, IBS is the result of communication disruption between the brain and digestive system. This makes the digestive system hypersensitive since it does not have a definite cause. However, it is believed that hormonal imbalances, antibiotics, irregular/unhealthy food habits, food allergies, lifestyle choices like smoking and drinking among others act as triggers. It can also be a psychological trigger for stress, anxiety or depression.

So, what should you do to get relief from this debilitating syndrome?

Irritable Bowel Syndrome cure

Unfortunately, there is no single universal cure for IBS. However, it will help to carefully observe and accordingly change your diet along with eating habits. It is just as important to keep stress at bay. You can also achieve relief through the natural and time-tested practice of yoga.

How yoga help IBS patients

Yoga is an ancient technique that works on the physical as well as psychological level. Yoga unites the body, mind, and spirit. It focuses on mental and physical discipline that brings about a transformation leading to good health. Since IBS involves body-mind imbalance, practicing yoga definitely helps.

Yoga asanas massage different organs and strengthen them. This, in turn, helps regularize body’s physical functions and reduce effects of the disorder.

  • Yoga asanas improve blood circulation and help aid digestion

  • Yoga also helps alleviate emotional stress with its relaxation techniques

  • Yoga gives you an edge as it increases your awareness, thus helping you consciously avoid unhealthy practices that can lead to IBS

  • Regular practice of yoga helps in managing stress, anxiety, depression and other psychological disorders associated with IBS

Yoga asanas for Irritable Bowel Syndrome

  • Massages and tones the abdomen

  • Improves digestion

  • Relaxes the mind and helps in overcoming emotional stress

Yoga for ibs
  • Massages the intestine and other abdominal organs

  • Helps in digestion and release of excess gas from the body

irritable bowel syndrome cure
  • Tones the abdominal muscles, improving digestion

  • Improves blood circulation to the brain

  • Calms the mind and energizes the body

irritable bowel syndrome yoga asanas
  • Relieves constipation and indigestion

  • Balances the secretions of adrenal glands, which ensures better metabolism, increased immunity, regulation of blood pressure and adaption to physical/emotional stress

yoga poses for ibs
  • Tones the abdomen by stretching it

  • Improves blood circulation

  • Alleviates stress and fatigue

yoga for irritable bowel syndrome
  • Strengthens the abdominal muscles and improves digestion

  • Relieves the body of stress and fatigue

Irritable Bowel Syndrome diet recommendation

Diet is a major factor when you are suffering from IBS. Though there isn’t a universal remedy, you can consider implementing some of the following suggestions:

  • Increase fiber supplements from cereals, fruits, and vegetables in your diet. These act as laxatives, aiding in relaxing IBS related constipation. Avoid insoluble fibers like the skin of fruits and vegetables

  • Eat low-fat food that can be easily broken down by the system. Opt for baked instead of fried food

  • Drink lots of water

  • Avoid packaged, processed and refined food like caffeine, sodas and energy drinks

  • Dairy products with lactose can also be troublesome. The fat and lactose present in them are not easily digestible by people with IBS

  • Sweet or spicy items should be consumed in moderation. Eat regular small meals at fixed short intervals

  • Walk for about 30 minutes every day

  • Ensure you get enough sleep and rest. Avoid staying up late at night

  • Develop a positive attitude towards life with awareness

You can read more on what diet suits your body type or turn to Ayurveda and customize your daily diet with tips from an Ayurveda doctor.

Precautions for IBS patients

  • Abdominal pain can restrict your ability to stretch into some poses. So, respect your body’s limits

  • Regular practice helps and your body will learn to adapt to the stretches and bends in due time

  • Be patient as yoga’s results will not materialize overnight

  • Keep practicing and the yoga asanas will eventually help lessen the pain and regularize your bowel movements.

Yoga practice helps develop the body and mind bringing a lot of health benefits; yet, it is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In the case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher. Find a Sri Sri Yoga course at The Art of Living center near you. Do you need information on courses or do you wish to share feedback? Write to us at