With more and more people getting roped into the sedentary style of life, gastrointestinal anomalies have been one of the most reported problems in every other household. Additionally, the ongoing stress at home and work has even ushered people getting entrapped into the vicious cycle of emotional eating, gorging on unhealthy foods and sleeping at odd hours. All these irregularities in routine life have not only caused massive gastrointestinal disturbance but also extreme emotional disruption. One such gastrointestinal anomaly that occurs due to extreme stress and consuming unhealthy food is Irritable Bowel Syndrome.

What Is Irritable Bowel Syndrome?

Irritable Bowel Syndrome (IBS) is an inflammatory gastrointestinal disorder that usually causes prolonged abdominal pain, discomfort, nausea, flatulence, bloating, constipation and sometimes even diarrhoea. People suffering from this syndrome need no introduction as to how painful a sudden IBS flare can be. The continuous physical discomfort not only makes the person tired, irritable and stressed but also affects sleep and mental peace.  Basically, it negatively impacts the quality of life; both physically and psychologically.

Also Read: Irritable Bowel Syndrome: 5 Incredible Ayurvedic Herbs To Relieve IBS

The exact cause of IBS is still unknown, but some studies correlate it to irregular/unhealthy food habits, food allergies, lifestyle choices like smoking and drinking, hormonal imbalances, and intake of antibiotics, among others as potential triggers. In some cases, an IBS flare-up can also be a psychological trigger for anxiety, stress, or depression.

While there is no universal cure for IBS, incorporating certain lifestyle changes might help one manage this painful disorder. Apart from tweaking your diet, it is highly essential to ward off anxiety. And what better way to unwind yourself and rid the body and mind of stress, than through the time-tested, conventional practice of Yoga?

Also Read: Yoga For Indigestion: Proven Yogasanas To Relieve Dyspepsia In Winters

Yoga not only works on the physical body but also the psychological mind and brings equilibrium to the mind, body and soul. Practicing yoga helps stretch the muscles and massage the different organs throughout the body. This eventually helps in regularizing the physical functions of the body, restores the various organs to an optimum condition and alleviates stress, thus helping manage disorders like IBS.

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We bring you 5 basic yoga postures to relieve stress and remedy the associated conditions arising due to IBS.

5 Best Yogasanas To Remedy IBS

Pavanamuktasana (Wind-Relieving Pose)

Lie down flat on the ground. Fold your legs, bring them close to your chest and hold them with both arms. Raise your head gradually off the floor and try bringing your nose in between your knees. Stay in this stance for a few seconds or as long as you can while you inhale and exhale normally, and then slowly return to the initial lying position.

Benefits:

The wind-relieving pose is one of the best postures to remedy gastrointestinal aberrations. The gentle yet constant pressure on the tummy helps in eliminating trapped gases, thus stimulating digestion and reducing abdominal bloating. It also loosens the muscles in the abdomen, buttocks, and anus, and provides relief from constipation and IBS.

Ardha Matsyendrasana (Sitting Half Spinal Twist)

Sit straight with your legs stretched out and feet joined. Bend your right leg and position the heel of your right foot beside your left hip. Now, take the left leg over the right knee. Place your right hand on your left foot and your left arm behind you. Next, slowly turn the waist, shoulders, and neck to the left and look over the right-side shoulder. Be in this stance and continue breathing in and out normally. Now, slowly return to the seated posture and perform the pose on the other side.

Benefits:

The slight twisting of the upper side of the body works on the entire spinal column and acts as a superb detox for the entire body. By gradually massaging the internal organs i.e., the stomach, intestines and kidneys, this asana extensively helps to ameliorate stomach pain and remedy IBS. Additionally, it is also highly significant for fatigue, sciatica, backache and menstrual discomfort.

Adho Mukha Svanasana (Downward-Facing Dog Pose)

Start on all fours with your knees kept hip-width apart and your hands kept shoulder-width apart. Now, slowly upheave your hips off the floor while stretching out your elbows and knees. See that you create an inverted 'V’ with your body. Now, firmly press your hands on the ground and stretch your neck such that your ears brush your inner arms, and your gaze is towards your navel. Be in this posture for 20 seconds and then return to the original standing position.

Benefits:

The downward-facing dog pose is one of the most effective yogasanas for opening blocked channels throughout the body and relieving stress and anxiety. It also improves blood circulation to the brain, tones the abdominal muscles and organs and remedies digestive disorders.

Dhanurasana (Bow Pose):

Lie flat on your tummy and raise both the legs and torso backwards. Now, stretch out your arms backwards and grasp both feet with your hands, while keeping your head straight. Try to hold this pose for as long as can while breathing normally. Return to the starting lying position and repeat the asana 5-6 times.

Benefits:

The bow pose provides extensive relief from back problems, promotes digestion, and remedies constipation, stomach cramps and IBS. Additionally, it also relieves the body of stress and fatigue.

Bhujangasana (Cobra Pose):

Lie straight on your stomach. Place both your hands on either side of your shoulders, palms facing down. Now, put pressure on your palms, inhale and slowly lift your body from the torso while putting your tummy in and stretching your back muscles. Straighten out your arms and keep your shoulder blades firmly pressed against your back. Look straight above or in front and hold this posture for about 15-30 seconds and exhale as you return to the starting position.

The cobra pose is one of the best to help get rid of belly fat and remedy digestive disorders like IBS, constipation and flatulence. It also promotes mental calmness and gradually helps in reducing sudden food cravings.