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Abdominal Cramps? Try this pose.

Abdominal Cramps? Try Yoga for Irritable Bowel Syndrome

Do you feel bloated or constipated after every meal? Do you suffer from bouts of Diarrhea now and then? There is a high chance you might be suffering from IBS (Irritable Bowel Syndrome). Don’t know what that is? It is a gastrointestinal disorder that impacts people from all ages and genders. The most common symptoms of IBS include bloating, abdominal cramps, and diarrhea. You should practice Yoga for Irritable Bowel Syndrome to keep the issue away.

Given below is complete information on what this is. You will also know how yoga for IBS is a good deal for your digestive system.

Yoga for Irritable Bowel Syndrome

As the name suggests, this includes many yoga asanas and exercises to keep IBS away. The yoga for Irritable Bowel Syndrome improves your mind-body connection. It helps you develop a healthy digestive system.

There are many stretching and twisting yoga exercises of the abdomen in yoga. Some of these include specific yoga practices like Abdominal lock, Agnisara, and Viparita Karani. All these are highly beneficial for treating IBS.

To see this yoga at work, you should practice the right yoga asanas.

4 Yoga for Irritable Bowel Syndrome Poses

Given below are 4 yoga asanas you can do to keep away IBS.

  1. Wind-Relieving Pose

You practice the Wind-Relieving pose by lying down on your back. In this yoga pose, you hug both knees by drawing them towards your chest. This yoga asana gives your abdominals a gentle squeeze and massages the intestines. In the long run, it improves your digestion and removes excess gas.

Steps to Practice

  • Lie down on your back.
  • Keep your arms by the body’s side.
  • Bend your knees. Draw them towards your chest. Press both thighs against your abdomen.
  • Wrap your arms around the shins. Lift your head and chest off the floor.
  • Bring your chin towards your knees.
  • Start rocking up and down or side-to-side in this position.
  1. Garland Pose

Garland pose is the most effective yoga for Irritable Bowel Syndrome asanas. You do this yoga pose in a deep squat position. You bend both knees over your ankles and keep both hips above the floor.

Remaining in this position compresses the abdomen. It prepares your body for easy removal of waste. This helps you relieve symptoms of IBS.

Steps to Practice

  • Stand on the yoga mat.
  • Keep both feet mat-width apart.
  • Bend your knees. Lower your hips towards the floor and into a deep squat.
  • Keep both heels on the mat. Make sure your knees are bent over the ankles.
  • Join both palms in the Prayer pose and in front of your chest.
  • Keep your upper arms pressed against the inside of your knees. Keep both hips open.
  1. Bow Pose

You lie down in the Prone position for the Bow pose. From that position you lift your legs, head, and chest off the floor. You have to balance the entire body using the core muscles. This yoga pose stretches your abdominal muscles. It improves their strength and helps you relieve constipation.

Steps to Practice

  • Lie down on your belly. Place your arms by the body’s side.
  • Bend your knees. Take both feet towards the hips.
  • Extend your arms backward. Grab both feet with your hands.
  • Inhale. Lift your head, chest, and shoulders off the floor.
  • Pull both legs towards your head. Keep the belly pressed against the floor.
  • Hold this pose for 3 deep breaths. Release.
  • Repeat the process 2 more times.
  1. Cobra Pose

You practice this yoga for Irritable Bowel Syndrome by lying down on your belly. This yoga asana stretches your abdominal and improves blood flow to the digestive system. It helps you get relief from constipation and releases intestinal gas.

Steps to Practice

  • Lie down in the Prone position. Keep your arms by the body’s side.
  • Extend your legs backwards.
  • Bend your elbows. Keep both palms on either side of the chest on the floor.
  • Inhale. Press both palms on the floor.
  • Squeeze both elbows together. Lift your chest, head, shoulders, and back off the floor.
  • Arch your back. Drop your head backward and open your chest fully.
  • Hold this pose for 5 deep breaths.
  • Release.

Daily practice of yoga for Irritable Bowel Syndrome helps you keep constipation and digestion-related issues away for good.


The yoga for Irritable Bowel Syndrome described above can help you keep IBS away for good. Join a certified yoga school to learn these yoga asanas from experienced yoga teachers.

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