Alleviate bloating discomfort and enhance mobility with this five-step yoga regimen
In a bid to find relief from Irritable Bowel Syndrome (IBS), many have turned to yoga, a practice that has been found to have long-lasting benefits on the condition. A 2015 study published in the World Journal of Gastroenterology and another in the European Journal of Integrative Medicine have both concluded that yoga can significantly improve IBS symptoms.
The practice of yoga, which includes exercises like the cat cow pose and the reclined eagle side twist, helps transition the body from the fight or flight mode to the rest and digest mode, promoting better digestive health.
Let's delve into a five-move yoga routine, shared by yoga instructor and nutritionist Simone Venner, that could provide relief for IBS sufferers:
- Child's Pose: Start in the Child's pose by sitting on your feet, folding forward, and gently massaging the abdomen. This pose helps to calm the mind and prepare the body for the yoga routine.
- Cat Cow Pose: This sequence of movements involves alternating between arching and rounding the spine. Inhale and arch your spine, look up, drop your shoulders away from the ears, and lower your belly. Exhale, round your spine, push the floor away, and tuck your chin to your chest. Repeat this for 5-10 rounds, syncing movement with breath.
- Lung Twist with Prayer Arms: The details of this pose are not provided in the text, but it likely involves twisting the torso while keeping the legs in a lunge position and bringing the prayer hands together.
- Reclined Eagle Side Twist: Lie on your back and bring your right knee to your left, twisting your body for a deeper massage. This pose helps to target the muscles in the hips and lower back, areas often affected by IBS.
- Deep Breathing: Deep breathing exercises, a fundamental part of yoga, have been shown to reduce stress and IBS symptoms. To practice deep breathing, inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth.
Regularly incorporating these yoga exercises into one's life may help reduce IBS symptoms. Additionally, a food diary or the FODMAP diet may help manage bloat and bad digestion. For those looking for new cushioning to support their yoga practice, there is a round-up of the best yoga mats available.
Remember, while yoga can provide relief, it's always best to consult with a healthcare professional before starting any new exercise regimen. Happy yoga-ing!
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