Relieve Painful IBS Symptoms & Yoga-Inspired Stretches!!!

For the millions of people who suffer from irritable bowel syndrome (IBS), we want you to know we feel your pain. IBS — which affects more women than men, according to the International Foundation for Functional Gastrointestinal Disorders — can be debilitating and chronic. We understand if you feel hopeless at times. But we have good news for you.
We’ve tried these yoga-inspired stretches, specifically targeted to relieve symptoms of IBS, and have been amazed at the results.

We hope they help you as much as they have us.

1. Happy Baby


  • This joyful pose will make your tummy very happy.
  • Yoga International explains to get into the pose, begin by lying on your back, hugging your knees into your chest.
  • Let your knees drop wide apart, and reach the soles of your feet toward the ceiling.
  • Keep your legs bent, with your feet directly over your knees.
  • Hold on to the big toes or the sides of your feet.
  • Relax into the pose, dropping the shoulder blades to the ground. Breath 10 deep breathes.

2. Gate Pose


  • Stretch out your digestive track with gate pose.
  • Yoga International says to start this pose with kneeling.
  • Stretch your right leg out to the right, keeping the heel on the ground, foot flat and toes reaching to the floor.
  • Inhale and lift your left arm up. Exhale and lean your torso over the right leg. Rest your right hand on a block, the floor, or your shin.
  • Feel the breath in the left rib cage, waist, and belly.
  • Stay in this pose for 5 to 10 breaths, then repeat on the other side.
  • After practicing this posture on both sides, return to kneeling.
  • Place your hands on your side ribs, and feel the movement of the breath under your hands.
  • Inhale and exhale patiently and fully, letting your rib cage expand and contract.

3. Revolved Triangle


  • Gaiam recommends twists to improve digestion and relieve constipation.
  • Among their favorite is revolved triangle. Start in standing.
  • Step your left foot back three feet, placing the foot completely down on the floor, toes slightly turned out.
  • Take the left side of the torso down towards the floor, placing your left hand on a block and your right hand on your waist.
  • Pause and inhale. Upon exhaling, revolve the right side of your abdomen and chest up towards the ceiling.
  • The whole left side should be turned towards your right side.
  • Hold for 5- 10 breaths and repeat on the opposite side.

4. Deep Squat


  • If IBS stops you up, a deep squat can help compress the lower abdomen.
  • One of Prevention’s favorite poses to achieve this end is “Malasana,” or a deep squat.
  • To get into this pose, begin standing with feet hip-distance apart.
  • Slowly bend your knees, aiming to keep your back straight, chest open, and abdomen pulled in tight.
  • When you get into the deep squat, relax, but take care to maintain the strength and stretch of the pose.
  • You should feel relief soon.

5. Forward Fold


  • Just as in a deep squat, a forward fold can work wonders for compressing the abdomen and helping the bowels move more easily, explains Prevention.
  • When doing this pose, do not worry about getting your hands to touch the floor or keeping your knees straight.
  • Focus instead on keeping the back straight and head heavy.
  • Using a block to support your hands can help.

6. Legs Up The Wall


  • If you’re suffering from diarrhea, Prevention recommends this pose to restore the bowels to a natural calm state.
  • Lie on the floor with your feet facing the wall.
  • Bring your bottom close to the wall, using a pillow to support your backside for extra comfort.
  • Gently climb your legs up the wall so they’re resting comfortably.
  • You should not feel any strain. Rest for a minimum of 5 minutes.

7. Supported Child’s Pose


  • To aid digestion, use towels or a yoga bolster to support child’s pose.
  • Think of this pose as giving your body a loving hug.
  • Start on your hands and knees.
  • Sit back on your ankles and fold your torso over stacked towels.
  • Relax for at least five minutes, as directed by Prevention.

8. Prone Savasana


  • If you’ve taken a yoga class before, you’re likely familiar with the final resting pose savasana, prone savasana’s close cousin.
  • This pose requires you lie on your belly and relax.
  • Place a folded blanket under your ankles to increase comfort and breath calmly for at least five minutes.
  • Prevention recommends prone savasana to relieve IBS symptoms because it protects the vital organs and helps you relax deeply.