If you suffer from irritable bowel syndrome, or IBS, you are probably well-aware that stress can contribute to a flare-up. While stress does not cause IBS, it can aggravate your symptoms. Yoga might be an effective way for you to reduce your stress and manage your IBS symptoms.
The Facts
IBS is a common condition that affects the colon, or large intestine. The symptoms of IBS can interfere with your everyday life and include gas, abdominal pain or cramping, a bloated feeling and diarrhea or constipation. IBS is generally a chronic condition. At times, symptoms can flare up from certain triggers, and at other times, they can subside almost entirely. According to MayoClinic.com, as many as 1 in 5 American adults has signs and symptoms of IBS, although fewer than half seek treatment. Fortunately, IBS does not cause permanent damage to your colon.
How Yoga Helps
Practicing yoga can reduce anxiety and help you take control of your health, and yogic abdominal breathing can be beneficial for IBS sufferers. As opposed to shallow breathing, deep breathing promotes relaxation and prevents air from being trapped in the stomach.
Yoga Poses
In regards to IBS symptoms, Gary Kraftsow, founder of the American Viniyoga Institute and author of "Yoga for Transformation" says that "...certain yoga postures may be restorative no matter where on the spectrum your symptoms lie." During a flare-up, Kraftsow suggests focusing on soothing postures. He recommends forward bends and simple abdominal twists like Jathara Parivrtti, which is a revolved twist, and Apanasana, which is a knee-to-chest pose. Such poses may help relax a hyperactive bowel or stimulate a sluggish one. If you are constipated, you can promote digestion by working the abdomen specifically in Uttanasana, or standing forward bend.
Considerations
If you suspect you have IBS, see your doctor as soon as possible. It is important to rule out more serious bowel colon conditions such as ulcerative colitis, Crohn's disease and colon cancer. Your doctor can help you determine how to best manage your symptoms. Medications, dietary changes and alternative therapies may be helpful in treating your IBS, in addition to practicing yoga. Consult your doctor before beginning a yoga regimen and only practice yoga under the guidance of an experienced, certified yoga instructor.
