Irritable bowel syndrome, or IBS, is a condition that affects nearly 20 percent of adults in America, according to the National Digestive Diseases Information Clearinghouse. Marked by bouts of cramps, bloating, and diarrhea or constipation, sufferers of IBS are often experiencing varying levels of discomfort. While there is no cure for IBS, there are several ways to manage this syndrome and lessen its impact on daily functioning. Yoga is a technique that may help IBS sufferers find some relief.
Stress and Bowel Functioning
Stress often worsens the symptoms of irritable bowel syndrome. Stress can cause the muscles in the large intestine to contract, which would further irritate the digestive system of someone already experiencing symptoms of IBS. Because of this connection between stress and bowel functioning, it is important for people with IBS to manage stress effectively. This can be particularly difficult, though, as being uncomfortable is a stressful experiencing in and of itself.
Why Yoga?
Practicing yoga can be particularly helpful to those suffering from IBS because it can be effective in combating stress. By learning techniques associated with yoga such as deep breathing and meditation, you can reduce the impact stress has on an IBS flare-up even when experiencing uncomfortable symptoms. Additionally, there are several yoga poses that may aid in reducing discomfort caused by bloating, or ease the passage of stools if you are experiencing constipation.
Deep Breathing
Dr. Bruce Naliboff, a pain specialist at the UCLA Center for Integrative Medicine, feels that the deep breathing techniques taught in yoga could be particularly beneficial to those with IBS. By taking control of your breathing in a stressful situation like experiencing pain, you can reduce the impact the stress has on the rest of your body. Making a practice of taking deep and measured breaths also reduces the amount of air you swallow while eating, therefore reducing gassiness.
Yoga Poses
There are several different yoga poses that can help alleviate IBS symptoms such as gas, bloating or constipation. Gary Kraftsow, the founder of the American Viniyoga Institute, suggests the Uttanasana and Apanasana poses, among others. The Uttanasana pose involves bending at the waist from a standing position while keeping your legs straight and heels on the floor. This will compress your abdominal area and helps in passing gas or relieving constipation. To perform the Apanasana pose, lie on your back, bend your legs and bring them toward your chest. This pose has similar benefits to the Uttanasana pose.
