Irritable bowel syndrome, IBS, is an uncomfortable digestive system malady that affects nearly 20 percent of Americans. The National Digestive Diseases Information Clearinghouse notes that while there are no clear, defining causes for the disorder, stress is believed to be a major factor. Yoga has been practiced for millennia as a means to alleviate stress in the mind and body, and in a 2006 study, researchers from University of British Columbia found that adolescent IBS sufferers greatly reduced their physical and emotional symptoms after practicing yoga twice a day for two weeks.
Typical IBS Symptoms
IBS is a condition that affects the large intestine without causing permanent damage to the intestinal tissues. Symptoms generally include acute abdominal gassiness, bloating and cramping, and can cause diarrhea, constipation or alternating bouts of the two. In addition to the physical discomfort of these symptoms, many people also experience increased personal and social anxiety, which often exacerbates their pain and hinders normal everyday activities.
How Yoga Relieves IBS Symptoms
Yoga therapist Larry Payne, coauthor of "Yoga RX," states that yoga is "a natural, do-it-yourself prescription for good health and stress management." As such, the focused attention of breathing and the controlled movements of the yoga asanas help to stimulate the parasympathetic nervous system, which is responsible for calming the body's physiological functions.
Abdominal Compressing Asanas
"Yoga RX" coauthor Richard Usatine suggests practicing yoga asanas that mildly compress the abdomen, and just as easily stretch it to relieve intestinal discomfort and relieve abdominal gas. A simple example of this type of pose is coming into child's pose, where the shins are on the floor, knees bent so the upper legs are stacked over the lower legs and the torso folds forward so that the abdomen lies on the thighs. To counter the forward bend, the hips lift off the heels bringing the body into a kneeling position, while raising the arms over head to stretch the entire torso.
Abdominal Twisting Asanas
In addition to gentle forward folds and stretches, practicing abdominal twisting asanas also provide the internal organs with a "massage" that aids in moving intestinal gasses through the colon, as well as encouraging increased circulation and digestion. For those with healthy spines and non-acute IBS symptoms, seated and supine twists also strengthen the surrounding muscles of the torso.
Yogic Breathing
In addition to restorative asanas, focused breathing methods help reduce anxiety and stress, which are partially responsible for IBS. Dr. Timothy McCall, "Yoga Journal"'s medical editor, states, "Shallow, rapid breaths---the way many people breathe most of the time---can, from a yogic perspective, be both a cause and a result of stress." So slowing down the breath creates a better balance of carbon dioxide levels in the body which, in turn, promotes mental calmness.
Cautions
It is important to note that, while IBS is not a life-threatening condition, it is important to seek the advise of a health care professional if you have a sudden or lasting change in your bowel habits, as some of these changes may be attributed to more serious conditions.
References
- The National Digestive Diseases Information Clearinghouse; Irritable Bowel Syndrome
- "Pain Research & Management"; A randomized trial of yoga for adolescents with irritable bowel syndrome; L. Kuttner, PhD, C. Chambers, PhD, J. Hardial, BSc, D. Israel, MD, K. Jacobson, MBBCh & K. Evans, BSN; 2006
- MayoClinic.com; Irritable Bowel Syndrome; July 2009
