I have always known that yoga aids in alleviating IBS. And yoga done on a long-term basis can be very helpful in helping one to manage the IBS and keep it in check.
I first started practicing yoga about three years ago and noticed that doing the postures on a regular basis gave me some relief from the pain brought on by IBS. But you know how it is. You're on the go, and after a great yoga session, things are looking good and you're keen to get into your regular daily routine. You go about your work, and errands and you are careful with what you eat. Suddenly, especially after a meal, you find yourself burping and feel a bloating sensation in your tummy. You may even start to feel slightly nauseous.
Here are some selective yoga postures and simple exercises which can bring immediate relief from IBS :
The Cobra
If you can lie down, ease into the cobra position. You can find a picture of this pose on any yoga website. As you come up into the cobra pose, take a deep breath and hold for eight seconds. Then as you release the pose with your face down to the floor, release your breath slowly, taking eight counts. Do this for three sets.
Then sit or stand up and pat your tummy gently. You will find yourself burping quite a bit - don't be alarmed. Continue the patting until you feel that most of the gas has been released.
The 'Rag Doll'
Another exercise that provides almost instant relief is what I call the 'rag doll' pose. Stand upright with your hands by your side. Then as you take a deep breath, raise both hands high above you head. Now as you exhale, drop your head and hands to the ground, keeping your legs and knees as straight as possible. Ideally your hands should touch the ground, but if you can't do that, try and reach for the ground as best as you can. Allow your body to relax, like a 'rag doll'.
Now take a deep breath, and slowly move your body to the right hand side, twisting your waist and letting it turn as far to the right as possible. As you do this exhale and hold for eight counts. Remember to keep your knees facing the front and don't bend them. Now come back to centre and inhale as you do so. Hold your breathe for eight counts.
Repeat the exercise on the left side. Do three sets.
Then stand up and pat your tummy gently. You will find yourself burping quite a bit - don't be alarmed. Continue the patting until you feel that most of the gas has been released.
The two exercises are easy to do. The 'rag doll' is also convenient when you are at work as you can do it in the restroom. My advice is to do the exercises as soon as you feel yourself bloating or feel a gas attack coming on.
