Yoga and IBS

IBS or irritable Bowel Syndrome, is a long-standing illness consisting of frequent abdominal discomfort and bowel symptoms which cannot be explained by any other disease. Symptoms can be complex and conflicting and include one or a combination of constipation, diarrhea, abdominal cramps and pain, bloating, changes in bowel movement, and frustrated defecation. Less common symptoms can also include backache, headaches and depression.

Often, there is no specific cause and no single effective treatment for IBS. Some people who have had gastroenteritis may be left with IBS. A course of powerful antibiotics to treat other serious conditions can severely deplete the gut microbiome, resulting in IBS, while others develop post-traumatic IBS after a particular life change or event. Most people who have the condition, will suffer from a sensitive gut which can trigger their symptoms. In short, the condition and its cure is more like the name itself- IRRITABLE.

How yoga fits in? The smooth functioning of our digestive system depends on the parasympathetic branch of the nervous system which is associated with relaxation and restoration. Practice of asanas help in reducing cramps, bloating and constipation. Mindfulness can help reduce the stress factors thereby easing the process of digestion.

Asanas

1) Konasana

2. ) Kati Chakrasana

Start here and inhale deeply.

Exhale as you twist

3. ) Ardha Chandrasana

Inhale in the Center and exhale as you bend on the side. Inhaling come back in the center.

4. ) Uttanasana

Exhale completely as you bend forward.

5. ) Bhujangasana

Inhale as you come up.

6. ) Paschimottanasana into Halasana Rolls

Paschimottanasana

Halasana

Roll back and forth 5 times and hold in each posture for 10 breaths.

7. ) Marichyasana A

Inhale as you extend and bind your hands.

Exhale as you Bend forward on the front leg.

8. ) Supta Baddhakonasana

Stay in the reclined Cobbler’s pose for 10 minutes.

Pranayama

1. ) Equal Breathing

Most of us either hyperventilate or indulge in shallow breathing. Equal breathing (Inhaling and Exhaling for 4 counts each) twice a day, for a minute can do wonders to not just our body, but also to our mind.

2. ) Anulom Viloma The benefits of alternate nostril breathing have been long spoken about. It is considered as the best technique to handle stress, anxiety and other mental pressures.

3. ) Belly Breathing Belly Breathing is extremely useful for relaxing muscle spasm and increasing the supply of oxygen and nutrients to cells throughout the body.

Ayurveda and IBS

1. ) Mitahara (Moderate or Balanced Diet)

The great sage Gorakshanatha emphasized on the importance of eating pleasant or sweet (does not include refined sugar) food for keeping our digestive system in the best of health. For those struggling with IBS, must fill only one half of their stomach with food, One fourth with water and keep the balance one fourth empty.

2. ) Including Curd in your diet An excellent source of Probiotic, Curd restores and improves the gut flora. Consuming curd regularly in your diet soothes your digestive system.

3. ) Fruits Fiber Rich fruits such as, Raspberries, Apples, Bananas, Oranges and Strawberry are a great source of bulk which helps relieve constipation.

4.) Sleep Getting adequate sleep is quintessential to the healing process. Good quality sleep also reduces stress considerably. If you suffer from insomnia or have any sleep disorder click here to read my blog on Sleep.

5.) Eating slowly Chewing Slowly aids digestion by allowing enzymes in your saliva to mix with food before it gets into your stomach. Eating quickly may be a deep samskara, which requires your repeated mindful attention before it changes..