Yoga for IBS with Constipation

​It's common knowledge that exercise can help stave off or alleviate a variety of physical and emotional health conditions. While exercise is not a cure-all for IBS, it offers a vital assist with mitigating IBS triggers and symptoms.

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People diagnosed with constipation-predominant IBS (IBS-C) generally report the following chronic symptoms (among others):

• abdominal pain
• excessive straining to have a bowel movement
• infrequent stools
• hard, lumpy stools
• bloating and/or gas

Poor sleep habits, stress, and weak digestive muscles can individually and collectively contribute to IBS-C symptoms, but exercise, especially the right type of exercise in the right amount, can help improve each of these. 

Yoga in particular has been found to be very effective in managing the severity of IBS symptoms because the proper yoga poses can massage the digestive tract, increase blood flow to the digestive organs, tone the muscles of the digestive system, foster relaxation, and relieve stress.

Any yoga pose that involves twisting the torso, forward bending, inversions, or lying on the stomach will stimulate the abdominal muscles and digestive organs, thereby easing constipation. However, fourteen specific yoga poses have been found to be of particular benefit in treating IBS-C:

• Wind Removing Pose
• Seated Supine Twist
• Supine twist
• Plow Pose
• Crescent Twist
• Revolved Triangle Pose
• Twisted Chair Pose
• Locust Pose
• Bow Pose
• Sphinx Pose
• Cobra Pose
• Upward Facing Dog
• Puppy Dog Pose
• Seated Forward Bend

Before you begin an exercise program, check with your doctor or health-care practitioner to make sure it's appropriate for your age and health status. Start slowly and listen to your body. Don't overdo it, hydrate well, and enjoy!

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What are your favorite yoga postures to alleviate constipation or other IBS symptoms? Please post your thoughts in the comment section below.