YOGA HELPS IBS
YOGA HELPS IBS
Stress is one of the most common triggers of Irritable Bowel Syndrome (IBS). In addition to stress, you may have anxiety about “gut feelings” when you feel the onset of an episode. When your stomach is not feeling well and you are in the throes of your IBS, the last thing you want to do is go to a workout class at a gym/studio. Research shows that, in addition to making careful dietary choices and optimizing the mind-gut connection, an incredibly effective tool for managing IBS is yoga.
If you feel uncomfortable about a visit to a local yoga studio, Gentle Yoga can be practiced in your own home using home videos or just simply a few helpful poses. Since yoga is a practice that focuses on deep breathing, de-stressing and restoring balance in the entire body, it can be beneficial for the following reasons:
1) Yoga is proven to help lower anxiety and stress levels.
2) Yoga can help you tolerate the uncomfortable sensations of IBS. Yoga can allow you to be more aware and mindful of your body and your symptoms.
3) Yoga can relieve IBS symptoms (like gas and bloating) by reducing stress and teaching you how to listen to your body. Certain yoga poses can also help alleviate IBS symptoms altogether.
As you practice yoga, try to keep the belly elongated and soft during practice, and try to tune into your rhythms of digestion. Below are some of the poses you can try at home. Be sure to go into the poses gently, listen to your body, and back off if they are not comfortable. Focus on breathing a full inhalation and exhalation, hold each pose for 3-5 seconds; then alternate sides and follow the same routine.
1) Gate Pose (Paraghasana)
2) Half –seated Spinal Twist (Ardha Matsyendrasana)
3) Supported Bridge pose (Setu Bandhasana)
4) Happy Baby pose (Anada Balasana)
Local Yoga Studios (when you feel comfortable for a class):
Black Cat yoga – Libertyville & Highland Park (formerly known as 2Hot Yoga)
Blue Sun yoga – Lake Bluff
CorePower Yoga – Glenview & Winnetka
Evolution Yoga – Glenview
Forever Om yoga – Lake Forest & Vernon Hills
Northshore Yoga- Bannockburn
Reach Yoga – Highland Park
Sanctuary Yoga – Highwood
Shri yoga – Highland Park
Yogaview – Wilmette
At Comprehensive Gastrointestinal Health, we have a multidisciplinary team that can help improve your IBS symptoms. Our physical therapist and fitness consultant, Shayne Welch can help you create a plan that fits your needs. Our registered dietitian, Claire Allen can help you figure out if changes in your diet can improve symptoms. Jed Foster, our behavioral coach and counselor, can help optimize the mind-gut connection. Dr. Troy and nurse practitioner, Liz Moon, can help guide you through evaluation and the individualized treatment plan. Give us a call at 224.407.4400 to schedule a consultation.