The Best Yoga Poses for IBS Relief

Are youstruggling with the painful symptoms of Irritable Bowel Syndrome (IBS)? You can ease your IBS distress with simple yoga postures. Learn the best poses for IBS relief and take charge of your health!

Quick facts: Best Yoga Poses For Ibs

  • ✅Yoga can help reduce IBS symptoms such as abdominal pain, bloating and gas, according to Harvard Health Publishing.
  • ✅The most helpful poses for IBS are: Child’s Pose, Seated Forward Bend, Cat-Cow, Bridge Pose and Camel Pose, according to Yoga Journal.
  • ✅A 2012 study found that IBS patients who practiced yoga reported significantly improved abdominal pain, stool consistency, and quality of life, according to the National Institutes of Health.
  • ✅Regular yoga practice can reduce anxiety and stress, which can be triggers for IBS flare ups, according to Yoga International.
  • ✅Mindful eating can help IBS patients reduce symptoms of gas, bloating and constipation, according to Everyday Health.


Yoga is a holistic practice that benefits both the mind and body. It is particularly effective for those who suffer from the symptoms of IBS (irritable bowel syndrome). This disorder is often described as unpredictable, with alternating symptoms of constipation, diarrhea, abdominal pain and bloating. Practicing yoga postures can help to reduce these uncomfortable symptoms by soothing the nervous system, improving flexibility and aiding digestion. Moreover, you can increase your awareness of your body’s physical and emotional state. Certain poses also focus on releasing trapped wind or gas.

The goal here is to create a list of poses that are gentle yet effective in relieving IBS-related symptoms. Included here are breathing exercises as well as poses specifically aimed at calming the digestive system. These poses will be broken down into three categories:

  • Restorative postures
  • Breathing exercises
  • Yoga postures for digestion relief

Benefits of Yoga

Practicing yoga has numerous benefits for physical and mental wellbeing. Studies have shown that incorporating yoga into your lifestyle can help reduce stress, increase flexibility and strengthen your muscles. It can also be beneficial to those with irritable bowel syndrome (IBS), as certain poses can help to alleviate symptoms.

Let’s look into the specifics of how yoga can help with IBS relief.

Improved digestion

Yoga is a great way to improve your digestion if you’re struggling with irritable bowel syndrome (IBS). There are specific poses and breathing exercises that can help reduce the symptoms of IBS.

One of the best yoga poses for IBS relief is child’s pose. This pose helps relax the body, relieves stress, and stimulates slower, deeper breathing.

  • Standing forward bend helps stretch and decompress the abdominal organs to aid in digestion and bowel health.
  • Seated twist is another pose that helps activate abdominal muscles to aid digestion. It also stretches the spine and massages internal organs for improved function.
  • Pranayama breathing is another effective tool for improving digestion since it reduces stress and nausea associated with IBS. Deep belly breaths also help to relax the digestive system so that it can work optimally.

Yoga can be an effective way to improve digestion when dealing with IBS symptoms.

Reduced stress

Reduced stress is one of the major benefits of yoga for people who suffer from IBS. Cortisol, the body’s stress hormone, can trigger flares and increase IBS symptoms. Studies have found that regular yoga practice can decrease cortisol levels, reduce anxiety and depression, and improve quality of life for people with IBS. Regular yoga practice can also help to regulate your digestion by calming your nervous system and promoting healthy digestive function.

Yoga poses like the Child’s Pose, Cat-Cow Pose and Legs Up The Wall Pose are particularly beneficial for reducing stress and calming the digestive system. In addition to relieving stress, these poses also help to increase flexibility in the body and reduce muscular tension which can worsen IBS symptoms. Taking time each day to consciously focus on breathing and stretching can have a profound impact on overall wellbeing–both physically and emotionally–for those with IBS.

Improved posture

Good posture is fundamental for physical and mental health. When we slouch, we not only reinforce unhelpful patterns of movement, but also impair our self-confidence. Improved posture will help reduce pain and fatigue while improving your circulation, digestion, and breathing. It can also help you become more aware of tension in the body, allowing you to begin releasing it through various yoga poses.

Yoga can be especially helpful to people suffering from IBS as it helps to improve your physical alignment specifically in areas that aggravate pain or tension in the abdomen. Through strengthening postural muscles – such as the abdominals and spinal extensors – we gain an improved sense of stability and support that can combat IBS symptoms.

You don’t have to be flexible or strong to practice yoga – all you need is an understanding of your own body’s needs so that you can practice correctly with the proper poses for relief.

Yoga Poses for IBS Relief

IBS (irritable bowel syndrome) can be a debilitating condition that impacts your daily life. While there is no ‘cure’ for IBS, there are treatments and lifestyle modifications that can provide relief. One such way is through the practice of yoga. Yoga poses can help to relax your digestive system and provide relief from the symptoms of IBS.

Let’s take a look at the best yoga poses for IBS relief:

Cat/Cow Pose

Cat/Cow pose is a gentle yoga pose that can help reduce IBS symptoms and promote overall digestive health. This pose is performed by starting on all fours, with the hands directly below the shoulders and the knees directly below the hips. The head and spine should be in a neutral position.

To begin, take a deep inhale as you drop your belly toward the floor while lifting your gaze towards the ceiling. This is called Cow Pose. Exhale while arching your spine towards the sky, pushing your belly button up towards your spine and rounding your back like a cat stretching its back out. Repeat this same process five to ten times, inhaling into Cow Pose and exhaling into Cat Pose.

Taking slow gentle breaths during this pose will help to relax both mind and body while calming digestion.

Seated Forward Bend

The Seated Forward Bend is a helpful yoga pose for easing symptoms of Irritable Bowel Syndrome (IBS). This pose releases tension in the abdomen, stretches the back and neck muscles, and strengthens the spine.

To perform this pose, sit on the floor with your legs straight in front of you. Slowly bend forward over your legs as far as you can go while keeping your back straight. You can hold this position for several deep breaths. Be sure to focus on lengthening your spine as you fold forward. You can also take short breaks between breaths if needed and experiment with different levels of intensity in the pose.

This pose can be very beneficial for those with IBS who are looking to reduce abdominal discomfort and stress levels.

Child’s Pose

Child’s Pose is a powerful yoga pose for IBS relief. The pose is designed to alleviate the abdominal discomfort that comes with IBS by compressing and massaging your abdomen while you exhale. This can help reduce digestive discomfort and pain, as well as encourage healthier digestion.

To do yoga Child’s Pose, start in a kneeling position on all fours with your knees spread hip-width apart and toes tucked. Slowly lower your torso down to the ground while keeping your arms extended in front of you. Then gently rest your forehead on the ground and take several deep breaths in and out through your nose, allowing your muscles to relax into the posture. Finally, release from this position by slowly pushing off of your hands to come back up onto all fours before standing again with gentle movements.

Reclined Bound Angle Pose

Reclined Bound Angle Pose, also known as Supta Badha Konasana, is a restorative yoga pose that can help alleviate digestive ailments associated with Irritable Bowel Syndrome (IBS). This pose helps to stimulate the digestive organs and relieve tension in the abdomen.

To begin this pose, lie down on your back with your feet extended outwards. Then, bring the soles of your feet together and allow your knees to drop outwards. Place a cushion or blanket under your hips for added support if needed. Place your hands on your abdomen and feel the connection between the breath and body movement. Take slow and steady breaths through the nose. Remain in this pose for 5-10 minutes or longer if desired.

Reclined Bound Angle Pose can help to reduce bloating and discomfort associated with IBS while calming both the mind and body.

Bridge Pose

Bridge Pose (Setu Bandha Sarvangasana) is a classic yoga pose that helps to reduce stress and tension in the body, as well as help with digestive issues like irritable bowel syndrome (IBS).

To achieve this pose, you will begin by lying on your back with your knees bent and feet flat on the floor. You will then inhale and press down through your feet, lifting the pelvis upward to form a bridge shape. Your arms should be by your side; keep them touching the floor. To maintain Bridge Pose, you should bring awareness to deep breathing and relax into the sensations of stretching in the hips and abdomen.

This pose can also be modified by placing a block or rolled up blanket under your sacrum for extra support if needed. Bridge Pose can provide relief from

  • constipation
  • bloating
  • cramping
  • gas
  • fatigue
  • anxiety
  • stress related to IBS

Corpse Pose

Corpse Pose, also known as Savasana, is a relaxation pose that is often done at the end of a yoga practice. It is commonly recommended for people with IBS (irritable bowel syndrome).

The pose provides an opportunity to bring awareness to the breath, gain control over areas of tension in the body, and ease abdominal discomfort.

In Corpse Pose, you lie on your back with your legs outstretched and arms relaxed next to your sides. The abdomen should be slightly convex and the spine should be straight. You can place a bolster or cushion underneath your knees for support or use props like blocks or blankets under the head if needed. The goal is to relax as much as possible while drawing inward and softening around the abdomen. If there are areas that feel more tense than others in this pose, try to focus gently on those areas while breathing deeply through them. Corpse Pose can be held for 5 minutes or longer depending on preference. Practicing it regularly can help reduce digestive issues associated with IBS.


In conclusion, yoga can be an incredibly effective way to manage IBS symptoms. Not only does yoga reduce IBS symptoms by calming the nervous system, but it also helps to reduce stress and anxieties that may be contributing to IBS flare-ups.

The best poses for relief from IBS include:

  • Cat-Cow
  • Child’s Pose
  • Reclining Bound Angle
  • Legs Up the Wall
  • Happy Baby Pose
  • Baddha Konasana

However, it is important to take your time and modify poses as needed if you experience any discomfort during practice. Practicing yoga regularly can help you learn to control your IBS symptoms and reduce flare-ups over time.

FAQs about: Best Yoga Poses For Ibs

Q: What are the best yoga poses for IBS?

A: Cobra pose, Pigeon pose, Child’s pose, and Cat-Cow pose are all great poses for relieving IBS symptoms.

Q: How often should I do yoga for IBS?

A: Depending on your individual needs and lifestyle, it is recommended to practice yoga for IBS at least once a week.

Q: Are there any other forms of exercise I can do to help with IBS?

A: Yes, in addition to yoga, walking, swimming, and gentle stretching can also help with IBS.

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