If you have ever experienced IBS (irritable bowel syndrome), you will know that abdominal distension, constipation and diarrhea are really uncomfortable.
Yoga is a relatively easy natural way to relieve symptoms.
Although it can not be used as a treatment for IBS, it is harmless to try some yoga postures to reduce IBS symptoms.
The following nine Yoga massages the abdomen to promote intestinal digestion and relieve discomfort.
1.
Knee to chest posture.
When you feel irritable, you can practice this posture.
This posture is also known as de wind posture.
It helps to relieve inflation and abdominal distension, and strengthen and regulate abdominal organs.
Almost everyone can practice this pose easily.
Lie on your back with your legs straight.
Pull your right knee up to your chest and pull it close to your body with your arm.
Straighten the other leg, keep breathing a few times, and then repeat the exercise on the other side.
Take a deep breath here.
Complete three to five stretches on each side.
2.
Boat style boat style helps activate your core, regulate and tighten your abdomen, which is the perfect posture to eliminate abdominal swelling.
Sit up with knees bent and feet flat on the ground.
Lean back and transfer your weight to balance your “sitting bones” while lifting your feet off the floor.
Lift and open the chest.
To maintain balance, keep your arms together.
Don’t lock your knees.
If you can’t straighten your legs without losing your balance, bend your knees and breathe deeply while maintaining your posture, focusing on keeping your abdomen activated.
Stay as long as possible and exit.
Repeat three to five times.
3.
Knee hugging when you feel flatulence, knee hugging is another good choice.
This soothing pose is for the abdomen and digestive organs.
It stimulates the digestive system and fully relaxes, helping to heal the entire interior of the abdomen.
Lie on your back on a cushion and relax your neck.
Bend the knee and pull it towards the chest, and pull the knee close to the torso with both hands.
While relaxing, take a deep breath, then exhale, tighten your abdomen, lift your shoulders from the ground and put your head close to your knees.
Hold your hands together and breathe a few times.
Then fall back and practice three to five rounds.
4.
Double angle.
If you have pressure related inflation, I suggest you practice double angle.
When standing, the distance between feet should be greater than the distance between shoulders, and the toes should be slightly outward.
Put your fingers together behind your back.
Take a deep breath, then when you exhale, fold forward from your hips, extend your spine, and keep your head as close to the ground as possible.
Take a few deep breaths, try to relax your body closer to the mat each time you exhale, keep breathing a few times, then quit and repeat twice.
5.
Cat cow style cat cow style can carry out internal massage in the whole digestive system and spine to help and support healthy and effective digestion.
Start in a four legged kneeling position, making sure the palms are above the shoulders and the knees are above the hips.
When inhaling, look up at the ceiling, press the palm when opening the chest, and push the hip upward to the ceiling for joint movement through the sciatic bone.
Enter the bull pose.
On the next exhalation, bend your shoulders forward, arch your back, relax your head between your arms, and really stretch your entire spine.
Alternate between cat and cow.
Practice at least three to five rounds.
6.
Shoulder handstand if you have diarrhea, shoulder handstand may help.
The inverted position of the abdomen slows down intestinal peristalsis and promotes fluid absorption.
This is a slightly difficult move, so if you can’t do it, try a simple plow.
Lie on your back with your knees bent and your feet flat on the floor.
Lift your legs up and back, touch your toes to the ground, and straighten your legs.
Enter the plow position, take a few deep breaths, then inhale, close your elbows together, and support your waist as you raise your legs.
Keep breathing a few times.
When you are ready to exit, put your feet back on your head, return to plow, and then slowly put your hips back on the floor, with your knees and feet following.
7.
Cobra type Cobra type reduces constipation and intestinal gas.
There are also many benefits for spine, abdomen and back muscles.
Cobra pose is another suitable pose for most people.
Lie on your stomach with your palms under your shoulders.
Inhale deeply, then press your palms as you inhale, and use your core muscles to lift your shoulders and chest off the ground as you look forward.
As the body rises, the stretching depth will deepen.
The goal is to really use your core muscles to start and deepen movements, not your arms, chest or shoulders.
Repeat three to five times.
8.
Spinal torsion sitting and standing spinal torsion helps to promote blood flow, reduce abdominal distension and help digestion.
Starting from the sitting position, place the right knee above the left knee, press the right foot down into the ground on the outside of the thigh, hook the left elbow on the outside of the right thigh, and turn the right shoulder.
If you feel good, please keep your posture here.
If you want to deepen your posture, place your left elbow over your right knee and pass your left hand through your right leg.
Clasp your hands behind your back.
Take three to five deep breaths, then slowly exit and repeat on the other side.
9.
Baby pose this relaxed posture can strengthen the digestive organs.
Stand on your knees and sit on your heels.
When you bend forward, your thighs can provide soft massage for your digestive organs.
Take a deep breath, then exhale, fold forward, extend your arms over your head, and sit your hips on your heels.
Take a slow breath.
Each time you exhale, try to deepen the stretch by extending your arms forward, resting your forehead on the floor, and then pressing your hips back.
Hold this position for 30 to 60 seconds…
