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HomeHealth articlesirritable bowel syndromeWhat Are the Yoga Poses for Reducing Irritable Bowel Disease?

Yoga Remedy for Irritable Bowel Syndrome

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Yoga helps to stretch abdominal muscles and increases digestion. Irritable bowel syndrome symptoms can be reduced. Read the article to know more.

Medically reviewed by

Shakti Mishra

Published At March 20, 2023
Reviewed AtApril 11, 2023


People with irritable bowel syndrome are advised to change their diet because they have caused intolerance to certain types of food. They are also advised to have fiber supplements. Another natural remedy for reducing irritable bowel syndrome is yoga. Yoga can be used to reduce irritable bowel syndrome and its associated symptoms. Yoga works on the physical and psychological levels. Yoga helps massage different body parts, including digestive organs, and helps strengthen the organs and muscles around the digestive tract. This will help reduce the disorder or syndrome and restore it to normal. Yoga also helps relax the mind by reducing anxiety and helping in decreasing the emotional stress associated with these diseases.

What Is Irritable Bowel Syndrome?

Irritable bowel syndrome, or IBS, is a gastrointestinal tract disorder that causes continuous abdominal pain, discomfort, abdominal bloating, excessive gas, and abnormal bowel movements, including constipation and diarrhea. It can be seen in the female rather than male population and can occur at any age. Irritable bowel syndrome can affect the quality of life of people and can lead to emotional stress. The cause of irritable bowel syndrome is reduced motility of gastrointestinal muscles, resulting in decreased digestion and passage of food through the gastrointestinal tract.

Which Are the Yoga Poses That Help in Reducing Irritable Bowel Syndrome?

The yoga poses which reduce irritable bowel syndrome and associated symptoms include the following -

  1. Marjariasana or cat pose.

  2. Pavanamuktasana or wind relieving pose.

  3. Adho mukha svanasana or downward-facing dog pose.

  4. Ardha matsyendrasana or sitting half-spinal twist.

  5. Bhujangasana or cobra pose.

  6. Dhanurasana or bow pose.

  7. Supta matsyendrasana or reclining abdominal twist.

What Are the Yoga Poses for Reducing Irritable Bowel Disease?

The yoga poses help with irritable bowel syndrome include the following -

  • Marjariasana or Cat Pose - Start by keeping both hands on the floor at the shoulder level and knees at the hip level. Keep the feet flat on the floor, keeping the soles upwards. Lift the head upwards and backward, creating an arch to the spine, making the tailbone directed outwards. This cat pose helps strengthen the muscles in the stomach and abdomen and helps improve digestion. It also reduces the emotional stress associated with irritable bowel syndrome, relaxing the mind and reducing anxiety.

  • Pavanamuktasana or Wind Relieving Pose - Lie on the floor in a supine position. Bend the knees towards the chest and hold the legs with the hands. Keep the feet straight. Slowly raise the head from the ground. This wind-relieving pose helps massage the small and large intestines and abdominal organs and helps in relieving excess gas present in the body.

  • Adho Mukha Svanasana Or Downward-Facing Dog Pose - Stand on the knees and the hand in the tabletop position. Keep the feet and hands wide apart from each other. Straighten the legs by lifting the knees from the floor and create an inverted V shape with the body and the legs. This downward-facing dog pose helps straighten the spine and strengthen the abdominal muscles. This pose also helps in increasing blood circulation around the body. Thus rejuvenating the body.

  • Ardha Matsyendrasana or Sitting Half-Spinal Twist - Sit straight on the floor by keeping the legs stretched forwards and the hands beside the body on each side. Bend the right knee and keep the heel of the right knee towards the hip. Bend the left knee and keep the feet of the left leg over the right thigh on the floor. Support the left leg with the right hand and the left hand on the floor near the hips facing the palms downwards. Stretch the body to the left side and look over the left shoulder. This pose is useful for the kidneys and liver and helps stimulate the adrenal glands.

  • Bhujangasana or Cobra Pose - Lie down by keeping the stomach on the floor. Keep the legs straight, and the sole should be facing upward. Slowly lift the head and body from the ground upwards and gaze at the ceiling or roof by bending the back or spine. Support the body on the ground with the help of hands on each side of the body by keeping the palms down. This Cobra pose helps strengthen and stretch the abdominal muscles and organs, reduce stress, and remove fatigue and weakness. This pose also helps in improving the circulation of blood around the body.

  • Dhanurasana or Bow Pose - Lie down on the floor by facing the stomach downwards. Keep the legs straight and the hands beside the body. Bent the knees upwards and keep the feet pointed above. Lift the head from the ground and look at the roof or ceiling. Hold both feet with the help of the hands and create a bow pose. This pose helps stretch the muscles in the abdominal region and also helps in reducing the stress present in the body. This post can also reduce the discomfort during the menstrual cycle, which is elevated due to irritable bowel syndrome.

  • Supta Matsyendrasana or Reclining Abdominal Twist - Lie straight on the floor in a supine position. Stretch the legs, bend the left knee upwards, and twist to the right side with the help of the right hand. Stretch the body to the left side, keep the left-hand straight perpendicular to the body on the floor, and look at the hand on the left side. This pose helps stretch the abdominal muscles, thus increasing digestion and reducing irritable bowel syndrome.

  • Savasana or Corpse Pose - Lie down straight on the floor in a supine position keeping the leg stretched and hands beside the body on both sides. Close the eyes and focus on every part of the body while taking deep breaths. Remain in this position for five to ten minutes to relax the body.


Yoga helps in reducing the pain associated with irritable bowel syndrome. Yoga will help stretch and strengthen the abdominal muscles and increase the gastrointestinal tract's motility. This will help in increasing the digestion process. Thus giving relief to irritable bowel disease. Along with yoga, regular habits, and a healthy diet should be advised to reduce irritable bowel syndrome. Stressful work and an unhealthy lifestyle can also aggravate the syndrome. These all should be avoided.

Shakti Mishra
Shakti Mishra



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