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Yoga for IBS > Yoga Poses & Postures > Sequences

Yoga Posture Sequence for IBS

(Click on name for pictures)

1-Corpse pose

2-Reclining bound angle pose

3-Hero pose
(helps relieve stomach acidity, flatulence, abdominal cramping)

4-Reclining easy seated pose
(helps relieve indigestion, flatulence, and abdominal cramping)

5-Inverted staff pose (helps relieve diarrhea, flatulence, abdominal cramping, indigestion) (Caution, don't do if you have neck problems, migraine/headache, or current diarrhea)

6-Bound angle pose
(helps improve digestion and blood circulation to abdomen & pelvis)

7-Wide-angle seated pose
(improves circulation to abdomen/pelvis, digestion overall)

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8-Downward facing dog
(helps calm nervous system, relieve constipation and indigestion)

(helps relieve spastic colon, and stabilize digestive tract) (Caution: Only do this if already part of your regular practice. Don't do it if have high blood pressure, period, neck/back problems, or migraines)

(helps IBS, colitis, chronic constipation, or hemorrhoids) (Caution, avoid this if you have neck/shoulder problems, high blood pressure, period, or migraine/headache)

11-Half-plough pose
(helps soothe nerves and relax mind, and digestive complaints associated with anxiety) (Avoid if you have neck/shoulder problems or period)

12-Bridge pose
(helps with overall digestion, diarrhea, and abdominal cramping)

13-Legs up the wall pose
(helps soothe sympathetic nervous system, relieve anxiety-associated diarrhea, indigestion, and nausea)

Yoga Posture Sequence for Improving Overall Digestion

1-Hero pose

2-Reclining bound angle pose

3-Downward facing dog pose
(Caution, do not do this pose if you are nauseous or vomiting)

4-Head to knee pose
(helps sympathetic nervous system, twisting tones kidneys and bladder function) (Avoid if you have diarrhea or feel nauseous at the time)

5-Seated forward bend
(helps warm belly and calm nerves, relieves gas and constipation) (do not do if you are suffering from diarhea or acid indigestion at the time)

6-Spinal Twist
(twisting pose is good for toning and improving circulation to kidneys and abdominal organs) (Do not do if you have diarrhea at the time, or feel nauseous)

(Avoid if you have acid indigestion, period, headache at the time, or if you have high blood pressure)

8-Child pose
(helps relieve constipation, bloating and gas) (Avoid forward-bend poses if you suffer from acid indigestion)

9-Inverted staff position
(helps relieve acidic stomach abdominal cramping, gas) (Avoid if you have neck problems, current migraine, headache, diarrhea)

(helps with hemorrhoids, chronic constipation, colitis) (Avoid if you have headache at the time, period, or high blood pressure)

11-Bridge pose
(helps calm digestion, relieve a bloated, crampy stomach, and increase blood flow to organs and improve digestion overall)

12-Legs up the wall pose
(helps diarrhea and nausea)

13-Corpse pose

These sequences are from The Woman's Book of Yoga & Health, by Linda Sparrowe and Patricia Walden

Get comprehensive information about yoga for IBS in The First Year: IBS.

Learn about yoga basics and breathing.

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