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)

9-Headstand
(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)

10-Shoulderstand
(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)

7-Headstand
(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)

10-Shoulderstand
(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

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