| I have always known that yoga aids in alleviating IBS. | | | | The ‘Rag Doll’ |
| And yoga done on a long-term basis can be very | | | | Another exercise that provides almost instant relief is |
| helpful in helping one to manage the IBS and keep it in | | | | what I call the ‘rag doll’ pose. Stand |
| check. | | | | upright with your hands by your side. Then as you take |
| I first started practicing yoga about three years ago | | | | a deep breath, raise both hands high above you head. |
| and noticed that doing the postures on a regular basis | | | | Now as you exhale, drop your head and hands to the |
| gave me some relief from the pain brought on by IBS. | | | | ground, keeping your legs and knees as straight as |
| But you know how it is. You’re on the go, and | | | | possible. Ideally your hands should touch the ground, but |
| after a great yoga session, things are looking good | | | | if you can’t do that, try and reach for the |
| and you’re keen to get into your regular daily | | | | ground as best as you can. Allow your body to relax, |
| routine. You go about your work, and errands and you | | | | like a ‘rag doll’. |
| are careful with what you eat. Suddenly, especially | | | | Now take a deep breath, and slowly move your body |
| after a meal, you find yourself burping and feel a | | | | to the right hand side, twisting your waist and letting it |
| bloating sensation in your tummy. You may even start | | | | turn as far to the right as possible. As you do this |
| to feel slightly nauseous. | | | | exhale and hold for eight counts. Remember to keep |
| Here are some selective yoga postures and simple | | | | your knees facing the front and don’t bend |
| exercises which can bring immediate relief from IBS : | | | | them. Now come back to centre and inhale as you do |
| The Cobra | | | | so. Hold your breathe for eight counts. |
| If you can lie down, ease into the cobra position. You | | | | Repeat the exercise on the left side. Do three sets. |
| can find a picture of this pose on any yoga website. | | | | Then stand up and pat your tummy gently. You will |
| As you come up into the cobra pose, take a deep | | | | find yourself burping quite a bit – don’t be |
| breath and hold for eight seconds. Then as you | | | | alarmed. Continue the patting until you feel that most of |
| release the pose with your face down to the floor, | | | | the gas has been released. |
| release your breath slowly, taking eight counts. Do this | | | | The two exercises are easy to do. The ‘rag |
| for three sets. | | | | doll’ is also convenient when you are at work |
| Then sit or stand up and pat your tummy gently. You | | | | as you can do it in the restroom. My advice is to do |
| will find yourself burping quite a bit – don’t | | | | the exercises as soon as you feel yourself bloating or |
| be alarmed. Continue the patting until you feel that | | | | feel a gas attack coming on. |
| most of the gas has been released. | | | | |