Yoga: The Kombucha of Exercise

Problem:

Today, one of the first things you see when you walk into a health market is a display of kombucha that spans as far as the eye can see. The theme of the shelves is gut health galore because everyone wants the best for their stomach. However, some people need more than just a daily dose of probiotics to keep their tummies happy, and new research shows that they may need to step out of the grocery store and into a yoga studio.

Worldwide, it is estimated Irritable Bowel Syndrome (IBS) affects around 10-15% of the population. IBS is a gastrointestinal disorder characterized by excessive pain or discomfort in the abdomen as well as abnormal bowel habits, such as diarrhea, constipation, or a combination. In the US alone, 25-45 million people suffer from IBS and their symptoms can range from a mild aggravation to a severe debilitation. Despite the prevalence of the disorder, there is no cure. Known diets and treatment methods are only helpful to a fraction of the affected population.

Stats:

Recent studies have shown that Yoga has become an increasingly popular and effective method to reduce gastrointestinal distress and discomfort among IBS sufferers and the general population alike. A 2015 study found that yoga significantly improved abdominal pain, fatigue, and physical functioning of individuals with IBS. And this study was not the only one – six additional studies found that yoga significantly decreased IBS severity, decreased IBS anxieties, and increased overall quality of life.

Application:

• Spinal twists apply pressure to organs of the gut and move stagnant matter, which relieves pressure on oversensitive nerves in the gut.
• Inversions reverse blood flow in the body, quickly sending pooling blood in the veins of the legs back to the heart to be reoxygenated and sent to places that need it, such as the gut.
• Gentle stretching movements have a general calming effect on the Vagus nerve, which is responsible for many sensations we feel in the gut. Putting ourselves in this rest and digest state relieves perceived pain and discomfort that IBS may induce.

Postures to Try:

Spinal Twists:

• Simple spinal twist                
• Seated spinal twist
• Thread the needle posture      

Inversions:

• Feet up the wall posture
• Downward facing dog posture
• Shoulder stand
• Plow posture

Gentle Stretch:

• Malasana squat
• Child’s pose
• Reclined bound angle
• Bridge posture
• Cat/Cow