Irritable Bowel Syndrome (IBS) is considered a digestive problem, which can last for a long time. Diarrhea and constipation are considered the most common symptoms of IBS. Apart from this, flatulence, gas formation, abdominal pain, etc. can also be a problem. Although this problem is not fatal, it can make a person feel uncomfortable for a long time, due to which normal life can be disrupted. In such a situation, yoga has been considered a better option, due to which this problem can be reduced a bit. In the case of IBS, doing Bhujangasan, Dhanurasan, Pawanmuktasan, etc. can be beneficial.

Today, in this article, you will know in detail which yoga asanas can be beneficial in case of an IBS problem -

(Read More - Types of IBS)

  1. Yoga asanas beneficial in IBS
  2. Takeaway
Doctors for Yoga for irritable bowel syndrome

If a person is troubled by the problem of IBS, then doing Bhujangasan, Dhanurasan, and Pawanmuktasan can provide some relief. Here we are telling in detail about these yoga asanas -

Adho mukha svanasana

By doing Adho mukha svanasana, the body gets energy. Along with this, the spinal cord is strong and the abdominal muscles are toned. Just keep in mind that if someone has a diarrhea problem due to IBS, then he should not do this yoga. Let us know how to do this Yogasana -

  • Spread the yoga mat and get into Marjari Asana. In this posture, you are on your knees and the palms are on the ground facing forward and are straight.
  • Now putting weight on the hands, take both legs back one by one and straighten the knees. At the same time, raise the hips towards the ceiling.
  • In this position, the heels will be raised and the entire weight of the body will be on the hands on the toes.
  • Now you will feel the stretch on the legs, hands, chest, and shoulders.
  • In this state, try to look towards your navel and keep breathing at a normal pace.
  • Stay in this state for some time and then slowly come back to a normal state.

(Read More - Irritable bowel syndrome diet)


By doing Bhujangasana, the abdominal muscles are toned. Along with this, it helps in removing stress and fatigue and improves blood flow -

  • Lie on the yoga mat on your stomach and keep both hands near your face.
  • Now while breathing, lift the head and chest up and slowly lift the body to the navel.
  • Keep the hands straight in this posture, the elbows should not be bent.
  • After this, move the head backward and try to look upwards.
  • Stay like this for some time and keep breathing at a normal pace.
  • Now come down while exhaling and relax.

(Read More - Ayurvedic remedies for IBS)


Performing Dhanurasana removes fatigue, gives relief from anxiety, and helps in curing constipation. Also, by doing this, the intestines of the stomach become active. Come, let's know how to do it -

  • Take the yoga mat on your stomach.
  • Bending both the legs from the knees, touch the ankles with the hips.
  • Now take the hands behind and hold the ankles.
  • Then try to raise the chest to your thighs as much as possible.
  • Stay in this state for some time and keep breathing at a normal pace.
  • Then gradually come back to a normal state.

(Read More - Exercises for irritable bowel syndrome)


If there is a problem of gas in the stomach due to IBS, then doing Pawanmuktasana can be beneficial. By doing this, the digestive system improves and the problems of indigestion, flatulence, bloating, and constipation are removed. Below is the step-by-step description of this Yogasana -

  • Lie down on the back of the yoga mat.
  • Now while breathing, bend the right leg and touch the knee to the chest.
  • Then hold the knee by intertwining the fingers of both hands.
  • After this, while exhaling, lift the head and try to touch the nose with the knee.
  • Stay like this for some time and keep breathing at a normal pace.
  • Now slowly come back to the normal position and repeat the same process with the left leg.
  • After this, do this with both legs simultaneously.

(Read More - Homeopathic Remedies for IBS)

Ardha Matsyendrasana

Ardha Matsyendrasana is called the best twisting pose. This makes the digestive system work better. Also, this Yogasan helps in stimulating the liver and kidneys -

  • Spread the yoga mat and sit in the posture of Dandasana and keep your palms on the ground. Also, keep the spine straight.
  • Now keeping the left leg on the ground, while bending the left leg, take it from the top of the right knee.
  • After this, bend the right leg and keep it under the left hip.
  • Now go over the left leg with the right hand and hold the big toe of the left leg.
  • Then while breathing, turn the torso as far as possible to the left and bend the neck and look at the left shoulder.
  • At the same time, keep the left hand on the ground and keep breathing normally.
  • Stay in this posture for some time and then do all the steps in reverse order.

(Read More - How to get rid of constipation)

Staying physically active when you have IBS and reducing your stress can help reduce the symptoms of this problem. This is the reason why it is advised to do yoga in the condition of IBS. Therefore, doing Bhujangasan, Pawanmuktasan, Dhanurasan, etc. can be beneficial for the patient. Along with this, there is a need to pay attention to your diet as well and if the problem still does not subside, then you must contact the doctor without delay. Along with this, it is also important to keep in mind that in the beginning these yogasanas should be done under the supervision of a yoga trainer.

(Read More - Homeopathic remedies for constipation)

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Dr. Smriti Sharma

Dr. Smriti Sharma

2 Years of Experience

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