Irritable bowel syndrome (IBS) is a painful issue and millions of people around the world suffer from it. IBS, which affect women more than men, can be chronic and debilitating, according to the International Foundation for Functional Gastrointestinal Disorders. If you keep on reading, we have some good news for you.

The following yoga inspired stretches were specifically designed to relieve the symptoms of IBS. It goes without saying that we have tried them and have been amazed with the results so far. Give them a try for yourself!

Revolved Triangle

This exercise is recommended to relieve constipation and improve your digestion.

You should start by standing still, then placing your left foot back in the span of three steps, placing the foot completely down and flat on the ground with your toes being slightly turned out. Start to tilt the left side of your torso towards to floor going down, placing your left hand on the block next to your right foot and bring your right hand on your waist. Stop for a second and take a deep breath. As you are exhaling, turn the right side of your abdomen and your chest upwards and towards the ceiling. Your entire left side should be turned towards your right side, like a twister. You should hold this position for 5 to 10 breaths and then repeat it for the opposite side and then switch your legs.

Happy Baby

This simple pose will affect your stomach. To do this pose, start by lying flat on your back, bending your knees towards your chest. Then, let your knees split wide apart and bring the soles of your feet pointing to the ceiling. Keep your feet directly over your knees while also keeping your legs bent during this process. Hold either the sides of your feet or your big toes. Ease into the pose, relaxing your shoulders on the ground and deep breathing 10 times.

Deep Squat

If you are obstructed by IBS, then a deep squat might possibly help you squeeze your lower abdomen. One such deep pose is the “Malasana” pose. To do this pose, start by placing your feet at hip width. Slight start bending your knees, but keep your back straight, open up your chest and pull your abdomen in nice and tight. When you are doing the deep dive pose, try to relax, but also try to keep your strength and stretch of the pose, as you will start to feel the relief coming in soon.

Gate Pose

By doing this pose, you will stretch your digestive tract. Start this pose by kneeling and stretching your right leg out in front of you, while keeping your heel on the ground, your toes reaching the floor. Lift your left arm up as you inhale. After that, exhale and bend and lean your torso over your right leg. Place your right hand on your shin or on the floor. Stay in this position for 5 to 10 breaths and do the same for the other side as well.

After doing this exercise for both sides, go back to the original position. Put your hands on each side of your ribs and inhale while feeling the breath expanding your torso. Do a number of inhales and exhales slow and steady.

Forward Fold

Much like in the deep squat pose, folding forward can do great things for your abdomen and bowels. While doing the forward hold, focus on keeping your back straight and head front and center. Don’t worry about your hands touching the fleer or your knees being straight. You can also use a block to support your hands.

Legs up the Wall

This pose will help you if you have diarrhea, restoring your bowel movements to a more normal state. Lie flat down on the ground with your feet facing the wall. Bring your behind close to the wall, either using a pillow or not, depending on your comfort. Start to gently climb the wall up with your legs so that your feet are placed flat on the wall. This pose should not exact any strain and keep this position for a minute or two. After that, take a 5 minutes break and repeat.

Supported Child’s Pose

To do this pose, you can use a towel, pillow or a yoga bolster, as this pose will help with your digestion. Start by getting down on all fours. Sit back on your feet and ankles and bend your upper body over the towels or pillows you are using. Stay in this position and relax for about 5 minutes.

Prone Savasana

The name of this pose might be familiar with you if you have taken a yoga class in the past. To do this pose, lie flat on your stomach, placing a folded blanket or towel under your feet and ankles for comfort and breathing slow and steady for a few minutes. This pose will relieve you of your IBS symptoms since it helps to protect your vital organs and helps you to deeply relax.