uttanasana , parivrtta trikonasana , apanasana

These yoga poses offer immediate relief for soothing and relieving symptoms of irritable bowel and poor digestive system.

Standing Forward Bend ~ Uttanasana

Exhale and bend forward from the hip joints lengthening the torso and engaging the knees and thigh muscles. Breathe deeply and hold for 30 seconds to 1 minute.

Alternative: keep knees bent if your hamstrings are too tight

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Revolved Triangle Pose ~ Parivrtta Trikonasana

Start in downward dog and then place right foot forward about 1 metre. Bring hands to your front foot and raise the upper body until the back is straight. Twist the left foot outward about 15degrees, with your right hand, grab your ankle or the under side of your lower leg. Stretch the front leg without bending the back or twisting your body.  With your back straight and your right hip stretched backward, look at a point on the ground and breathe in and out quietly. Press your left hand against the ankle or lower leg twisting the upper body to the right and upward. Press your left hand against the ankle or your lower leg and twist the upper body to the right and upward, shoulders open. Twist the head to the right and upward, looking up along the arm to stretch and elongate the neck.

If you have an injury or a less flexible, use a brick or large book to lean onto as in the 2nd picture.

sp10strykerrevolvedtriangle untitled

Knees to Chest Pose ~ Apanasana

Lie down on your back with your feet on the floor and knees up towards the ceiling. On your next out breath, draw your knees in towards your chest. Place hands on your shins and hug your knees in as close as you can breathing as deeply as you can holding for 3 to 5 breaths. To return to neutral, allow the feet to return to the floor slowly.

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6 Comments Add yours

  1. amandaduley1 says:

    I like the apanasana when my stomach isn’t feeling well, I’m glad k actually knew a pose :). When do you suggest doing yoga? I work rather early so I’m thinking evenings. I wasn’t sure if right before or right after the gym would be good.


    1. palomino72 says:

      Hi Amanda, yoga as a class or just these exercises ? whenever suits you is the best answer 🙂 If you mean just these exercises I would do them daily whenever you can fit them in or feel the need. A few sun salutations ~ http://wp.me/p2XCbp-j8 ~ in the morning is a great way to start the day.


      1. amandaduley1 says:

        I was thinking just at home. Thank you for the suggestion and the link I will check those out.


  2. sketchandgo says:

    Thank you for posting! Really useful info


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