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
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.
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.