Digestive Relief Positions
As someone who has been suffering from IBS for over 9 years now, I've learned to not trust everything the gastro or naturopath says, and instead take it with a grain of salt, then do my own research and testing.
Luckily, I finally found a great combination of food and medication that works for me. But, when something inevitably goes wrong (as it sooner or later does), there are certain positions that I use that often help relive my digestive pain (and gas).
The six positions below help move digestion along when you’re blocked up. Even if you’re just feeling gassy and bloated, these should do the trick.
1. Left-Side Sleeping
If you have digestive issues (or just ate a really big meal), sleeping on your left side is known to be helpful. It allows gravity to take waste through the lower part of your digestive system - from your small intestine to your large intestine/colon, then your rectum (hopefully leading to a poop in the morning). An added bonus is that it also helps reduces acid reflux and heartburn by allowing the gastric juices to move along properly.
2. Child’s Pose
Both Child's Pose, and the third one that I call Hugging Yourself, are based on the same principle, but one is more of a "pulling" and the other is more of a "pressing". Basically what these two poses are accomplishing is compressing your digestive organs which, in turn, helps stimulate digestion.
Child's Pose is a classic resting posture and key to any yoga practice. Get on the ground with bent knees, and fold over with your arms in front of you on the ground. Sit back on your heels and relax your shoulders so they're not tense by your ears. Take at least 10 slow, deep breaths. This position should be comfortable, so to help, have your knees as wide or narrow as you prefer. If it hurts your knees, place a towel underneath them.
3. Hugging Yourself
This one is super simple and very effective. As mentioned above, it compresses your digestive organs helping to stimulate digestion. Hold it for a minimum of 10 slow, deep breaths.
4. Yogi Squat
To be quite frank, this is the position one "should” be in while going to the bathroom. This was how it was done before toilets were invented, so it should come as no surprise that getting into this position helps bring everything into alignment for proper digestion and eventual release.
Easier said than done for most, and let's be real, how many of us are popping a squat these days to do our business (unless we are desperate). So try to do the Yogi Squat to the best of your abilities and just know the more you do it, the easier it will get.
Sit back on your heels as if you were doing a regular squat, but instead of keeping your bum engaged and up, you release it toward the floor until it almost touches. Make sure your chest is open, and you have a straight back. Bring your hands to prayer in front of your heart and push your inner thighs out with your elbows. Take at least 10 slow, deep breaths, then release it. If you need assistance, try sitting back on some books if you don't have a yoga block, or eliminate the hands to thighs part.
5. Supine Spinal Twist
The next two positions are twists, and my personal favorites. Twists in general are great for digestive relief as they increases blood flow to the digestive organs (thus increasing their ability to function). This works because when twisting, you're cutting off blood flow and oxygen to the organs, so when releasing the twist, the organs are suddenly getting fresh blood pumped into them. Fresh blood flow = fresh oxygen and nutrients to the organs = better function. To summarize, twists increase mobility and motility, so if you're having trouble getting things going, keep twisting!
When twisting, remember two thing: 1) Twist to the right, then the left. By twisting to the right, you open the ascending colon (that travels up the right side of the colon), and when you twist left, you compress the descending colon (that travels down the left colon). This pushes everything in the right direction and relieves digestive issues. 2) Breath through the twist. With each inhale, lengthen your spine upward, then rotate as you exhale. Inhaling before twisting lets your body open and prepare for the twist.
The Supine Spinal Twist is a basic twist, so start here. Begin by lying on your back, bringing your right knee up to your chest. Place your left hand on the outside of the right knee and push it toward the left side floor. Your right arm should be out at shoulder height on the floor, and make sure to look at it. Take at least 10 slow, deep breaths, release it and repeat on the other side.
6. Ardha Matsyendrasana (Half Fish King Posture)
The second twist, Ardha Matsyendrasana by its Sanskrit name, is a great yoga pose that is very versatile with its benefits. Not only does it help relieve constipation and indigestion, but it stretches the back and spine, helps with menstrual problems, increases oxygen to the lunges, and many more.
To get into the pose, sit on the floor with your legs straight in front of you. Bend your left leg, aiming for your heel to reach toward your right butt cheek. Bring your right foot across your body, outside the left knee (or as close to it as possible). Your feet should be on the ground, sit up tall. Then, as previously mentioned, inhale and while exhaling turn toward the right side. Hold your left hand/elbow on the right outer side of the body with the right hand firmly planted into the ground. Breath into the twist holding it here for a minimum of 10 slow, deep breaths. Release it, and repeat on the other side.
After trying these six positions several times, and it still doesn't bring you any relief, I suggest looking into what you're eating/drinking and how much you’re moving. Just a few simple dietary and lifestyle changes can help reduce digestive issues, including increasing your activity level and adding more fiber to your diet. Even if you are under the impression you are eating well, there is a special way to eat when it comes to digestive issues.
By suffering from these issues myself, I have first hand experience in dealing with all of this, and treating it. If you'd like to get a better idea of what you can do to help yourself, please reach out. I offer various nutrition and exercise packages to help you directly with your needs.