Yoga: Drehungen und Öffnungen - Schnitzer
Yoga for irritable bowel syndrome

Rotations and openings

Twists and heart openers act like a gentle massage for the abdominal organs and can stimulate digestion. They help to release tension in the abdominal and back area and provide you with a new sense of openness and energy.

Reclining Twist

The reclining twist is a gentle yoga pose that relaxes the back and provides a soothing massage for the abdominal area. It helps to release tension, support digestion, and calm the mind. This pose can be particularly beneficial for irritable bowel symptoms and can promote a greater sense of well-being.

  • Lie flat on your back with your legs extended.
  • Pull one knee toward your chest and hold it with your hands.
  • Slowly guide the knee to the opposite side until it rests on or near the floor.
  • Your arms should be extended out to the sides, with your shoulders remaining on the floor as much as possible.
  • Gently turn your head to the opposite side.
  • Hold the position for 6–8 breaths, then switch sides.

The Bridge Pose

The bridge pose is a gentle backbend that opens the chest and mobilizes the spine. It strengthens the legs and back, stretches the abdominal area, and can stimulate digestion. This posture has a relaxing effect and promotes well-being.

  • Lie on your back with your legs bent and feet hip-width apart.
  • Your arms should be relaxed at your sides, with your palms facing down.
  • As you inhale, slowly lift your pelvis until your thighs and torso form a diagonal line.
  • Keep your shoulders on the floor; your weight should rest on your feet and shoulders.
  • Hold the position for 4–6 breaths, then slowly lower your pelvis back down.
  • Optional: Clasp your hands under your back to open your chest even more.

Upward-Facing Dog

Upward-Facing Dog is a powerful backbend that opens the chest, strengthens the spine, and stretches the abdominal muscles. This pose activates the entire body, promotes circulation, and can help relieve tension in the back.

  • Lie on your stomach, with your legs stretched out long and the tops of your feet on the mat.
  • Place your hands beside your chest, fingers pointing forward.
  • As you inhale, press your hands into the mat and lift your upper body.
  • Your arms should be straight or slightly bent, with your shoulders pulling back and away from your ears.
  • Direct your gaze slightly forward or upward.
  • Hold the position for 4–6 breaths and feel the stretch in your chest and abdominal area.

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