What does fact checked mean?
At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- Evidence-based Complementary and Alternative Medicine
- Evidence-based Complementary and Alternative Medicine
- Journal of Pediatric Gastroenterology and Nutrition: Iyengar Yoga for Adolescents and Young Adults With Irritable Bowel Syndrome
- Journal of Pediatric Gastroenterology and Nutrition: Iyengar Yoga for Adolescents and Young Adults With Irritable Bowel Syndrome
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
How to Target Your Colon With Yoga
Colon health is a particular concern of most yogic disciplines, and modern medicine is only starting to catch up to the 5000-year-old tradition in terms of recognizing the colon as key to overall good health. If you're having specific problems with your colon, from constipation to Irritable Bowel Syndrome and even just plain old bad digestion, yoga has much to offer 4.
The Mind-Body Connection
Yoga, of course, is all about the mind-body connection, and from the yogic perspective, the colon is where we internalize and hold onto distressing events from the past. "From an emotional viewpoint, the colon has to do with having trouble letting go," writes certified Kundalini yoga teacher Nihal Singh 1. The colon is the large intestine and functions to eliminate waste (the small intestine, by contrast, digests food and distributes nutrients to the body). So while the colon's job is to eliminate physical waste, unresolved emotions can be stored there too, ultimately clogging up the whole organism. While particular asanas and other practices can target the colon directly, a well-rounded yoga practice is key to helping the body process stress. [REF 1]
- Yoga, of course, is all about the mind-body connection, and from the yogic perspective, the colon is where we internalize and hold onto distressing events from the past. "
Yoga and IBS
What Are the Causes of a Long Redundant Colon?
Learn More
Yoga has been shown clinically to relieve symptoms of Irritable Bowel Syndrome (IBS), an unexplained chronic pattern of abdominal distress and altered bowel habits. In a 2014 study in the Journal of Pediatric Gastroenterology and Nutrition, 39 adolescents and young adults with IBS symptoms who did Iyengar yoga twice weekly for 6 weeks experienced notable relief from their IBS symptoms 3. [REF 3]
IBS, in fact, is recognized in Ayurvedic medicine as Grahani, a disruption of the "digestive fire." Grahani has many causes -- stress is not the least among them -- but also including excessive or irregular eating, eating when suffering from indigestion, and excessive fasting. In addition to recommending physical poses to target the colon, Ayurvedic treatment of bowel issues also incorporates the use of enema for colon cleansing, lubricant oils or clarified butter to assist elimination and herbal preparations that may have a pre- or probiotic effect and with breathing exercises. [REF 2]
- Yoga has been shown clinically to relieve symptoms of Irritable Bowel Syndrome (IBS), an unexplained chronic pattern of abdominal distress and altered bowel habits.
- In addition to recommending physical poses to target the colon, Ayurvedic treatment of bowel issues also incorporates the use of enema for colon cleansing, lubricant oils or clarified butter to assist elimination and herbal preparations that may have a pre- or probiotic effect and with breathing exercises.
- [
Healing the Colon with Breath
Pranayama -- yogic breathing exercises -- can be soothing and mellow but they can also be forceful enough to stimulate the colon and draw energy into it. Kaphalabati, also known as Skull Shining Breath involves forceful exhalation using the lower abdominal muscles as bellows. For IBS and other colon-related complaints, the Journal of Evidence-based Alternative and Complementary Medicine also recommends Nadi Shodana (alternate nostril breathing), and Dirga Pranayama (3-part breath) 2. REF 2
Poses for Indigestion
Why Does My Food Go Through My Large Intestine Too Fast?
Learn More
The fact is, it would be unlikely to get through a whole yoga class without hitting on a number of poses that would invigorate the colon: forward folds, backbends and twists are all tune up the colon. Yoga Journal's recommended sequence for digestive issues includes Marjaryasana-Bitilasana (Cat-Cow), Adho Mukha Svanasana (Downward-Facing Dog) and Parivrtta Trikonasana (Revolved Triangle Pose) among others to wring toxins out of the body and invigorate colon functions. Those with IBS should proceed gradually and with some caution until they know how their inner organs are going to respond to the twisting, stretching and squeezing that goes along with yoga practice. REF 4
- The fact is, it would be unlikely to get through a whole yoga class without hitting on a number of poses that would invigorate the colon: forward folds, backbends and twists are all tune up the colon.
Related Articles
References
- Kundalini Yoga and the Colon: Healing Resentment, by Nihal Singh
- Evidence-based Complementary and Alternative Medicine
- Journal of Pediatric Gastroenterology and Nutrition: Iyengar Yoga for Adolescents and Young Adults With Irritable Bowel Syndrome
- Yoga Journal: Alleviate Gut Problems with Yoga
- Hermann J, Karmelita-katulska K, Paszkowski J, Drews M, Stajgis M. Diagnosis of a cecal tumour with virtual colonoscopy. Pol J Radiol. 2011;76(2):25-7.
- Carethers JM. Risk factors for colon location of cancer. Transl Gastroenterol Hepatol. 2018;3:76. doi:10.21037/tgh.2018.09.15.
- Kunzmann AT, Coleman HG, Huang WY, Kitahara CM, Cantwell MM, Berndt SI. Dietary fiber intake and risk of colorectal cancer and incident and recurrent adenoma in the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial. Am J Clin Nutr. 2015;102(4):881-90. doi: 10.3945/ajcn.115.113282.
- Aykan NF. Red meat and colorectal cancer. Oncol Rev. 2015;9(1):288. doi:10.4081/oncol.2015.288.
- Rossi M, Jahanzaib anwar M, Usman A, Keshavarzian A, Bishehsari F. Colorectal cancer and alcohol consumption-populations to molecules. Cancers (Basel). 2018;10(2). doi:10.3390/cancers10020038.
- American Cancer Society. (2006). American Cancer Society’s Complete Guide to Colorectal Cancer. Clifton Fields, NE: American Cancer Society.
- Harvard School of Public Health. (n.d.). Protein: What Should I Eat?
- Witmer, L. (2007, January 23). Clinical anatomy of the large intestine.
Writer Bio
Martin Booe is a health, fitness and wellness writer who lives in Los Angeles. He is currently collaborating on a book about digital addiction to be published in the UK this December.