Easy Yoga Routine & Poses For IBS Stomach Cramps

These are gentle poses I've personally found very comforting for IBS related stomach cramps. Of course, it's important to listen to your body and if anything feels painful please don't do it, especially if you have any current or past injuries etc.
Learn more about YOUR Wild Gut Project: www.thewildgut...
You can download my free Vegan & lowFODMAP Meal Maker Guide here: eepurl.com/c9rPE9
You can join the private Facebook Support Group, full of lovely people who “get it” here: / 1649597611746021
IBS affects over 11% of the global population, (that’s one in every 9 people you meet!!) so let’s not be embarrassed about it! I want this channel to be a safe, open and kind place for people dealing with IBS. We’re far from alone, so let’s ask questions, share advice and feel better together xx
▽ What are FODMAPs?
The term FODMAP is an acronym, derived from "Fermentable, Oligo-, Di-, Mono-saccharides And Polyols”. They are short carbohydrates found in lots of healthy foods, which the bacteria in your intestines will break down, producing gas in the process.
For unclear reasons, some people are particularly sensitive to this and experience painful and embarrassing symptoms such as bloating, abdominal cramps, diarrhoea, constipation and fatigue. FODMAP restriction has been found to improve symptoms in people with irritable bowel syndrome (IBS) and other functional gastrointestinal disorders (FGID).
▽ What is a Low-FODMAP Diet?
The Low-FODMAP diet usually involves carefully cutting the down the amount of FODMAPs you consume over a day and at one time for 2-6 weeks until your symptoms resolve or at least become manageable. Then you “re-challenge” each type of FODMAP individually to see how sensitive you are to them. Thankfully most people can tolerate some or all of the FODMAPs at certain levels or combinations.
▽ Is it forever?
NO! From this feedback, you can reintroduce foods in a way that won’t set off your symptoms. Your tolerance will likely improve over time, so you can always retest foods when you feel up to it.
▽ Resources For Vegan Low-FODMAPers
These are the two things I’ve found to be invaluable since starting the low-FODMAP diet.
The first is the official app* from The Monash University. It’s the easiest and most up-to-date way to check what foods are A-okay and how big your portion size can be. Measurements come in grams, as well as "cups", which is great as a brit!
itunes.apple.c...
The second is the ONLY vegan cookbook* I’ve found among the masses of meat-filled low-FODMAP ones. Admittedly it's not totally my style of cooking but it has been a great inspiration and it is very informative.
"Low-Fodmap and Vegan: What to Eat When You Can't Eat Anything" By Jo Stepaniak
amzn.to/2yq9BWp
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*I’ve used affiliate links, it doesn’t change the price, I just get a little cut if you buy through them because you found them via me. And obviously, I'd only ever recommend something I've personally bought, used and found value in. Thanks in advance if you use my link x

[@CarrieGill_TheWildGutProject]

Gotta say, yoga is much easier to teach in person! This was quite challenging and I now have so much more respect for the big online instructors out there. Do you have any favourite poses you turn to when your IBS is playing up? x

[@corrosivesiren2975]

This was absolutely perfect!! I usually look for these videos on bad abdominal pain days, and this by far was my favorite and helped me feel both mentally and physically better! I'm super slow in switching positions, but your advice at the beginning to review each pose did help me prepare and I was able to keep up for the most part! Thank you for this!

[@lisasmith30]

Thank you thank you! I was literally in tears because of the pain wondering if this time I should go to the ER, and yours was the first video to pop up in my search. I just keep repeating because pain is so bad, but with each breath it feels so much better. I found myself expressing gratitude to God, the Universe, Holy Spirit, Jesus, for guiding me to this. And you, I thank you. Subscribed.

[@CarrieGill_TheWildGutProject]

Wow, I'm so glad it helped! And I hope you aren't in pain now. Have you spoken to your Dr about the severe pain you are experiencing? x

[@lisasmith30]

@@CarrieGill_TheWildGutProject yes, many times and at length. I have had many tests and have many to come, and we are just a little closer to answers. I have had this pain for years. Comes and goes and finally I have doctors that are listening to me. Thank you.

[@sammo5289]

this really made my stomach stop hurting omg thanks

[@lisawimmer7465]

thank you, this gave me release. I don't have ibs but all of the sudden had belly cramps. now its much better!

[@tea120]

This is my first time seeing the channel but I'm glad I did, I've had ibs for the last ten years and recently have had a terrible stomach bug as well, these stretches were what finally helped me ease some of the body pain 😩 thank you for sharing 💕❤️

[@slayyjoint5071]

I am from India, the country's of ancient yoga. This vidio is very useful for abdominal pain, bloating, acidity or acid reflux and many so on. Thanks for making this vidio. God bless you...🤗🤗

[@mahlatsenkoana1117]

I just found your channel and so glad❤❤ Been struggling with IBS and lately it's been painful.

[@karabrockhall]

Hey Carrie, just wanted to say....great video 😊 I haven't used yoga for my ibs before, then 3 days ago I had a bad trigger & came across your video, I gave it a go there & then and felt as though it eased a lot of the pain and discomfort 😊 so I now do it every morning after my dog walks! It has been so helpful, so thank you so much ❤ Namaste xxx

[@coffintears5821]

Im starting to hurt alot recently my body just hates me for no particular reason

[@tilly5944]

Life changing. I could tell my stomach was having the kind of cramps that would go on all night, at least 8 hours, but after doing this almost all of the pain is gone (just feel the after-ache over having just finished cramps). Thank you!!!

[@CarrieGill_TheWildGutProject]

That's fantastic! I hope you have a restorative night's sleep and the after-ache passes quickly :)

[@SJPortelli]

Hello from Croatia -- I had a flair up yesterday, so my stomach is still healing. This video helped me with cramps and wind. Thank you for making it. It was the first time on your channel.

[@JashleyEstevez]

I’ve had the worst stomach pain for the past 3 days and haven’t been able to use the bathroom and this video helped so so much!! I just subscribed 💕💕

[@mijadreams3486]

i feel sooo much better . really helped through my withdrawl

[@taylorbilski1181]

Before starting this video I had 8/10 stomach pain that just helped me so much thank you.

[@CarrieGill_TheWildGutProject]

Sorry you had so much pain! I hope you continue to feel better x

[@bobbihowell2162]

I loved this! Been looking for something like this and you did it brilliantly! X

[@CarrieGill_TheWildGutProject]

Thank you so much Bobbi! I hope it can help xx

[@dancarr978]

I love you

[@sonehastings4521]

Thank you so much my stomach pain was pretty strong at the start of the video and as I’m typing this I don’t feel a thing I’m so happy!!! Thank u so much and Namaste

[@CarrieGill_TheWildGutProject]

That's wonderful. Hope you continue to be pain free xx

[@arianna8585]

this made me feel so good thank youuu

[@LP-oj4jf]

This was so easy to follow and really helped my bad abdominal pain today. Thank you 🙏

[@kaysonyadabuttercup8169]

Yes this was amazing my stomach and my lower back feels amazing. Thank you so much 💓

[@WhatTheFWAFA14]

Glad I found this!

[@harman.1]

I liked the video when you said hi in starting 😄 (sweet voice)

[@ceylinko]

this is the perfect one I did so far! thank you! just subscribed

[@absharma1995]

Hi.. Carrie, i am from India, nice to see you doing yoga amd I'm also suffering from diarrhea type IBS since from 2 years now trying to follow you. Hope it could help

[@CarrieGill_TheWildGutProject]

Aw man, IBS in India is tough because there is so much delicious high-FODMAP food around! I actually did my yoga teacher training in Rishikesh. Do you think you'll try the low FODMAP diet? x

[@dawnmorants4180]

Thanks so much! This helped ease my pre bed IBS anxiety.

[@CarrieGill_TheWildGutProject]

Hope you had a good night's sleep :)

[@Book2173]

I feel cramp on my left side of stomach what should I do to recover .....my post abdominal serjury is done before 1 year .... ...what should I do please reply ......I am male

[@keri-rose-lanotte]

I loved this video Carrie! It was excellent for people like me who don’t do yoga. It was so relaxing! Any chance you’ll do some more?? :)

[@CarrieGill_TheWildGutProject]

Definitely! I was thinking a sequence for bloating might be a good one to do next? x

[@moniquesankay8540]

I loved it 😍😍I feel so much better now

[@itscarrotsncashews3481]

Pleeeeaaasse do more of these!! Pretty please!! Love them!

[@CarrieGill_TheWildGutProject]

I think I might have space now, so I'll definitely put one in my video plan! Any request on the focus? X

[@itscarrotsncashews3481]

Yay thank you lovely!! Either bloating, or stress. Wish I could come to your classes!!

[@nikkibonuel173]

A little quick but it definitely provided relief! Thank you 😊

[@CarrieGill_TheWildGutProject]

Glad it provided some relief! If you do it again, you can slow down the playback speed from the settings button on the video (might make my voice sound weird haha), or pause for any asana you want to stay in for longer x

[@sunilgupta6798]

Soooooo fantastic presentations and commentary on how to maintain postures in a very very sweet voice. I love your voice and explaining technique.👍👍👍👍👍👍👍

[@liinana]

Hey! Just wanted to say a big thanks for this video! Such a short but effecive pracice! It has helped me a lot these past days. Grateful!!! xoxo

[@CarrieGill_TheWildGutProject]

That means so much to me! Planning to shoot some more IBS specific practices once I find a good space xx

[@liinana]

@@CarrieGill_TheWildGutProject Absolutely, do that !! :) It was a surprise for me tho that when on cat-cow, I used to breathe in when in cow and out when in cat but you teach it vice verca. But it actually feels good this way :) !

[@andreasanchez2815]

some of these poses will destroy me cuz I have gerd. ugh but looks so relaxing !! :((

[@aaronmaxim]

These are great thank you. Still sore from surgery and stretching my core is not fun. Can't to do some of these. A great detour from the food videos. Thanks again.

[@CarrieGill_TheWildGutProject]

Oh gosh, twists would be the worst idea post-surgery! Glad you liked the change in content though and hope you fully recover soon ☺️ x

[@aaronmaxim]

Carrie Gill funny twisting I'm fine I do a dynamic warm-up, med ball tosses and static stretching. Overhead or reaching is still painful.

[@clairetaipari1702]

These stretches were a little fast for me being new to yoga, however I did enjoy them. Thank you 😊

[@CarrieGill_TheWildGutProject]

Hi Claire, My other yoga video for IBS is a slower, bedtime practice which you may enjoy more: kzbin.info/www/bejne/oXzUXpavqtKbmcU&lc=UgyiVInAUvFaeRudKTN4AaABAg

[@ratibyosufzai5675]

I loved it ,it was really useful and now little comfort. ❤❤❤

[@Athenagoddessxoxo]

thank you so much! your voice is so soothing and this was very relaxing

[@CarrieGill_TheWildGutProject]

💗

[@TheIrritableVegan]

This was fabulous. Unfortunately following a few poorly managed reintroduction challenges I'm in great need of this right now.

[@CarrieGill_TheWildGutProject]

Aw no! What were you challenging? xx

[@TheIrritableVegan]

I was rechallenging onion and leek but I got a bit bold and decided to speed things up by challenging them back to back. I knew better but got carried away and have been suffering the consequences for a few days. xxx

[@MsStephanieJane31]

Thanks so much! I feel the symptoms going away! I subscribed too!!! 💚💚💚

[@EponaShelley]

Thank you - the poses are really helpful. It would have been good for me to really slow down and spend longer in each pose and have slower instruction moving between them. I had to use the pause button a lot.

[@CarrieGill_TheWildGutProject]

Noted! I do have a much slower routine (linked below) which you may find more relaxing, and I plan to make more in the future x kzbin.info/www/bejne/oXzUXpavqtKbmcU

[@Maddsouls]

I'd have it's but this helped my belly ache

[@CrocPit]

Actually did help a lot, many thanks 🙏

[@stela.k.123]

Everyone says that falling asleep is the best option whan you are sick but my stomach hurts so much that I can’t fall asleep and I hate it because I’m very tired but I can’t sleep because of the stomach pain Plus it’s raining outside and it’s very loud which makes it even harder to fall asleep.. you are mot alone guys! We will get through this💕 God help everyone who’s dealing with stomach pain!

[@forwardmovingfliss8487]

Hi Carrie, great video , I do yin yoga every morning in my spare room I adore it. I’m very restricted at the moment as I’m recovering from a major shoulder operation and I possibly may need another one. Yoga and meditation has helped me no end. I’m going to India in January to focus on yoga. If we lived close to each other I’m positive we’d be great friends😍😍❤️

[@CarrieGill_TheWildGutProject]

Where are you going to in India?? I've travelled there twice now and I feel like of all the countries I've visited, it's the one I'll always go back too ☺️ And totally! we have so much in common 💗 xx

[@forwardmovingfliss8487]

Carrie Gill I'm going to Varkala , and later next year when my shoulder is sorted I'd like to go to an Ashram over there.🙏🙏🙏💗💗

[@emye5540]

Thank you so much, that was very helpful!

[@mycreations8305]

Hi. This really works. Thank you so much ❤️🥰

[@CarrieGill_TheWildGutProject]

Glad it helped!

[@mirandaburke3331]

This worked!! Thanks so much!

[@OswaldDigestiveClinic]

So great!! Thanks for sharing this!!

[@user-kg5qt3vi9r]

I have so much stomach cramps since 20 days kindly ensure me is this heal my pain or not 🥺?

[@cherishbehrendt772]

This totally helped! Thanks!

[@BeachBody1313]

I like this video but it feels like it moves so fast! I’m definitely going to have to change the video speed to slower next time

[@loveannbea]

Thank you ❤

[@berdjinajean9344]

It really help so much thank you.

[@barbbrazes869]

Very nice. Relaxing

[@bellabear653]

What if you have Ibs and reflux? Is there any that can get rid of reflux as well?

[@Flowersandshotguns]

This helped a lot, thank you

[@garryvirk017]

Very nice . Can we do this yoga twice a day

[@rupakrishna2617]

Thank you!

[@tasmianehreenahmed3029]

thank you so much!

[@Ravikalavidh1259]

Madom abdominal airotic anorysm(heart beat in stomach) - please teach yoga for this mam..my mother is suffering from this..🙏😞

[@biancamariavintila9142]

Way too fast! I felt on fast forward while doing these exercises

[@nonh8nsk8r]

She went fast just so the video didn't take up too much time. You can learn the poses and then perform them at your own pace so you can focus on the ones that are providing you the most relief. :)

[@kayladewaard4019]

Thank you💕

[@rajeshyadavrj8229]

Really helpful video..love from india..❤️

[@cristihannoechavelasrosas3458]

I wiss i meet You hi from México

[@WallaceWolfpack]

You are a Savior, My stomach has been feeling like and atomic bomb went off inside of it this helped me a lot thank you

[@shoepm]

Shav aasan Pavan mukt aasan Markat aasan Tiger pose

[@benibellemakanzunana3174]

Can I still do this because I have stomach cramps but not ibs

[@CarrieGill_TheWildGutProject]

Definitely, it should help. Sorry to hear you have stomach cramps today! Hope you feel better soon x

[@slayyjoint5071]

How are you?😊

[@gelitaz320]

What time can I do this exercise?? Please some one I need replay I'm rly in pain

[@CarrieGill_TheWildGutProject]

Hi Geli, you can practise it at any time you need, although it would be more comfortable to not do it straight after a meal. Is there anyone you can speak to if you are in urgent pain? x

[@gelitaz320]

@@CarrieGill_TheWildGutProject thank you so much for the info and there is no one but I have methods to calm the pain little I drink boiled flaxseed with little sugar and relief little and now I just discovered you n I hope ur exercises will help me more and again thank you so much.

[@dream_ssc_1386]

I have ibs, can i do this exercise???