Ulcerative colitis (UC) is a type of inflammatory bowel disease (IBD) that can cause inflammation and ulcers in the lining of the large intestine and rectum. Certain triggers cause symptoms to get worse.
Stress is a common trigger of UC flares, so it’s important to find ways to manage stress if you’re living with the condition. Yoga is one strategy that may help.
Yoga is a mind-body practice that combines physical postures, breathing techniques, and meditation.
While yoga alone is not enough to treat UC, adding yoga to your routine may have benefits for your health. It’s important to follow your doctor’s recommended treatment plan for UC.
A 2019 review found that mindfulness practices such as yoga can help relieve stress, reduce depression, and improve quality of life in people with UC.
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The people in the yoga group reported increased quality of life compared with the self-care group after 12 weeks and less disease activity after 24 weeks.
If you’re interested in starting a yoga practice, consider signing up for a beginner class at a local yoga studio or gym.
Here are eight yoga poses that may help relieve stress and improve your well-being if you have UC.
Start on your hands and knees with your knees spread wide and your big toes touching.
Sit your hips back and allow your buttocks to rest on your heels. Fold forward, so your belly rests between your thighs, and your forehead rests on the ground, a yoga block, or a pillow. Relax your shoulders, arms, neck, and face.
Hold for 1 minute or longer.
Start on your hands and knees, with your hands flat on the ground, wrists beneath your shoulders, and your hips positioned over your knees.
As you inhale, arch your spine. Drop your belly down toward the ground while lifting your tailbone, chest, and chin towards the ceiling. Keep your neck long and shoulders broad.
As you exhale, round your spine. Drop your tailbone, release the crown of your head towards the ground, and draw your belly up toward the ceiling.
Repeat 5 to 10 times.
Start by standing with your feet parallel and hip-width apart and your arms down by your sides.
As you inhale, raise your arms overhead. Keep your biceps slightly in front of your ears. Reach through your fingers.
As you exhale, sit back, bending your knees until they are roughly parallel to the ground or as close as you can get to that position without your knees going past your toes. Keep your lower back long.
Hold for up to 1 minute.
Start by standing with your feet hip-width apart and your arms down by your sides.
Step one foot forward so your feet are about 4 to 5 feet apart. Pivot your back foot so your toes face out at a roughly 45-degree angle. Press your weight down through your back heel.
As you exhale, bend your front knee until your thigh is roughly parallel to the ground. Keep your front knee above your ankle. Keep your back leg straight, pressing your weight down through the outer edge of your back foot.
At the same time, raise your arms overhead. Keep your shoulders open, away from your ears. Reach through your fingers, lift through your chest, and lengthen the sides of your body. Gaze gently toward the ceiling.
Hold for up to 1 minute, then repeat with the other leg.
Start by sitting on the ground with your back straight and your legs extended in front of you.
Bend both knees and draw your heels in towards your pelvis. Press the soles of your feet together and allow your knees to fall open. Grasp your feet or ankles with your hands.
With each inhalation, focus on lifting your torso and lengthening your spine. If you want to deepen the stretch, gently bend forward from your hips as you exhale. Keep your spine long.
Hold for up to 1 minute.
Start by sitting on the ground with your back straight and your legs extended in front of you.
Bend your right knee and place your right foot flat on the ground, outside your left thigh. Place your right hand on the ground behind your right hip. Wrap your left arm around your right knee to hug it towards your chest.
As you inhale, lengthen your spine. Lift up through the crown of your head, and root down through your tailbone.
As you exhale, pull your belly button in and gently twist to the right. Keep your neck in line with your spine as you twist.
With each inhalation, focus on lengthening your spine. With each exhalation, gently deepen your twist. Don’t force yourself to twist farther than you comfortably can while keeping your spine long.
Hold for 3 to 5 breaths. Gently release on an exhale, and repeat on the other side.
Start by lying on your back with your legs extended and your arms down by your side.
As you inhale, bend your right knee up toward your chest, and clasp it with both hands. As you exhale, gently pull your right knee in towards your chest.
Hold for 5 to 8 breaths, then repeat on the other side.
Start by lying on your back with your legs long and arms down by your sides, palms of the hands turned up.
Allow your body to relax and sink into the ground. Close your eyes if that’s comfortable.
Rest in this position for several minutes or more. Breathe.