Yoga poses like Child’s Pose, Chair Pose, and Warrior 1 may help relieve stress, which could contribute to managing ulcerative colitis. But yoga on its own is not an effective treatment.

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 can make symptoms worse. One common trigger of UC flares is stress, so finding ways to manage stress may help keep you in remission.

Yoga is one strategy that may help. Yoga is a mind-body practice that combines physical postures, breathing techniques, and meditation.

Research suggests that yoga may help relieve stress, reduce disease activity, and improve the quality of life in people living with UC.

Although yoga alone is not enough to treat UC, adding it to your routine may help you manage the condition. It’s important to follow your doctor’s recommended treatment plan for UC.

Here are eight yoga poses that may help relieve stress and improve your well-being if you have UC.

Child’s Pose is a popular yoga pose that can help stretch your lower back, thighs, and ankles and relieve stress.

To do this pose:

  1. Start on your hands and knees with your knees spread wide and your big toes touching.
  2. Sit your hips back and allow your buttocks to rest on the back of your heels.
  3. Fold forward so your belly rests between your thighs, and your forehead rests on the ground, a yoga block, or a pillow.
  4. Stretch your arms out in front of you on the floor. Relax your shoulders, arms, neck, and face.

Hold the pose for 1 minute or longer.

To perform the Cat-Cow Pose:

  1. Start on your hands and knees, with your hands flat on the ground, wrists beneath your shoulders, and your hips positioned over your knees.
  2. As you inhale, arch your spine while lifting your tailbone, chest, and chin toward the ceiling. Keep your neck long and shoulders broad.
  3. As you exhale, round your spine. Drop your tailbone, release the crown of your head toward the ground, and draw your belly up toward the ceiling.

This is one repetition. Repeat 5 to 10 times.

The Chair Pose is often described as a powerful posture. It works the muscles in your whole body while encouraging them to work together in unison.

To do this pose:

  1. Start by standing with your feet parallel and hip-width apart and your arms down by your sides.
  2. As you inhale, raise your arms overhead. Keep your biceps slightly in front of your ears and imagine reaching through your fingers.
  3. As you exhale, slowly sit back, as if sitting in an imaginary chair. Bend your knees until they’re roughly parallel to the ground or as close as you can get without your knees passing your toes. Keep your lower back long.

Hold the Chair Pose for up to 1 minute.

There are several different types of Warrior Poses in yoga. Warrior 1 is a popular pose that engages all the muscles in your body.

To do this pose:

  1. Start by standing with your feet hip-width apart and your arms down by your sides.
  2. 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 45-degree angle. Press your weight down through your back heel.
  3. Exhale, bending your front knee until your thigh is roughly parallel to the ground. Keep your front knee above your ankle and your back leg straight, pressing your weight down through the outer edge of your back foot.
  4. 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.

The Bound Angle Pose is a posture that, when part of a regular yoga routine, may help relieve stress and improve mental health.

To do this pose:

  1. Sit on the ground with your back straight and your legs extended in front of you.
  2. Bend both knees and draw your heels in toward your pelvis.
  3. Press the soles of your feet together and let your knees fall open. Grasp your feet or ankles with your hands.
  4. As you inhale, 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.

Breathe in and out, holding the pose for up to 1 minute.

The Seated Half Spinal Twist can help stretch your thigh and back muscles and relieve stress when part of a yoga routine.

To do this pose:

  1. Sit on the ground with your back straight and your legs extended in front of you.
  2. Bend your right knee and place your right foot flat on the ground, outside your left thigh.
  3. Place your right hand on the ground behind your right hip. Wrap your left arm around your right knee to hug it toward your chest.
  4. As you inhale, lengthen your spine. Lift up through the crown of your head, and root down through your tailbone.
  5. 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.

This pose may help relieve excess gas buildup in the intestines, possibly relieving symptoms like bloating and improving digestion.

To do this pose:

  1. Lie on your back with your legs extended and your arms down by your side.
  2. As you inhale, bend your right knee up toward your chest, and clasp it with both hands.
  3. As you exhale, gently pull your right knee in toward your chest.

Hold for 5 to 8 breaths, then repeat on the other side.

Shavasana, also known as Corpse Pose, is a yoga pose that can help you release deep stress and fatigue, bringing you to a state far beyond simple relaxation.

To do this pose:

  1. Lie on your back with your legs long and arms down by your sides, palms of the hands turned up.
  2. 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.

Yoga is a mind-body practice that may help relieve stress, a common trigger of UC symptoms.

If you’re new to yoga, consider speaking with a yoga instructor before trying yoga for UC, especially if you have any injuries or are pregnant. They can recommend posture modifications to help make sure your yoga routine is safe and effective.