Ulcerative colitis is an inflammatory bowel disease that commonly results in frequent diarrhea containing blood or mucous. According to Bupa UK, the condition may produce additional symptoms, such as a frequent urge to have a bowel movement, a loss of appetite, fatigue and incontinence. Stress can exacerbate your condition. Implementing a relaxation and stress-management routine such as yoga can be beneficial for reducing some of the symptoms of ulcerative colitis, according to MayoClinic.com. Consult your doctor before beginning a yoga practice.
Spinal Twist
The reclined spinal twist massages your abdominal organs and may help reduce the symptoms of ulcerative colitis. Lie on the floor with your legs straight out and your arms relaxed by your sides. Bend your knees in to your chest and drop them over to your left side. Stretch your arms out in line with your shoulders and look over your right shoulder. Hold for 20 seconds, then return to center and repeat on the opposite side.
Deep Breathing
Deep breathing exercises, known as pranayama in yoga, can be beneficial for reducing stress and managing inflammatory bowel conditions like ulcerative colitis, according to author Christina Potter in her book, "Coping with Crohn's Disease and Ulcerative Colitis." Basic deep breathing exercises can be practiced any time you feel tension and stress. Sit in a comfortable chair and rest one hand on your abdomen. Close your eyes. Inhale deeply and feel your abdomen rise. Pause for a few seconds, then exhale all of the air out of your body. Continue to breathe like this for 10 minutes.
Downward-facing Dog
This pose is beneficial for promoting healthy digestion and reducing stress, according to "Yoga Journal." Start on your hands and knees. Press your palms into the floor, curl your toes under and raise your hips toward the ceiling. Straighten your legs if possible, but keep the hips lifting upward. If this is difficult, keep your knees bent. Your body should resemble an inverted V shape. Relax your head, neck and shoulders and focus on your breathing. Stay in this pose for one minute, then release back to your hands and knees.
Corpse Pose
The corpse pose helps promote relaxation and relieves backache, indigestion and other symptoms of ulcerative colitis, according to HelpforIBS.com. It is a resting pose that is usually practiced at the end of a yoga workout. Lie on your back. You can use a bolster or a rolled-up blanket for support under your knees if they are tight. Let your feet roll away from each other into a relaxed position. Rest your arms on the floor a few inches from your body with your palms facing up. Close your eyes and focus on your breathing. Imagine that you're lying in a peaceful setting, such as at a beach or near a lake. Choose a place that is soothing for you. Relax all of your muscles. Remain in this position for up to 30 minutes.
References
- Bupa UK: Ulcerative Colitis
- MayoClinic.com: Ulcerative Colitis: Lifestyle and Home Remedies
- HelpforIBS.com: Yoga for Irritable Bowel Syndrome, Crohn's and Ulcerative Colitis
- "Coping with Crohn's Disease and Ulcerative Colitis"; Christina Potter; 2003
- Yoga Journal: Downward-facing Dog
