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Gentle yoga for Crohn's and colitis: a 25-minute class to breathe, move and rest

A 25-minute class for people with Crohn's disease or ulcerative colitis in remission or with mild, steady symptoms, and for people with a healed scar or stoma who've been cleared for gentle exercise. It follows the main yoga trial's mix of postures, breathing and rest, keeps its core work inside the stoma nurses' first two levels, and never asks you to hold your breath. It isn't a treatment for IBD and doesn't replace your medicines. The structure is our own and untested.

25 minBeginner15 movesFirm cushionAbs · Back · Calves · Quads · Glutes · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Arrive (about 4 minutes)

  1. Slow breathing (6 breaths a minute)3 min
    Beginner · 3D demoSitting or lying, one hand on your belly; in for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoRibs widen as you breathe in; breathe out and gently draw in your lower tummyHarder: Roll-up (Pilates)

Loosen, seated or on all fours (about 3 minutes)

  1. Breath reach5 breaths
    Beginner · 3D demoArms float up as you breathe in, down on a longer out-breathHarder: Slow breathing (6 breaths a minute)
  2. Cat-cow8 slow waves
    Beginner · Back, Abs · 3D demoSeated with hands on your knees, or on all fours; small and slowHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Thoracic rotation5 each side, 5 s holds
    Beginner · 3D demoSeated, arms crossed; a gentle turn, shorter if your scar pullsEasier: Side-lying open bookHarder: World's greatest stretch

Standing (about 6 minutes)

  1. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoNear a wall if you feel light-headedHarder: Tree pose (Vrksasana)
  2. Chair pose (Utkatasana)2 holds of 3 to 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoA shallow bend; breathe out as you sink, never hold your breathHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Warrior II (Virabhadrasana II)3 to 5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoA short stance, hands on your hips if your shoulders tireEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Tree pose (Vrksasana)2 holds of 20 to 30 s each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on the wall; heel against your ankle to startEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Gentle core on your back (about 5 minutes)

  1. Pelvic tilt into bridge3 to 5 reps, hold 5 to 10 s
    Beginner · Glutes, Abs, Hamstrings · 3D demoTilt only, or a small bridge once tilts are easyHarder: Glute bridge
  2. Hip windshield wipers3 to 5 reps each way
    Beginner · Glutes, Adductors · 3D demoKnee rolls: a small range, shoulders downEasier: Supine heel slideHarder: 90/90 switch
  3. Knee fold3 to 5 reps each side
    Beginner · Abs, Hip flexors · 3D demoFloat one knee up and back down, pelvis stillEasier: Supine heel slideHarder: Dead bug heel taps
  4. Glute bridge3 to 5 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoHold for a count of 3; stop if you feel pulling at your scar or stomaEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge

Rest (about 7 minutes)

  1. Reclining bound angle pose (Supta Baddha Konasana)3 min
    Beginner · Adductors, Chest · 3D demoSupported on pillows, with cushions under your thighsHarder: Wide-angle seated forward fold (Upavistha Konasana)
  2. Corpse pose (Savasana)4 min
    Beginner · 3D demoKnees over a cushion, a blanket over you; roll to your side to get up

Tips

  • Keep taking your medicines: this class is for feeling better day to day, not a treatment.
  • Two or three times a week in remission. In the main trial, people did a 90-minute class once a week for 12 weeks.
  • Seated version for low-energy or flare days, only if you feel up to it: the first two blocks in a chair, then seated marching for 30 seconds and a rest lying back on pillows.
  • Breathe out on every effort and never hold your breath. Ease back, or drop a level, if you notice bulging or pressure around a stoma.
  • Lying on your front is fine with a stoma if it's comfortable.
  • Go to the toilet before you start and keep water nearby; skip the standing block on a low day.
  • Not in the first weeks after bowel surgery: use our core exercises after bowel surgery routine until your team clears you for more.
  • No trial has tested this class as a whole; its doses come from our core exercises after bowel surgery, gentle yoga for beginners, seated chair yoga and yoga for digestion classes.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the gentle yoga for crohn's and colitis: a 25-minute class to breathe, move and rest take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Firm cushion. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.