Life after ostomy surgery can feel like a fresh start, but it also comes with its own set of challenges. For many ostomates, finding ways to stay active and rebuild strength is a top priority. Enter yoga and Pilates—two gentle yet powerful forms of exercise that can help you regain mobility, build core strength, and boost your confidence. Whether you’re new to these practices or a seasoned practitioner, yoga, and Pilates offer a safe and effective way to reconnect with your body.  

In this blog, we’ll explore the benefits of yoga and Pilates for ostomates, share tips for getting started, and provide a list of beginner-friendly poses and movements to try. Let’s dive in!  

Benefits of Yoga & Pilates for Ostomates  

Yoga and Pilates are more than just workouts—they’re holistic practices that nurture both the body and mind. Here’s why they’re especially beneficial for ostomates:  

• Improves Flexibility and Mobility: Gentle stretching helps loosen tight muscles and improve range of motion, which can be particularly helpful after surgery.  

• Strengthens the Core Safely: Both practices focus on controlled movements that engage the deep core muscles without putting excessive strain on the abdominal area.  

• Supports Digestion: Certain poses and breathing techniques can help reduce bloating and promote healthy digestion.  

• Reduces Stress: The mindful nature of yoga and Pilates encourages relaxation, helping to ease anxiety and improve mental well-being.  

• Boosts Confidence: As you become more comfortable with your body and its capabilities, you’ll feel more confident in your movements and daily life.  

Preparing for Your Practice  

Setting yourself up for a safe and enjoyable yoga or Pilates session starts before you even begin moving. Begin by checking in with your doctor or physical therapist to ensure you’re choosing movements that align with your recovery. Comfort is key—opt for soft, high-waisted clothing that provides gentle support without restricting movement. 

A cushioned yoga mat can make floor exercises more comfortable, while props like blocks, a small towel, or a support pillow can help you modify poses to suit your needs. Taking these small steps will help you focus on movement and breathing without worrying about discomfort or strain.

Gentle Yoga Poses for Ostomates  

Here are a few beginner-friendly yoga poses to get you started. Remember to move slowly and listen to your body—modify or skip any pose that doesn’t feel right.  

1. Seated Forward Fold  

- How to Do It: Sit on the floor with your legs extended. Inhale, lengthen your spine and exhale as you hinge forward from your hips. Reach for your shins, ankles, or feet.  

- Benefits: Stretches the lower back and hamstrings gently.  

- Modification: Bend your knees slightly or place a pillow under them for support.  

2. Cat-Cow Stretch  

- How to Do It: Start on your hands and knees. Inhale as you arch your back (Cow Pose), lifting your head and tailbone. Exhale as you round your back (Cat Pose), tucking your chin and pelvis.  

- Benefits: Improves spinal mobility and reduces tension.  

- Modification: Move slowly and avoid over-arching your back.  

3. Modified Bridge Pose  

- How to Do It: Lie on your back with your knees bent and feet flat on the floor. Press through your heels to lift your hips, keeping your core engaged. Lower back down slowly.  

- Benefits: Strengthens the glutes and lower back with minimal core strain.  

- Modification: Keep the movement small and avoid lifting too high.  

4. Legs Up the Wall  

- How to Do It: Sit close to a wall and swing your legs up, resting them against the wall. Relax your arms by your sides.  

- Benefits: Aids circulation and promotes relaxation.  

- Modification: Place a pillow under your hips for extra comfort.  

5. Child’s Pose  

- How to Do It: Kneel on the floor and sit back on your heels. Extend your arms forward and lower your chest toward the mat.  

- Benefits: Provides gentle abdominal compression and relaxation.  

- Modification: Widen your knees to create more space for your abdomen.  

Pilates Movements for Core Strength and Stability  

Pilates is all about controlled, precise movements that build strength and stability. Here are a few beginner-friendly exercises to try:  

Pelvic Tilts  

• How to Do It: Lie on your back with your knees bent. Inhale to prepare, then exhale as you tilt your pelvis upward, pressing your lower back into the mat. Inhale to return to the starting position.  

• Benefits: Engages deep core muscles without straining the stoma.  

Seated Leg Extensions  

• How to Do It: Sit tall in a chair with your feet flat on the floor. Extend one leg straight out, hold for a few seconds, and lower it back down. Alternate sides.  

• Benefits: Strengthens the core and legs while seated.  

Modified Bridges  

• How to Do It: Similar to the yoga version, but with a focus on controlled movement. Lift and lower your hips slowly, engaging your glutes and core.  

• Benefits: Activates the glutes and lower back.  

Diaphragmatic Breathing  

• How to Do It: Sit or lie down comfortably. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise. Exhale slowly through your mouth.  

• Benefits: Strengthens the diaphragm and improves core stability.  

Tips for a Safe & Enjoyable Practice  

• Move at Your Own Pace: There’s no rush—focus on how your body feels and avoid pushing through discomfort.  

• Modify as Needed: Use props or adjust poses to accommodate your stoma and comfort level.  

• Stay Hydrated: Keep a water bottle nearby and take sips as needed.  

• Join a Class: Consider attending an adaptive yoga or Pilates class, either in person or online.  

• Breathe Mindfully: Focus on deep, steady breaths to enhance relaxation and body awareness.  

Conclusion  

Yoga and Pilates are more than just exercises—they’re tools for reconnecting with your body, building strength and finding peace of mind. As an ostomate, these practices can help you regain confidence in your movements and embrace a more active lifestyle.  

Remember, the journey is about progress, not perfection. Start slow, listen to your body, and celebrate every small victory along the way. Whether you’re stretching in Child’s Pose or practicing diaphragmatic breathing, each moment on the mat is a step toward greater strength and well-being.  

Ready to get back to yoga and pilates after your ostomy? Explore SnS's range of ostomy supplies and expert-backed blogs to support your ostomy journey.