Yoga is a form of exercise that may help improve balance, flexibility, and range of motion associated with ankylosing spondylitis (AS). It could also help relieve stress and anxiety.

AS is a chronic condition that can cause stiffness and inflammation in the bones and joints of your spine. Sometimes, it can also affect the hips, knees, and ankles.

Over time, inflammation may cause some of the vertebrae in your lower back to fuse together. This may lead to lower back pain and reduced mobility, which could affect your quality of life.

There’s no cure for AS, but a healthcare professional may recommend a combination of medical treatments and lifestyle changes to help reduce inflammation.

Yoga, in particular, may be an effective exercise remedy to help improve your mobility, stability, and posture.

Keep reading to learn more about the possible benefits of yoga for AS and eight yoga poses to get you started.

Yoga is a practice that combines poses, stretches, breathing exercises, and mindfulness that may provide several physical and mental benefits. Several studies suggest that yoga may be particularly beneficial for people with AS.

For instance, a 2023 study of 60 people with AS found that following online yoga classes three times weekly for 8 weeks helped improve:

  • disease activity
  • spinal mobility, function, and flexibility
  • balance
  • muscular endurance
  • sleep quality
  • quality of life

Another 2023 study compared the effects of following a 60-minute daily yoga program for 3 months in addition to standard treatment. The participants who followed the yoga program experienced more significant improvements in disease activity and mobility, function, and flexibility than those who only had conventional treatment.

Lastly, a 2021 study involving 24 participants with AS found that practicing yoga three times daily for 2 weeks also reduced the need for taking pain relievers and improved flexibility.

All three of these studies also found that yoga may have psychological benefits for people with AS. Yoga helped reduce feelings of stress, anxiety, and depression, which is important when managing a chronic condition.

What are the symptoms of ankylosing spondylitis?

The most common symptoms of AS include pain and stiffness in the lower back and hips. These may worsen during periods of inactivity and improve with exercise.

Other symptoms of AS may include:

  • buttock pains
  • difficulty breathing deeply
  • eye inflammation or redness
  • vision problems, such as blurred vision and light sensitivity
  • unexplained weight loss
  • fatigue
  • diarrhea
  • skin rashes
  • hunched posture

AS symptoms may be sporadic. They may get worse or improve at times.

The best type of yoga for AS may depend on several factors, such as the severity of your symptoms, your overall fitness level, and your general preference.

According to the National Axial Spondyloarthritis Society (NASS) in the United Kingdom, several types of yoga may be beneficial for AS.

For instance, Ashtanga yoga and Vinyasa yoga are fast-paced yoga types that involve postures and poses, while Hatha yoga is a slower yoga that focuses on holding stretches, poses, and postures.

Hatha yoga may be a suitable place to start if you’re new to yoga.

Performing a single yoga pose now and then probably won’t relieve back pain and stiffness, but being consistent and doing a series of yoga poses daily may provide the benefits you’re looking for.

Consider practicing yoga when your muscles are more relaxed, such as 1 hour after waking up and moving. You may be too stiff when you wake up to do a full routine, and this may increase your risk of injury.

You can also break up poses throughout the day. Try easier poses in the morning and more difficult ones later.

Here are eight yoga poses that may help relieve AS pain:

1. Child’s Pose

Child’s Pose is a popular yoga pose that could help stretch your lower back and hips. To perform this pose:

  1. Sit on your shins with the tops of your feet flat on the floor.
  2. Move your hips back and, while exhaling, extend your hands out. Aim to completely straighten your arms.
  3. If you can, place your forehead on the ground.
  4. Breathe deeply, feeling the air travel back to your hips. Exhale.
  5. Hold this pose for up to 1 minute, breathing deeply.
  6. Slowly come out of the stretch by shifting your weight onto the palms of your hands and straightening your arms.

The Art of Living Foundation recommends avoiding Child’s Pose if you’re pregnant, have severe back or knee pain, or have diarrhea.

2. Bridge Pose

The Bridge Pose stretches the spine, neck, and chest. To do this pose:

  1. Lie down on your back with your knees bent, feet flat on the floor, and hands down by your side.
  2. Inhale and lift your hips toward the ceiling.
  3. Press down through your feet, arms, and shoulders. For a deeper stretch, try clasping your hands together behind your back, pinky-side down.
  4. Hold the bridge pose for 15 seconds.
  5. Exhale and bring yourself back down to the starting position. Repeat five times.

If you find it difficult to get into or hold the Bridge Pose, consider resting your lower back on a yoga block or a rolled-up towel.

Wrapping a strap around both thighs can also provide extra support and keep your legs at hip-width apart.

3. Downward-Facing Dog

A Downward-Facing Dog stretches your back and promotes flexibility. To do this pose:

  1. Start in a plank position with your arms shoulder-width apart.
  2. Push through your arms and raise your glutes in the air, bringing your ears in line with the inside of your arms.
  3. Take deep breaths and hold this position for up to 15 seconds.
  4. Come back down into plank position. Repeat five times.

4. Cobra Pose

The Cobra Pose stretches your back, lungs, and chest by lifting your chest off the floor while straightening your arms. To do this pose:

  1. Lie down on your stomach with the tops of your feet touching the ground.
  2. Bring your hands by your side, near your chest.
  3. Inhale and push up slowly from your arms, bringing your head, chest, and shoulders up.
  4. Hold this position for up to 15 seconds, then slowly bring your upper body back down.
  5. Repeat this pose five times.

5. Locust Pose

The Locust Pose strengthens lower back muscles. To do this pose:

  1. Lie down flat on your stomach, with your arms by your side facing palm-up.
  2. Inhale and lift your arms, legs, chest, and face off the ground all at once, pushing through your pelvis.
  3. Exhale and hold the stretch for up to 15 seconds.
  4. Come back down to the starting position, exhaling. Repeat five times.

6. Mountain Pose

The Mountain Pose is a simple stretch with a big impact. To do this pose:

  1. Stand tall with your arms down by your side, toes spread out, and palms facing forward.
  2. Inhale deeply, focusing on aligning the muscles in your body, from your calves, thighs, hips, core, and up to your shoulders and neck.
  3. Exhale slowly, focusing on this alignment and imagining your shoulders stacked over your hips.
  4. Repeat this cycle 15 times.

7. Cat-Cow Pose

The Cat-Cow Pose can help strengthen and elongate your spine and neck. To do this pose:

  1. Kneel on your fours, with knees, shins, and top of feet flat down and arms straight down at your shoulders.
  2. Inhale, flexing your spine and looking up.
  3. Exhale, bringing your head down and pushing through your arms to round your spine.
  4. Repeat this cycle 10 times.

8. Staff Pose

The Staff Pose can help strengthen your core, improve posture, and stretch your neck and shoulders. To do this pose:

  1. Sit on your buttocks and extend your legs in front of you, pointing your toes up.
  2. Straighten your back and extend your arms to your side, palms facing forward.
  3. Inhale, fully stretching your body by straightening your arms, lifting your heels up and pointing up, and lifting your head up.
  4. Exhale, slowly releasing.
  5. Repeat this cycle 15 times.

AS is a chronic condition and has no cure. Treatments aim to help manage the disease by relieving pain and preventing spinal defects. Treatment options include natural remedies and medication, such as:

A doctor may also recommend using an assistive device like a cane to help improve your stability.

»LEARN MORE:Treatments for AS.

AS is a chronic inflammatory condition that may cause lower back pain and reduce mobility and function. Over time, this could affect your ability to perform daily activities and quality of life.

A healthcare professional may recommend a yoga program along with medical treatment. Yoga could help improve balance, strength, and mobility, as well as mental factors like stress.

It’s important to speak with a doctor before trying these yoga poses. Some mild pain is typical during or after the first few times you do yoga stretches. However, stop immediately if the pain is severe.