Yoga for acid reflux: try these poses

Yoga for acid reflux: try these poses | XpertsReviews.com

Acid reflux is a digestive problem that can lead to bloating and heartburn. Try yoga to manage acid reflux and get quick relief.

Sometimes stomach acid flows up into the throat, causing discomfort. This is called acid reflux. Eating a large meal and having a sour backlash in your throat is quite common. However, you may need to take medication if this happens repeatedly, as it may be due to gastroesophageal reflux disease or GERD. These medications reduce the amount of stomach acid produced in the body. However, if you are looking for a more natural approach, you can also choose to do yoga for acid reflux. Certain poses can regulate stomach acid production and contribute to better digestion.

What is acid reflux?

Acid reflux or gastroesophageal reflux occurs when the contents of your stomach flow back into your esophagus, a muscular tube that helps move food and liquids from your throat to the stomach. Gastroesophageal reflux disease or GERD is a more serious condition that lasts a long time, according to the United States. National Institute of Diabetes and Digestive and Kidney Diseases. About 13.98 percent of people worldwide suffer from GERD, according to a study published in the Scientific reports reviewed in 2020.

Acid reflux causes heartburn. Image courtesy: Adobe stock

According to a study published in Missouri Medicine in 2018. If you suffer from acid reflux, you will feel a burning sensation right in the middle of your chest, a sour taste in your mouth, have frequent hiccups, bad breath and bloating, according to the UK. National Health Service.

Yoga for acid reflux: does it work?

Yes, doing yoga to manage acid reflux can help. In a study published in the Journal of Sports and Health Sciences As of September 2024, yoga has shown promise as an effective approach to relieving acid reflux symptoms.

You may still need to take medications to reduce the amount of stomach acid produced by glands in the stomach lining. Regular and proper use of yoga along with proton pump inhibitors may help control severe GERD symptoms, according to a study published in the International Journal of Yoga in 2013. “Do yoga to manage acid reflux, as it can improve digestion, reduce stress, and promote relaxation,” says yoga expert Dr. Hansaji Yogendra.

Yoga for acid reflux: Poses to do

If you want to try yoga to manage acid reflux, start with the following 11 poses:

1. Pavanamuktasana or Wind Relief Pose

  • Lie on your back to do Pavanamuktasana.
  • Bring your knees toward your chest, hold them with your hands, then release them.

“This is one of the yoga poses for acid reflux management as it massages the abdominal organs. So, it can aid digestion and relieve gas, a common trigger for acid reflux,” explains the expert. The gentle pressure on the stomach helps expel trapped air. Regularly practicing this yoga pose can reduce bloating and improve gut health.

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2. Paschimottanasana or the seated forward bend

  • Sit with your legs straight out in front of you and your feet together.
  • Raise your arms to chest level.
  • Lean forward and try to hold your toes.
  • Hold this position for five seconds then return to the starting position.

This seated forward bend stretches the digestive organs, improving their efficiency. Squeezing helps release trapped stomach acid, so do this pose if you’re considering yoga to manage acid reflux.

3. Vajrasana or love at first sight pose

  • Kneel and sit on your heels without slouching.
  • Relax your hands on your thighs. Sit like this for about 10 seconds.

“This is a pose that can be done right after eating as it helps promote digestion by improving blood circulation to the stomach. This can help prevent the buildup of stomach acid, known to cause acid reflux,” explains the expert.

4. Yashtikasana or stick pose

  • Lie on your back with your arms at your sides, legs together and toes pointed toward the ceiling.
  • Raise both arms above your head while stretching your toes outward.
  • Bring your arms back and relax your toes.

This full-body stretch relieves abdominal tension and improves oxygen flow to the digestive organs. It relaxes the diaphragm, helping to reduce episodes of acid reflux.

5. Talasana or palm tree pose

  • Stand straight with your feet a foot apart and your arms at your sides.
  • Hold your hands above your head while keeping them parallel and palms facing each other.
  • Then lower your hands.

If you want to try yoga to manage acid reflux, adding this pose to your routine is a must. This pose stretches the abdominal muscles and promotes better digestion. “It helps release trapped air in the digestive tract, reducing bloating and acid buildup,” says Dr. Hansaji.

6. Padmasana or lotus pose

  • Sit with both legs straight.
  • Bend your right leg and place your heel at the root of your left thigh.
  • Do the same with your left leg, close your eyes and focus on your breathing.

Sitting in Padmasana, a meditative pose, calms the mind, which helps reduce stress-related acid reflux. It also improves posture, thus avoiding excessive pressure on the stomach. So, if you decide to do yoga to manage acid reflux, sit in lotus pose.

7. Sthita prarthana asana or standing prayer pose

  • To do this simple pose, stand with your feet together and your arms at your sides.
  • Fold your hands in prayer position at chest level, close your eyes and pay attention to your breathing.

This prayer pose focuses on breathing and mindfulness, both of which are essential for managing acid reflux. “This helps reduce stress and promotes better digestion thanks to diaphragmatic breathing,” specifies the expert.

8. Sukhasana or easy pose

  • Sit up straight and cross your legs to do the easy pose.
  • Place your hands on your thighs in a relaxed position.

Sitting cross-legged in this yoga pose encourages deep breathing, which helps regulate stomach acid production. It relaxes the digestive system and improves bowel function, so be sure to do this pose if you are considering doing yoga to manage acid reflux.

9. Virasana or hero pose

  • To do hero pose, sit with your legs straight.
  • Bend your left leg, sit on your left foot with the heel under your butt.
  • Bend your right leg, place your right foot on the ground.
  • Keep your hands on the respective knees.
  • Close your eyes and relax.

This seated yoga pose improves blood circulation in the abdominal region, thereby promoting digestion. “It relieves indigestion and soothes the stomach lining, thereby reducing reflux symptoms,” explains the expert.

10. Parvatasana or mountain pose

  • The first step in mountain pose is to sit with your hands at your sides.
  • Raise your arms and bring your palms together.
  • Lower them slowly and return to the starting position.

This mountain pose stretches the spine and abdominal muscles, relieving pressure on the digestive organs. So, do this pose if you are trying yoga to manage acid reflux.

mountain pose
Try yoga to manage acid reflux. Image courtesy: Adobe stock

11. Shavasana or corpse pose

  • Just like a corpse, lie on your back with your arms at your sides.
  • Close your eyes and just relax.

“This will calm the mind and body, which are known to cause stress as a trigger for acid reflux. This will encourage deep breathing and support overall digestive health,” explains the expert.

Before doing yoga to manage acid reflux, just make sure you don’t have severe back or knee pain, or balance problems. In such cases, avoid specific poses such as forward bends, knees, and standing balances to avoid discomfort or injury.

Best time to do yoga to manage acid reflux?

The best time to do yoga to manage acid reflux is in the morning to stimulate your digestion and in the evening to relax and reduce nighttime symptoms. “Practicing these poses on an empty stomach or 2 to 3 hours before or after eating, along with mindful eating and stress management, can significantly alleviate acid reflux symptoms,” says the expert.

The feeling of stomach acid flowing up into the esophagus again and again can be uncomfortable. So, do yoga to manage acid reflux and improve your gut health.

Related FAQs

Does Kapalbhati reduce acid reflux?

Kapalbhati breathing exercise or skull polishing is safe to manage acid reflux. Its emphasis on gentle, controlled breathing purifies the respiratory system and improves oxygenation, thereby reducing stress, which is a major trigger for acid reflux. However, avoid aggressive belly movements to avoid unnecessary abdominal pressure.

What is the best exercise to get rid of acid reflux?

Opt for physical activities like yoga, walking and swimming. Avoid sit-ups and high-impact exercises, especially those that put pressure on the abdomen, as they may make acid reflux worse.

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