Five Yoga Poses That Can Help Improve Acid Reflux

Acid reflux, also known as heartburn, is a common condition that can cause discomfort and affect your quality of life. It occurs when stomach acid backs up into your esophagus, causing a burning sensation in your chest. While lifestyle changes and over-the-counter medications can help manage acid reflux, yoga poses can also be a beneficial addition to your treatment plan.Yoga is a mind-body practice that offers a range of health benefits, including stress reduction, improved digestion, and enhanced flexibility. Specific yoga poses can target areas of the body that contribute to acid reflux, providing relief and promoting overall well-being.

In this article, we’ll explore five yoga asanas that can help alleviate acid reflux symptoms and improve your digestive health.

Five Yoga Asanas To Treat Acid Reflux

Supta Baddha Konasana (Reclining Bound Angle Pose)

This gentle pose helps stretch the inner thighs and groin, promoting digestive function. It also calms the mind and body, reducing stress levels that can exacerbate acid reflux.

To do this pose: Lie on your back and bend your knees, bringing the soles of your feet together. Let your knees fall open to the sides. You can use a strap or blanket to support your thighs if needed.

Ardha Matsyendrasana (Half Lord of the Fishes Pose)

This pose targets the spine, hips, and shoulders, promoting digestion through improved flexibility. It additionally massages the internal organs, aiding in acid reflux relief.

To do this pose: Sit on the floor with your legs extended in front of you. Cross your left leg over your right leg, then bring your right foot to the floor on the outside of your left hip. Bring your left elbow to the outside of your right knee and twist your torso to the right. You can use a strap to help you twist.

Bhujangasana (Cobra Pose)

This pose strengthens the back muscles, enhancing posture and reducing acid reflux. It also massages the internal organs, promoting digestive health.

To do this pose: Lie on your belly with your legs extended behind you. Place your hands under your shoulders and press your palms into the floor. Lift your chest off the floor, keeping your hips pressed into the floor.

Utthita Trikonasana (Extended Triangle Pose)

This pose stretches the sides of the body, promoting digestion and improving posture. It also strengthens the legs and core, further supporting good posture and reducing acid reflux.

To do this pose: Stand with your feet wide apart. Extend your right arm out to the side, keeping your arm parallel to the floor. Bend your left arm and place your hand on your left shin or knee.

Nadi Shodhana Pranayama (Alternate-Nostril Breathing)

This breathing technique calms the mind and body, reducing stress levels that can contribute to acid reflux.

To do this breathing technique: Close your right nostril with your thumb. Inhale through your left nostril. Then, close your left nostril with your ring finger and exhale through your right nostril. Inhale through your right nostril, then close your right nostril with your thumb and exhale through your left nostril.

How Yoga Works for Acid Reflux

Yoga, an ancient mind-body practice, offers a unique approach to alleviating acid reflux symptoms by addressing the underlying causes. Here are five key benefits of yoga for acid reflux:

1. Improves Digestion: Yoga poses that stretch and massage the abdominal area, such as Supta Baddha Konasana (Reclining Bound Angle Pose), can promote smooth peristalsis, the rhythmic movement that helps move food through the digestive tract. This improved digestion can reduce the risk of acid reflux.
2. Strengthens Back Muscles: Yoga postures that strengthen the back muscles, such as Bhujangasana (Cobra Pose), can enhance posture, which in turn reduces the pressure on the lower esophageal sphincter (LES), the valve that prevents stomach acid from flowing back into the esophagus.
3. Massages Internal Organs: Yoga practices like Agnisar Kriya, a powerful abdominal cleansing technique, can gently massage the internal organs, including the stomach, intestines, and liver, promoting their overall health and function.
4. Calms Mind and Body: Yoga’s deep breathing techniques, such as Nadi Shodhana Pranayama (Alternate-Nostril Breathing), have a calming effect on the mind and body. Chronic stress can exacerbate acid reflux, and yoga’s stress-reducing effects can help manage and prevent symptoms.
5. Reduces Stress Levels: Yoga’s focus on mindfulness and meditation practices can help reduce stress levels, which is a significant contributing factor to acid reflux. Stress can trigger the release of hormones that increase stomach acid production and weaken the LES, leading to acid reflux.

Additional Tips

• Practice Yoga on an Empty Stomach: Ideally, practice yoga at least two hours after eating to allow your stomach to empty fully. This helps prevent discomfort during poses that involve twisting or bending forward.
• Wear Loose-Fitting Clothing: Choose comfortable, loose-fitting clothing that allows for unrestricted movement and doesn’t constrict your abdomen. Tight-fitting clothing can exacerbate acid reflux symptoms.
• Do Not Overexert Yourself: Listen to your body and avoid pushing yourself beyond your limits. Start with gentle yoga poses and gradually increase the intensity as you become more comfortable.
• Listen to Your Body and Stop if You Experience Any Pain: If you experience any discomfort or pain during a yoga pose, stop immediately. Do not force yourself into positions that cause discomfort.
• Talk to Your Doctor Before Starting Any Yoga Practice: If you have any pre-existing health conditions, consult with your doctor before starting any yoga practice to ensure it is safe for you.
• Incorporate Breathing Techniques: Regularly practice deep breathing techniques, such as diaphragmatic breathing, to promote relaxation and reduce stress levels, which can contribute to acid reflux.
• Seek Professional Guidance: Consider working with a qualified yoga instructor who is familiar with acid reflux and can tailor a practice specifically for your needs.
• Maintain a Healthy Lifestyle: Combine your yoga practice with healthy lifestyle habits, such as eating a balanced diet, getting regular exercise, and managing stress effectively, to maximize the benefits for acid reflux management.
• Be Patient and Consistent: Remember that yoga is a journey, not a destination. Be patient with yourself and practice regularly to experience the cumulative benefits for acid reflux management.
• Enjoy the Process: Approach your yoga practice with a positive mindset and focus on the benefits it brings to your overall well-being. Enjoy the process of self-care and mindfulness that yoga cultivates.

Yoga can be a helpful addition to your acid reflux treatment plan, but it is important to remember that it is not a cure. If you have acid reflux, it is important to see a doctor to get a diagnosis and discuss treatment options. Hopefully, the above article of TTC has provided you with useful information. If you have any questions or concerns, please leave a comment below.