Yoga is a proven and effective complementary treatment for acid reflux or GERD (Gastroesophageal Reflux Disease). It offers yoga for acid reflux that helps reduce symptoms by promoting relaxation and improving digestion. Specific yoga poses such as the recommended Seated Forward Bend and Child’s Pose can help reduce stomach acid production and ease discomfort by enhancing circulation, reducing stress, and supporting proper digestive function. Thus, incorporating these gentle exercises into your routine may relieve and improve overall gastrointestinal health.
If you experience acid reflux more than twice a week or find that it significantly impacts your daily activities, consider these 5 yoga exercises for GERD treatment! Let’s explore them!
Table Of Contents
1. Which Yoga Is Best For Acid Reflux? Know 5 Yoga Exercises For GERD
2. Which Pranayama Removes Acidity?
3. Expert’s Advice
4. The Final Say
5. FAQs
6. References
Which Yoga Is Best For Acid Reflux? Know 5 Yoga Exercises For GERD
Yoga offers effective ways to manage acid reflux (GERD) through various poses and practices. Integrating following yoga poses will help in alleviating acid reflux symptoms but would also help to improve overall health:
1. Half Lord Of The Fishes Pose
This Ardha Matsyendrasana pose stimulates the digestive organs and enhances circulation, helping improve digestion and relieve symptoms of acid reflux. This gentle twist aids in detoxification and reduces bloating and discomfort associated with acid reflux.
Steps to Perform This Yoga For Acid Reflux:
1. Sit and bend your right knee and properly place your right foot outside your left thigh.
2. Bend your left knee and tuck your left foot under your right hip.
3. Inhale and lengthen your spine.
4. Exhale and twist to the right side, placing your right hand on the floor behind you for support.
5. Place your left elbow outside your right knee to deepen the twist.
Also Read: Yoga For Digestive Health: Improve Gut & Discomfort
2. Seated Forward Bend
The Seated Forward Bend (Paschimottanasana) helps calm the mind and stimulate the digestive organs, which can alleviate symptoms of acid reflux. This pose also promotes relaxation and reduces stress, contributing to overall digestive health.
Steps to Perform This Yoga For Acid Reflux:
1. Sit on the surface with your legs extended straight in front of you.
2. Inhale and lengthen your spine.
3. Exhale and hinge at the hips, reaching forward toward your feet.
4. Keep your back straight and avoid rounding your spine.
5. Hold onto your feet, ankles, or shins, depending on your flexibility.
6. Breathe deeply, hold the pose for several breaths, and then release.
3. Legs Up the Wall
Legs Up the Wall (Viparita Karani) is a restorative pose that helps reduce stress and promote relaxation, which is essential for managing acid reflux. This pose also aids in improving circulation and reducing stomach acid production.
Steps to Perform This Yoga For Acid Reflux:
1. Sit close to a wall with your legs extended.
2. Lie back and swing your legs up the wall ceiling, keeping your hips as close to the wall as possible.
3. Adjust your position so your legs comfortably rest against the wall.
4. Place your arms by your sides, palms facing up.
5. Close your eyes, breathe deeply, and hold the pose for several minutes.
6. To release, gently slide your legs down and roll to one side before sitting up.
Also Read: 12 Most Effective Upper Body Workout Poses | ToneOpFit
4. Pranayama (Breathing Exercises)
Pranayama, or controlled breathing exercises, can significantly help with acid reflux by promoting relaxation and reducing stress. Techniques like Diaphragmatic Breathing, Nadi Shodhana, and Bhramari Pranayama can enhance digestive efficiency and reduce stomach acid production.
Steps to Perform This Yoga For Acid Reflux:
1. Diaphragmatic Breathing
- Start by placing your one hand on your chest and the other on your abdomen.
- Inhale deeply through your nostril, expanding your abdomen rather than your chest.
- Exhale slowly through your mouth, slightly open, allowing your abdomen to fall.
2. Nadi Shodhana (Alternate Nostril Breathing)
- Sit comfortably with your spine straight.
- Close your right nostril properly with your right thumb.
- Inhale deeply through your left side nostril.
- Close your left side nostril with your ring finger and release your right nostril.
- Exhale slowly through your right nostril.
- Inhale through your right nostril, then close it and exhale through your left nostril.
3. Bhramari Pranayama (Humming Bee Breath)
- Close your eyes and take a few deep breaths.
- Inhale deeply, then exhale while making a humming sound like a bee.
- Focus on the vibration and sound, which helps calm the mind.
5. Bridge Pose
Incorporating these Hatha Yoga practices into your routine can help manage acid reflux symptoms by promoting relaxation, improving digestion, and reducing stress. One such pose is the bridge pose.
Steps to Perform This Yoga For Acid Reflux:
1. Lay on your back with your bent knees and feet flat on the surface, hip-width apart.
2. Place your arms to the sides of your body with palms facing down.
3. Inhale and lift up your hips towards the side wall, pressing your feet and arms into the plain floor.
4. Hold for an initial few breaths, then slowly lower your hips back down.
Also Read: Effective Exercises To Lose Belly Fat & Practical Tips
Which Pranayama Removes Acidity?
Pranayama, the controlled breathing practice in yoga, offers effective techniques to help alleviate acidity (acid reflux) through various mechanisms supported by scientific principles. Here, have a look:
Pranayama Technique | Inclusion | Benefits for Acidity |
Diaphragmatic Breathing (Abdominal Breathing) | It involves deep inhalation and exhalation, focusing on expanding the belly rather than the chest. | It stimulates the vagus nerve, which regulates the digestive system. It promotes relaxation of the gastrointestinal tract, enhances digestive efficiency, and reduces the production of stomach acid, helping to alleviate acidity. |
Nadi Shodhana (Alternate Nostril Breathing) | Alternates the breath between the left and right nostrils in a controlled manner. | Balances the autonomic nervous system, reducing excessive stress and promoting relaxation. By managing stress, it helps reduce acid reflux symptoms, as stress is known to exacerbate acidity. |
Bhramari Pranayama (Humming Bee Breath) | It involves inhaling deeply and exhaling while humming like a bee. | It calms the mind and nervous system by stimulating the release of endorphins and reducing stress hormones like cortisol. Induces relaxation, thereby alleviating stress-related triggers of acidity. |
Sheetali Pranayama (Cooling Breath) | It involves inhaling through a rolled tongue or pursed lips, which cools the breath. | Sheetali lowers body temperature and reduces excess heat, including acidity levels. Cooling the body through Sheetali can soothe the digestive system and mitigate symptoms of acidity. |
Kapalabhati Pranayama (Skull-Shining Breath) | Consists of rapid, forceful exhalations followed by passive inhalations. | It increases blood circulation and oxygenation, enhancing digestive functions. Improved circulation supports the efficient transport of nutrients and promotes detoxification, contributing to a balanced digestive system and reducing acidity. |
Also Read: Exercises For Tailbone Pain! Causes & Management
Expert’s Advice
I recommend incorporating yoga alongside dietary adjustments to help manage acid reflux (GERD). Yoga's gentle poses and breathing techniques, such as pranayama, are beneficial for reducing stress levels, which can worsen reflux symptoms. Poses like twists and forward bends aid digestion and alleviate abdominal discomfort, while techniques like diaphragmatic breathing promote relaxation and support digestive function.
It is crucial to remember that yoga should complement a comprehensive treatment plan that includes avoiding trigger foods, eating smaller meals, and maintaining a healthy weight. I encourage individuals to consult with their healthcare provider to personalise their yoga practice and ensure it aligns with their therapeutic approach.
Health Expert
Aditi Upadhyay
The Final Say
Ultimately, yoga offers a comprehensive approach to managing acid reflux (GERD) through its gentle poses and specific breathing techniques like pranayama. Integrating these practices into a regular yoga routine addresses the physical symptoms of acid reflux and promotes overall well-being by nurturing a harmonious connection between mind and body.
It's essential to practice yoga safely and under the guidance of a qualified instructor, complementing it with other medical advice and lifestyle changes for optimal management of acid reflux.
FAQs
1. What are the best yoga stretches for acid reflux?
The best yoga stretches for acid reflux include the Cat-Cow stretch, Seated Forward Bend, Child's Pose, and Downward-Facing Dog. These poses help improve digestion and reduce stress, which can alleviate symptoms of acid reflux.
2. Which yoga positions for acid reflux are widely preferred?
Widely preferred yoga positions for acid reflux include Cat-Cow stretch, Seated Forward Bend, Child's Pose, and Cobra Pose. These positions help enhance digestion and reduce stomach acid production.
3. Does yoga for acid reflux and gas work?
Yes, yoga can be effective for acid reflux and gas. It promotes relaxation, reduces stress, and improves digestion, all of which can help alleviate symptoms of these conditions.
4. How to practice yoga poses for gastric reflux?
To practice yoga poses for gastric reflux, start with gentle stretches like Cat-Cow and Child's Pose. Focus on proper deep breathing and maintaining a relaxed state. It's important to practice on an empty stomach and avoid poses that pressure the abdomen.
5. How is Agnisar Kriya for GERD?
Agnisar Kriya can benefit GERD as it stimulates digestive fire and enhances metabolism. However, it should be practised with caution and ideally under the right guidance of a qualified fitness instructor, especially for those with severe GERD symptoms.
References
- Yoga for Acid Reflux - Embrace it! | Yoga With Adriene
- Official journal of the American College of Gastroenterology | ACG (lww.com)
- www.ijmsir.com (yogapranavidya.com)
- Yoga practices for acid reflux (shvasa.com)
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