5 Yoga Poses to Help Relieve Acid Reflux

Acid reflux is a very common issue that people have to go through. Nobody enjoys the discomfort, heartburn, and irritability that come with acid reflux flare-ups following large meals. If these flare-ups started frequently happening in your life, you would detest them so much more. 

In those with gastroesophageal reflux disease (GERD), acid reflux attacks are a common occurrence. You can make many dietary and lifestyle changes to try and address your acid reflux. Along with creating a diet, you can also try yoga poses for acid reflux relief.

To understand how yoga can help ease acid reflux symptoms, you need to understand acid reflux in detail.

Acid Reflux: What is it?

acid reflux symptoms
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Food travels to your stomach after you eat it. It must travel through the entrance, though, before reaching your stomach. There is a huddle of muscles(LES) at the entryway. The Lower Esophageal Sphincter will now close precisely when the food has passed through it. 

This prevents any stomach acid from escaping and travelling up the LES to induce heartburn. Acid can sometimes escape from the stomach and move up your esophagus because the LES does not always seal completely or it becomes loose. Acid reflux is the condition that causes you to experience heartburn.

This sensation does not sound particularly pleasant, especially after a great meal. It is considerably worse for those who have GERD and are, therefore, far more knowledgeable about acid reflux than they would like to be. So, people suffering from GERD are open to trying everything that can relieve them from this pain and discomfort. One of these things that they can try is simple yoga sequences for acid reflux relief.

There are several things that you can try to manage your acid reflux flare-ups. Here are a few of those before we move on to the yoga breathwork for acid reflux relief.

  • The first thing you can try is quitting smoking. Smoking hampers the LES’s ability to perform its functions as needed.
  • If you feel heartburn when you go to sleep regularly, you can try to raise your bed's head, as this will push the contents of your stomach back into it.
  • Another thing you can remember is to not lie down straight after a meal. Also, remember to create a diet plan mindful of food items that aggravate or relieve your acid reflux.
  • You can also try and avoid tight-fitting clothes.

These were a few lifestyle changes that you can practice in case you’re looking for some solutions to help you relieve your acid reflux flare-ups. Now, moving on to the yoga poses, here are five yoga poses for acid reflux relief.

Yoga Poses for Acid Reflux Relief

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These five simple yoga sequences for acid reflux relief are very easy to perform if you follow the instructions well.

1. Paschimottanasana

Paschimottanasana for acid reflux

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The first yoga for acid reflux relief is Paschimottanasana. It is also referred to as the Forward Bend pose. To perform this asana, you need to start by sitting on the yoga mat. Your legs will be stretched in front of you, and your hands will be at your side. Before you move any further into this asana, make sure that your core is tightened and try to focus on your breathing. 

You should also make sure that your spine is straight before you proceed any further. Now that you are in the correct starting position, you need to start by stretching your hands and trying to touch your toes. 

If your hands are comfortably touching your feet with your hands, then only you can move further into this asana. Now you can try and touch your forehead to your legs. This will stretch all your muscles and therefore aid in digestion and, therefore, acid reflux. You can hold this position for three minutes or as long as it is comfortable for you.

2. Supta Baddha Konasana

Supta Baddha Konasana for acid reflux

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The next asana on the list of yoga poses for acid reflux relief is the Reclining Butterfly pose. You start this asana by lying down on your yoga mat. Your feet should be apart and extended. After getting into this position, bend your knees so that the soles of your feet are touching. 

Pull your heels as close as possible to your pelvic area, as this will tighten and work your abdominal muscles. Make sure that your hands are at your side and your palms are flat on the floor. Try to hold this position for 2 minutes.

3. Marjaryasana

Marjaryasana for acid reflux
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The next yoga pose for acid reflux relief is the Cat/Cow pose. In this, you start by lying on your hands and knees on the yoga mat. Your palms and knees should be placed directly under your shoulders and hips, respectively. After getting into this position, focus and breathe in. Then pull your chin and your tailbone up while pushing your belly into the floor. 

After this, exhale your breath and round your spine by tilting your head as well as your tailbone downwards into the floor. Now you can return to the original position and repeat the asana five times.

4. Vajrasana

Vajrasana for acid reflux

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The next yoga pose is the Thunderbolt pose. You perform this asana by kneeling down on your yoga mat. Sit back on your heels and keep your head and spine straight. Your hands should be resting on your knees. Hold this yoga pose for 10 minutes and focus on your breathing without thinking about anything else.

5. Ardha Matsyendrasana

Ardha Matsyendrasana for acid reflux

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The next yoga for acid reflux relief is the Half Spinal Twist pose. You can start this asana by sitting on your yoga mat with your legs in front of you. Your spine should be straight, and your hands by your side. Next, fold your left knee such that it is lying on your pelvic region like a cross.

After this, bring your right knee over the other knee. After this, twist your left hand right over your right knee. Your right hand will stay at your back. You should try to hold this position for a minute and repeat it five times.

The Bottom Line

These are the five asanas that can help you understand how yoga can help ease acid reflux symptoms. If you want to improve your health right away and abstain from acid reflux, visit Zanducare.com now to find the right medicines and products for the same. 


Zandu Ayurvedic Team

Zandu Ayurvedic Team has a panel of over 10 BAMS (Ayurvedacharya), boasting a collective experience of over 50 years. With a deep-rooted understanding of Ayurveda, they are committed to sharing their expertise & knowledge through our blogs.
We use all kinds of Ayurvedic references in our content. Please use the contact form for any editorial queries.

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