Occasionally, stomach acid may ascend towards the throat, resulting in discomfort, a condition referred to as acid reflux. It is quite common to experience a sour backwash in the throat after consuming a large meal. However, if this occurs frequently, it may be necessary to consider medication, as it could indicate gastroesophageal reflux disease (GERD). Such medications work by decreasing the production of stomach acid. Alternatively, for those seeking a more natural remedy, practising yoga may be beneficial for managing acid reflux. Certain yoga poses can help regulate stomach acid production and enhance overall digestion.

What is acid reflux?

Acid reflux, also known as gastroesophageal reflux, occurs when the contents of the stomach flow back into the oesophagus, which is the muscular tube responsible for transporting food and liquids from the throat to the stomach. Gastroesophageal reflux disease (GERD) represents a more serious and chronic form of this condition, as noted by the US National Institute of Diabetes and Digestive and Kidney Diseases. Research published in the journal Scientific Reports in 2020 indicates that approximately 13.98 per cent of the global population is affected by GERD.

Yoga for acid reflux: Does it work?

Engaging in yoga for the management of acid reflux can be beneficial. A study published in the Journal of Sport and Health Science in September 2024 indicated that yoga may serve as an effective method for reducing the symptoms associated with acid reflux.

It is important to note that one may still require medications designed to decrease the production of stomach acid by the glands in the stomach lining. Research published in the International Journal of Yoga in 2013 suggests that the consistent and appropriate practice of yoga, in conjunction with proton pump inhibitors, can aid in managing the more severe symptoms of gastroesophageal reflux disease (GERD). According to yoga expert Dr Hansaji Yogendra, practising yoga for acid reflux management can enhance digestion, alleviate stress, and foster relaxation.

Yoga for acid reflux: Poses to do

If you are looking to try yoga for acid reflux management, then start with 11 of these poses:

1. Pavanamuktasana or wind-relieving pose

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

"It is one of the yoga poses for acid reflux management as it massages the abdominal organs. So, it can aid in digestion as well as relieve gas, a common trigger for acid reflux," says the expert. The gentle pressure on the stomach helps expel trapped air. Regular practice of this yoga pose can reduce bloating and improve gut health.

2. Paschimottanasana or the seated forward bend

• Sit with your legs properly stretched in front of you and your feet together.
• Raise your arms to your chest level.
• Bend forward, and try to hold your toes.
• Maintain this position for five seconds then return to the starting position.

This seated forward bend stretches the digestive organs, enhancing their efficiency. The compression aids in releasing trapped stomach acid, so do this pose if you are planning to go for yoga for acid reflux management.

3. Vajrasana or thunderbolt pose

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

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

4. Yashtikasana or stick pose

• Lie on your back with your arms beside your body, legs together, and your toes pointing toward the ceiling.
• Raise both your arms overhead while stretching your toes outward.
• Bring your arms back and relax your toes.

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

5. Talasana or palm tree pose

• Stand tall, with your feet one foot apart, and arms by your sides.
• Take your hands overhead while keeping them parallel and palms facing each other.
• Then lower your hands.

If you want to try yoga for acid reflux management, then 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 down with both your legs stretched out.
• Bend your right leg, and place your heel at the root of your left thigh.
• Do the same with the 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, preventing undue pressure on the stomach. So, if you decide to do yoga for acid reflux management, sit in a lotus pose.

7. Sthita Prarthana asana or standing prayer pose

• To do this simple pose, stand with your feet together, and arms at sides.
• Fold your hands in a prayer pose at your 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. "It helps reduce stress and encourages better digestion through diaphragmatic breathing," says the expert.

8. Sukhasana or easy pose

• Sit 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 enhances gut function, so make sure to do this pose if you plan to do yoga for acid reflux management.

9. Virasana or hero pose

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

This sitting yoga pose enhances blood circulation in the abdominal region, supporting digestion. "It relieves indigestion and soothes the stomach lining, reducing reflux symptoms," says the expert.

10. Parvatasana or mountain pose

• The first step of the mountain pose is to sit with your hands at the sides.
• Raise your arms and join your palms.
• Slowly bring them down, 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 try yoga for acid reflux management?

Try yoga for acid reflux management. Image courtesy: Adobe Stock

11. Shavasana or corpse pose

• Recline on your back with your arms positioned alongside your body, akin to a lifeless form.
• Gently close your eyes and allow yourself to unwind. This practice is said to soothe both the mind and body, alleviating stress that can lead to acid reflux. It fosters deep breathing and enhances overall digestive well-being, according to the specialist.

Prior to engaging in yoga for the management of acid reflux, ensure that you do not experience significant pain in your back or knees, nor any balance difficulties. In such instances, it is advisable to refrain from certain poses, including forward bends, knee bends, and standing balances, to avoid discomfort or potential injury.

Best time to do yoga for acid reflux management?

The optimal times for practising yoga to manage acid reflux are in the morning, which can enhance digestion, and in the evening, which can help alleviate symptoms experienced at night. According to the expert, engaging in these poses on an empty stomach or two to three hours after eating, combined with mindful eating and effective stress management, can greatly reduce the symptoms of acid reflux.

The sensation of stomach acid repeatedly rising into the oesophagus can be quite distressing. Therefore, incorporating yoga into your routine can aid in managing acid reflux and promoting better gut health.

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