Yoga for Acid Reflux: the best postures to relieve symptoms

Sometimes stomach acid rises to the throat, causing discomfort. This is known as acid reflux. When eating a large amount of food, a sour flow is felt in the throat – this is a fairly common phenomenon. 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’re looking for a more natural approach, you can also try yoga for acid reflux. Some of the poses can regulate the production of stomach acid and promote better digestion.

What is acid reflux?

Acid reflux, or gastroesophageal reflux, occurs when stomach contents back up into the esophagus, a muscular tube that helps move food and liquid from the throat to the stomach. Gastroesophageal reflux disease, or GERD, is a more severe, long-term condition, according to the US National Institute of Diabetes and Digestive and Kidney Diseases. According to research published in the journal Scientific Reports in 2020, about 13.98 percent of people worldwide have GERD.

According to a study published in Missouri Medicine in 2018, older age, an excessive body mass index, anxiety and less mobility at work are risk factors for developing GERD. If you have acid reflux, you’ll experience a burning sensation right in the middle of your chest, a sour taste in your mouth, frequent hiccups, bad breath and bloating, according to the UK’s National Health Service.

Yoga for Acid Reflux: Does it Work?

Yes, doing yoga for acid reflux can help. In a study published in the Journal of Sport and Health Science in September 2024, yoga showed promise as an effective approach for alleviating acid reflux symptoms.

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

Acid Reflux Yoga: Poses to Do

If you want to try yoga for acid reflux, start with these 11 poses:

1. Pavanamuktasana or Wind Relief Pose

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

“This is one of the yoga poses for acid reflux where it massages the abdominal organs. So it can help with digestion and also relieve gas, a common trigger for acid reflux,” says the expert. Gently pressing on the stomach helps expel trapped air. Regular practice of this yoga posture can reduce bloating and improve gut health.

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2. Paschimottanasana or sitting 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.

Such forward leaning in a sitting position stretches the digestive organs, increasing their efficiency. Compression helps release trapped stomach acid, so do this pose if you plan to do yoga for acid reflux.

3. Vajrasana or Lightning Pose

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

“This is a pose that can be done right after a meal, as it aids digestion by improving blood circulation in the stomach. This can help prevent a build-up of stomach acid, which is known to cause acid reflux,” says an expert.

4. Yashtikasana or stick pose

• Lie on your back with your arms by your side, feet together, and toes pointed toward the ceiling.
• Raise both arms above your head while extending your toes outward.
• Take your hands back and relax your toes.

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

5. Talasana or palm pose

• Stand tall with your feet on one leg and your arms at your sides.
• Take your arms above your head, keeping them parallel and palms facing each other.
• Then lower your hands.

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

6. Padmasana or lotus pose

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

Sitting in padmasana, a meditative posture, calms the mind, which helps reduce acid reflux associated with stress. It also improves posture by preventing excessive pressure on the abdomen. So, if you decide to do yoga for acid reflux, sit in the lotus position.

7. Sthita prartana asana or standing prayer pose

• To perform this simple pose, stand with your feet together and your arms at your sides.
• Fold your hands in a prayer position at chest level, close your eyes and focus on your breathing.

This prayer pose focuses on breathing and mindfulness, which are essential to combating acid reflux. “It helps reduce stress and promotes better digestion through diaphragmatic breathing,” says the expert.

8. Sukhasana or easy posture

• Sit up straight and cross your legs to make Easy Pose.
• Place your hands on your hips 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’re planning to do yoga for acid reflux.

9. Virasana or hero’s pose

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

This seated yoga pose increases circulation in the abdominal area, 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 mountain pose is to sit with your hands at your sides.
• Raise your hands and join your palms.
• Slowly lower them 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 when you try yoga for acid reflux.

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 is known to cause stress, which causes acid reflux. This will stimulate deep breathing and promote overall digestive health,” says the expert.

Before you try yoga for acid reflux, just make sure you don’t have severe back or knee pain or balance problems. In such cases, avoid certain postures such as forward bends, kneeling, and standing balance to prevent discomfort or injury.

Best time to do yoga for acid reflux?

The best time to do yoga for acid reflux is in the morning to improve 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 meals, along with mindful eating and stress management, can significantly ease acid reflux symptoms,” says the expert.

The sensation of stomach acid rising up into the esophagus over and over again can cause discomfort. So, do yoga to treat acid reflux and improve gut health.