Acid reflux, heartburn, and indigestion can be uncomfortable and even painful. While medications and dietary changes help manage symptoms, yoga can be a natural remedy to improve digestion and reduce acidity.

Practicing gentle yoga poses can aid digestion, relax the body, and prevent stomach acids from rising into the esophagus. Here are some of the best yoga poses to relieve acid reflux and improve gut health.

How Does Yoga Help with Acid Reflux? 🤔

✅ Reduces stress, which is a trigger for acid reflux.
✅ Encourages digestion by stimulating abdominal muscles.
✅ Improves posture, preventing stomach acid from flowing upwards.
✅ Strengthens the diaphragm, reducing pressure on the stomach.

Try these gentle, non-inverting yoga poses to soothe acidity and promote digestion.

1️⃣ Supta Baddha Konasana (Reclined Bound Angle Pose) 🧘‍♀️

🔹 How to Do It:

• Lie on your back and bring the soles of your feet together.
• Let your knees drop outward, forming a diamond shape.
• Place a cushion under your back for support.
• Hold for 2-5 minutes, breathing deeply.

🔥 Benefits:
✅ Relaxes the abdomen and reduces bloating.
✅ Opens up the chest, improving breathing and digestion.
✅ Helps in stress relief, preventing acid reflux triggers.

2️⃣ Ardha Matsyendrasana (Seated Twist Pose) 🔄

🔹 How to Do It:

• Sit cross-legged or with one leg bent over the other.
• Place one hand behind your back and twist to the opposite side.
• Hold for 30 seconds, then switch sides.

🔥 Benefits:
✅ Improves digestion and gut mobility.
✅ Helps detoxify the body by stimulating internal organs.
✅ Reduces bloating and prevents acid build-up.

3️⃣ Marjariasana-Bitilasana (Cat-Cow Stretch) 🐱🐄

🔹 How to Do It:

• Get into an all-fours position (tabletop pose).
• Inhale, arch your back, and lift your head (Cow Pose).
• Exhale, round your spine, and tuck your chin (Cat Pose).
• Repeat 10-12 times.

🔥 Benefits:
✅ Improves gut motility and relieves bloating.
✅ Reduces stress and tension in the stomach.
✅ Boosts circulation to the digestive organs.

4️⃣ Vajrasana (Thunderbolt Pose) ⚡

🔹 How to Do It:

• Sit on your heels with your back straight.
• Rest your hands on your knees and breathe deeply.
• Hold for 5-10 minutes after meals.

🔥 Benefits:
✅ Best pose for improving digestion after eating.
✅ Prevents acid from rising into the esophagus.
✅ Strengthens abdominal muscles and relieves bloating.

5️⃣ Supta Sukhasana (Reclined Easy Pose) 🛏️

🔹 How to Do It:

• Lie on your back with your legs crossed in an easy pose.
• Place a pillow under your head and lower back.
• Hold for 3-5 minutes, breathing deeply.

🔥 Benefits:
✅ Keeps the stomach below the esophagus, reducing reflux.
✅ Encourages relaxation and deep breathing.
✅ Helps with sleep quality, which is crucial for gut health.

Yoga Tips for Acid Reflux Prevention 📌

✔ Practice these poses on an empty stomach or at least 2 hours after eating.
✔ Avoid inverted poses (like headstands) that push acid up.
✔ Focus on deep belly breathing to calm the digestive system.
✔ Maintain good posture while sitting or standing.
✔ Stay hydrated and avoid spicy, acidic, or oily foods before bedtime.

FAQs on Yoga & Acid Reflux 🤔

Q1: How often should I practice yoga for acid reflux?

A: Daily practice of 15–20 minutes can help prevent and manage symptoms effectively.

Q2: Can yoga completely cure acid reflux?

A: Yoga helps manage symptoms but should be combined with dietary changes and medical advice for best results.

Q3: Which yoga poses should I avoid if I have acid reflux?

A: Avoid deep backbends, inversions, or lying flat immediately after eating, as they can worsen symptoms.

Q4: Can breathing exercises help with acid reflux?

A: Yes! Pranayama techniques like Anulom Vilom (alternate nostril breathing) can help reduce stress and improve digestion.

Q5: What is the best time to practice yoga for acid reflux?

A: Morning or early evening is ideal. Avoid doing yoga right after meals.

Final Thoughts: Say Goodbye to Acid Reflux with Yoga!

✅ Incorporate these yoga poses into your daily routine for better digestion.
✅ Avoid heavy, acidic foods that trigger reflux.
✅ Stay active, manage stress, and listen to your body.

📢 Do you suffer from acid reflux? Try these yoga poses and share your experience in the comments!

Disclaimer:

This article is for informational purposes only. If you have chronic acid reflux, consult a healthcare provider before starting any yoga practice.