Acid reflux is a common problem. It causes a burning feeling in the chest. This feeling is called heartburn. Many people want to find natural ways to feel better. One way to help is through yoga.
What is Acid Reflux?
Acid reflux happens when stomach acid goes back into the food pipe. The food pipe is also known as the esophagus. This can cause a burning feeling. It can also make you feel like you have a lump in your throat. Other symptoms include coughing, sore throat, and trouble swallowing.
Why Yoga Can Help
Yoga can help relax the body. It can also improve digestion. When you do yoga, you focus on your breathing. This can help reduce stress. Stress can make acid reflux worse. Yoga also helps improve posture. Good posture can help keep stomach acid where it belongs.
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Best Yoga Poses for Acid Reflux
Here are some yoga poses that can help. These poses are easy and gentle. They can help improve digestion and reduce acid reflux symptoms.
| Yoga Pose | How It Helps |
|---|---|
| Cat-Cow Pose (Marjaryasana-Bitilasana) | This pose helps to massage the stomach. It also helps with digestion. |
| Child’s Pose (Balasana) | This pose helps to relax the body. It can also help reduce stress. |
| Seated Forward Bend (Paschimottanasana) | This pose helps to calm the mind. It also helps with digestion. |
| Bridge Pose (Setu Bandhasana) | This pose helps to improve posture. Good posture can help reduce acid reflux. |
| Reclining Bound Angle Pose (Supta Baddha Konasana) | This pose helps to relax the stomach muscles. It also helps improve digestion. |
How to Do These Poses
Here are simple steps to do each pose. Remember to breathe deeply and move slowly.
Cat-cow Pose (marjaryasana-bitilasana)
- Start on your hands and knees.
- Inhale and arch your back, lifting your head and tailbone. This is Cow Pose.
- Exhale and round your back, tucking your chin to your chest. This is Cat Pose.
- Repeat this for 10 breaths.
Child’s Pose (balasana)
- Kneel on the floor with your big toes touching.
- Sit back on your heels and spread your knees wide.
- Reach your arms forward and rest your forehead on the floor.
- Hold this pose for 5-10 breaths.
Seated Forward Bend (paschimottanasana)
- Sit on the floor with your legs straight in front of you.
- Inhale and reach your arms up.
- Exhale and fold forward, reaching for your toes.
- Hold this pose for 5-10 breaths.
Bridge Pose (setu Bandhasana)
- Lie on your back with your knees bent and feet on the floor.
- Place your arms by your sides.
- Inhale and lift your hips towards the ceiling.
- Hold this pose for 5-10 breaths.
Reclining Bound Angle Pose (supta Baddha Konasana)
- Lie on your back with your knees bent.
- Bring the soles of your feet together and let your knees fall to the sides.
- Place your arms by your sides.
- Hold this pose for 5-10 breaths.
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Other Tips to Help with Acid Reflux
Besides yoga, here are some other tips to help with acid reflux:
- Eat smaller meals.
- Avoid spicy and fatty foods.
- Do not lie down right after eating.
- Raise the head of your bed.
- Lose weight if needed.
- Avoid smoking and alcohol.
Frequently Asked Questions
What Is Acid Reflux?
Acid reflux is a condition where stomach acid flows back into the esophagus, causing heartburn and discomfort.
Can Yoga Alleviate Acid Reflux Symptoms?
Yes, certain yoga poses can help reduce stress and improve digestion, which may alleviate acid reflux symptoms.
Which Yoga Poses Help Acid Reflux?
Poses like Cat-Cow, Child’s Pose, and Cobra Pose can aid in reducing acid reflux symptoms by improving digestion and relaxation.
How Often Should I Do Yoga For Acid Reflux?
Practicing yoga 3-4 times a week can be beneficial for managing acid reflux symptoms.
Conclusion
Yoga can help relieve symptoms of acid reflux. It helps by relaxing the body and improving digestion. Try these yoga poses to see if they help you. Remember to also follow other tips to manage acid reflux. Always talk to your doctor before starting a new exercise routine.
