Yoga Poses To Enhance Digestion And Reduce Acid Reflux

How Yoga Helps With Acid Reflux And Digestion

You might be wondering if there is any relation between breathing, stretching, and digestion. Well, yoga goes beyond just exercising; it combines gentle movements, breath control, and mindfulness, which can help with digestion and relieve acid reflux. Let’s look at the advantages yoga provides:

Enhances Stress Reduction

Have you noticed that your acid reflux acts up from stress? Stress tends to escalate the production of stomach acid and upset the digestion process. The stress reaction, also known as the fight or flight response, eats up a lot of energy, which is intended for digestion, amplifying reflux symptoms. Studies do reveal that as a stress reliever, 

• Yoga helps promote calm, restful states while reducing the escalation of stomach acid because of gentle breathing, which encourages the shifting of energy into digestion instead of stress. 
• Reduces the stress hormone cortisol, which, when elevated, can worsen acid reflux.
• Relaxes the mind and body through deep breathing and mindfulness, soothing forces which lead us to self-induce flare-ups. Yoga induces calming.

Enhances Digestion 

There are some yoga positions that gently massage the intestines and stomach, paving the way for food to pass and movement within the digestive tract. This helps avert stagnation and bloating, which worsen reflux symptoms. Along with avoiding reflux, yoga can achieve:

• Transit/peristalsis enhancement, which allows gentle movement of the stomach and intestines as food passes smoothly from the stomach to the intestines.
• Maintaining freedom from indigestion and bloating that may lead to an acid reflux incident.
• Helping aid food breakdown with the stimulation of various digestive enzymes due to abdominal compression posture in a few poses.

Improves Posture 

Inadequate posture, particularly slouching after eating, could compress the stomach and cause acid to move up into the oesophagus. Yoga aids in the following: 

• Maintaining proper alignment of the spine so the stomach stays in the correct position.
• Reduction of abdominal pressure, which would otherwise encourage reflux. 
• Enhanced muscular strength, which assists in the maintenance of stomach and intestinal organs and provides support for better posture throughout the day. 

Improves the Function Of The Oesophageal Sphincter 

The lower oesophageal sphincter (LES) is a valve that stops stomach acid from coming up to the oesophagus. When weak, it contributes to heartburn due to acid backflow. This can be corrected through yoga by: 

• Specific techniques, often referred to as diaphragmatic breathing, help tone and strengthen the LES, resulting in gentle contractions of the core. 
• Releasing tension in the diaphragm that works inactively on the LES. 
• Supporting blood flow to the digestive system organs so as to maintain their functionality.

The Best Yoga Poses For Acid Reflux Relief And Digestion

While eating habits and food choices are particularly important. Read to know everything about your sour troubles with GERD in detail. Introducing yoga into the mix can help in many ways.

Yoga has a multitude of benefits that range from aiding digestion to lowering stress, which happens to be a major cause of acid reflux. So, grab your yoga mats as we take you through 7 yoga poses that will relieve you from any form of discomfort while aiding digestion. 

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

This is a regular yet effective asana that gets the blood and energies flowing, boosting any sluggish digestion or bloating. This is a gentle movement that stretches the spine, promotes peristalsis, relieves gas pain, and enhances spinal alignment posture. It also increases spinal mobility while decreasing the tension that could be impacting the gut-brain axis.

How To Do It:

• Begin on your hands and knees, wrists directly below your shoulders and knees below your hips.
• Exhale – Arch and hollow your back while pulling in your abdomen (Cat Pose) and tucking your chin
• Inhale – Arch your back and lift your head and tailbone, creating a Cow Pose while allowing the belly to drop naturally.
• Continue for 10-12 breaths, moving with the inhale and exhale.

Why It Helps:

The rhythmic motion helps in the digestion process, alleviates gas pain, and minimises the tightness in the stomach by aiding in the secretion of digestive juices. It further aids in the flexibility of the spine, reducing stress, which in turn alleviates acid reflux.  

2. Seated Twist (Ardha Matsyendrasana)

A profound cleansing twist to aid movement through the digestive system. Any twisting action applies pressure on the abdominal cavity, setting the stage for peristalsis, which is the movement of food through the intestines.  

How To Practise:  

• Sit on the floor with your legs outstretched.  
• Bend the right knee, resting the right foot on the left thigh.  
• Take a deep breath, exhale, and rotate to the right, placing the left elbow on the right knee while supporting the position.  
• Look over the right shoulder so that a deeper stretch can be maintained.
• Maintain for 5-10 breaths and repeat on the opposite side.  

Why It Helps:

Twists stimulate the movement of excess fluid. This increases blood circulation to the abdominal area, thus alleviating the feeling of fullness. This repetitive movement helps in the functioning of the liver, kidneys, and intestines, which are responsible for excretion, thus getting rid of sluggish metabolism, a precursor for experiencing reflux irritation.  

3. Downward Facing Dog (Adho Mukha Svanasana)  

Elongation of the body brings about faster blood movement to different parts of the body, relieving constriction of the abdomen and enhancing circulation. This asana stretches the spinal column while relieving the stomach area, which is compressed, and providing respite from tightness.

How To Practise:  

• Start on all fours with your toes tucked in, lifting your hips to form an upside-down “V” shape. 
• Keep your arms straight, fingers spread, and your heels reaching ward the ground. 
• Relax your head in arm’s reach, gazing at your toes. 
• Maintain this position for 5-10 deep belly breaths. 

Why It Helps:

This position helps with blood circulation while also relieving stress-induced reflux. Additionally, it helps stretch the muscles in your abdominal area, which ensures that digestion occurs smoothly. The inverted position aids in the drainage of lymph fluids from the body, thus assisting with detoxification and the gut. 

4. Child’s Pose (Balasana) 

Relieves stress, promotes a calming effect, and aids in deep breathing. This forward folding position relieves tightness and pressure on your abdomen, back, and diaphragm, giving the digestive organs the room to work more efficiently. 

How To Practise:  

• Sit on your heels while extending your arms forward, ensuring your forehead is resting well on the mat. 
• If it feels comfortable, spread your knees apart, allowing the belly to rest between the thighs. 
• Allow your belly to expand during inhales and soften during exhales. 
• Maintain this position for 1-2 minutes.

Why It Helps:

This pose assists in controlling digestion since it calms the nervous system. Since stress is one of the major triggers for reflux, this pose helps unwind after a stressful day. Furthermore, it helps with diaphragmatic breathing, which can ease bloating and enhance the supply of oxygen to the digestive organs.

5. Setu Bandhasana (Bridge Pose)

It is a gentle backbend posture that relaxes the body while strengthening the core, aids in digestion and reduces the symptoms of acid reflux.

How To Practise:

• Begin by lying on your back.
• Bend your knees and place your feet hip-width apart with the heels close to the glutes.
• Press your feet down into the mat and lift your hips. Make sure your shoulders remain pressed down.
• Clasp hands underneath the back for additional support.
• Hold for five to ten breaths and gently lower down vertebra by vertebra.

Why It Helps: 

This pose helps stimulate the abdominal organs, assists in digestion, and decreases pressure on the lower oesophageal sphincter, making reflux less likely. Also, it aids the core and lower back, which helps improve posture. Their poor posture is a significant contributor to acid reflux symptoms.

6. Legs-Up-The-Wall Pose (Viparita Karani)

It is a restorative posture that assists circulation and digestion while reducing stress and anxiety.

How To Practise:  

• While sitting next to a wall, lie down, placing your legs against the wall.  
• Ensure your arms are relaxed on the sides with palms oriented upwards.  
• Close your eyes and concentrate on deep breathing.  
• Maintain this position for 5-10 minutes.  

Why It Helps: 

This position improves blood flow, manages stress, and assists the digestive system, making it ideal for reducing reflux symptoms. The light inversion assists in the reduction of water retention while helping to calm the nervous system.  

7. Cobra Pose (Bhujangasana)

The cobra pose is a gentle backbend that opens the chest, strengthens your core muscles, and helps with the digestion of food.  

How To Practise:  

• While lying down, place your hands under your shoulders and press gently onto the mat while lifting your chest upwards.  
• Your elbows should remain slightly bent while your shoulders are relaxed to avoid tension in the neck.  
• Straining the back can be avoided by engaging the core to strengthen the lower back.  
• Maintain this position for 5-10 breaths while deeply inhaling.  

Why It Helps: 

Cobra pose stretches the abdomen, which improves posture. It helps encourage deep breaths, all resulting in reduced acid reflux. Enhancing the diaphragm and chest in this position increases lung capacity, which indirectly aids in digestion.

Wrapping It Up

What if your life revolved more around relaxation rather than dealing with acid reflux issues at night? With self-discipline’s power, practising yoga alongside mindful breathing can turn your holistic health ethos into reality. Paying attention to your gut is important, and movement stands out as the simplest solution for it. So, what’s stopping you?  

Start gently by unrolling your mat, and let these poses flow with you. Your gut will reward you dearly. Don’t have a clue where to start? Nirva Health offers personalised yoga programs aimed at supporting you on your wellness journey.  

Breathe deep today and begin enjoying your comfort once again!