I woke up several times in the night with a very unfamiliar sensation: indigestion! It was caused by a rare decision to order a takeaway yesterday. Despite feeling I had chosen a healthier option, the unusual food came as a shock to my digestive system. As soon as it seemed a reasonable time to start the day, I moved through a gentle yoga practice, parts of which I will share with you here.
How Yoga Helps with Heartburn and Acid Reflux
Heartburn occurs when stomach acid flows back into the oesophagus, causing a burning sensation. This can be exacerbated by stress, poor posture, or overeating. Yoga helps by:
Reducing Stress: Stress can increase stomach acid production. Yoga promotes relaxation and reduces cortisol levels, helping regulate digestion.
Improving Posture: Slouching compresses the stomach, worsening reflux. Yoga encourages upright alignment, preventing unnecessary pressure on the digestive system.
Supporting Digestion: Gentle twists and forward folds stimulate the digestive organs, improving gut health and motility.
Encouraging Mindfulness: Becoming aware of your body and breathing patterns can help identify triggers for reflux and promote slower, more mindful eating habits.
7 Yoga Poses to Help Relieve Heartburn and Acid Reflux
1. Seated Cat-Cow Pose (Sukhasana Variation)
How it helps: This gentle flow stretches the spine and massages the abdominal organs, encouraging digestion.
How to do it: Sit cross-legged with your hands on your knees. Inhale, arch your back, and lift your chest. Exhale, round your spine and tuck your chin. Repeat 8-10 times.
2. Supported Child’s Pose (Balasana)
How it helps: This restorative pose gently compresses the abdomen, soothing discomfort and promoting relaxation.
How to do it: Kneel on the mat and place a bolster under your chest. Fold forward, resting your torso on the bolster and your forehead on the mat. Breathe deeply for 2-5 minutes.
3. Seated Forward Fold (Paschimottanasana)
How it helps: This pose calms the nervous system and gently compresses the abdominal area to encourage digestion.
How to do it: Sit with your legs extended and spine tall. Inhale to lengthen your torso, then exhale and fold forward, keeping your spine long. Hold for 1-2 minutes, breathing deeply.
4. Supine Twist (Supta Matsyendrasana)
How it helps: Twists stimulate the digestive system, aiding the movement of food through the intestines.
How to do it: Lie on your back, hug your knees to your chest, then drop them to one side. Extend your arms in a T-shape and gaze in the opposite direction. Hold for 1-2 minutes on each side.
5. Legs-Up-The-Wall Pose (Viparita Karani)
How it helps: This pose promotes relaxation, reduces stress, and relieves pressure on the abdomen.
How to do it: Lie on your back and extend your legs up a wall. Rest your arms at your sides and close your eyes, staying here for 5-10 minutes.
6. Bridge Pose (Setu Bandhasana)
How it helps: This gentle backbend opens the chest and lengthens the abdomen, reducing pressure on the stomach.
How to do it: Lie on your back with knees bent and feet hip-width apart. Press into your feet and lift your hips, keeping your shoulders on the mat. Hold for 5-10 breaths. Place a block or bolster under your lower back for a more gentle, supported option.
7. Reclining Bound Angle Pose (Supta Baddha Konasana)
How it helps: This restorative pose relaxes the body and gently opens the chest, relieving tension.
How to do it: Lie on your back and bring the soles of your feet together, letting your knees fall open. Place a bolster under your spine for support if needed. Rest here for 2-5 minutes.
Note for Pregnant Women: All of these asanas are safe to practise during pregnancy, offering gentle relief from heartburn, which is common in later trimesters. However, in the Seated Forward Fold (Paschimottanasana), place a bolster on your thighs to create space for your belly, and avoid folding too deeply. Always listen to your body and modify poses as needed for your comfort.
Tips for Yoga and Heartburn Relief
Wait a While After Eating: Wait at least 2-3 hours after a meal before practising yoga to avoid discomfort.
Avoid Deep Twists and Inversions: These can aggravate reflux. Opt for gentle, supported variations instead.
Use Props: Bolsters, blocks, and cushions can make poses more accessible and comfortable.
Focus on Your Breath: Incorporate slow, diaphragmatic breathing to calm the nervous system and aid digestion.
Heartburn and acid reflux can disrupt your day, leaving you with discomfort and frustration. While dietary changes and medical advice are essential, yoga can provide gentle yet powerful support for managing these symptoms. Through mindful movement, breathwork, and postures that ease tension and stimulate digestion, you can create space for healing. Incorporating these poses into your routine can ease discomfort and empower you to listen to your body’s needs.
As always, consult with a healthcare professional if your symptoms persist or worsen.
Start your journey with yoga today – your body, mind, and spirit will thank you.
Explore more yoga tips and wellness advice on the Soul Journey Holistic Yoga Blog.