Acid reflux usually happens due to stomach abnormalities, pregnancy, an unhealthy lifestyle, and consuming acid-inducing food in your diet. Being overweight, midnight bingeing, and not doing any form of exercise can also lead to acid reflux. When acid reflux happens, heartburn is the most common symptom that occurs. The impact of heartburn can move up to your neck and throat, resulting in pain that can long for hours. The pain behind the breastbone is also a symptom of acid reflux.
While taking antacids, lifestyle changes, including proper diet in your daily routine, etc can be helpful, yoga for acid reflux is the best way of keeping it at bay. Practicing yoga for acid reflux can provide several benefits while also improving your overall health.
The ancient art and science of yoga offers a holistic path to wellness, and it can play a powerful role in alleviating the symptoms of acid reflux, heartburn, and indigestion. Through the harmonious integration of postures, breathing, philosophy, and meditation, yoga can help you soothe your digestive system, reduce stress, and create a sense of inner peace and balance.
As you move through yoga postures, you’ll massage your internal organs, stimulate your digestive system, and promote the flow of digestive juices. By practicing yoga breathing, you’ll tap into the power of your breath to calm your nervous system and reduce stress, which can trigger acid reflux symptoms.
The philosophy of yoga encourages you to cultivate mindfulness and reduce stress in all aspects of your life. By reducing stress, you’ll regulate hormones and promote overall digestive health. And, through regular meditation, you’ll tap into the healing power of stillness, quieting your mind and calming your nervous system.
Here are 5 yoga poses that can help alleviate symptoms of acid reflux, heartburn, and indigestion:
Child’s Pose (Balasana): This poses gently massages the internal organs and helps stimulate digestion. As this is a restorative pose, it relaxes your nervous system, amounting to better sleep and thus, potentially relieving constipation. It is also really helpful in reflux symptoms, making it the best yoga pose for acid reflux.
Cat-Cow (Marjaryasana-Bitilasana): This gentle flow between two poses can help massage the digestive organs and improve digestion. Doing stretches for acid reflux can be really helpful, which is what Cat-Cow pose does. It helps you stretch your core and abdomen, further easing and improving digestion.
Downward-Facing Dog (Adho Mukha Svanasana): This inversion pose helps to promote the flow of digestive juices and reduce acid reflux symptoms. Since it works on your spine, it impacts the overall functioning of your digestive system and helps relieve constipation. These properties make this one of the best yoga poses for indigestion.
Seated Forward Bend (Paschimottanasana): This pose gently massages the digestive organs and helps promote digestion. This pose helps you stretch your body completely, aiding your digestion and hence, relieving acid reflux. As you get used to doing this pose, you will be able to further your stretches and hold the pose for longer, providing even better results.
Corpse Pose (Savasana): This relaxing pose can help calm the nervous system, reduce stress, and promote overall digestive health. Is it highly beneficial in relieving acid reflux as you can hold this pose for longer than several other poses that are difficult to do.
In addition to the above-mentioned yoga poses for acid reflux, here is one breathing technique that can help alleviate symptoms of acid reflux, heartburn, and indigestion:
Ujjayi Breathing:This breathing technique, also known as “Victorious Breath,” involves slow, deep breaths through the nose while constricting the back of the throat. This helps to calm the nervous system and reduce stress, which can trigger acid reflux symptoms. To practise Ujjayi Breathing, sit in a comfortable position, close your eyes, and inhale deeply through your nose. Exhale slowly through your nose while constricting the back of your throat to create a soft, ocean-like sound. Repeat for several breaths.
Here is a simple meditation method that can help alleviate symptoms of acid reflux, heartburn, and indigestion:
Body Scan Meditation: This meditation involves focusing your attention on different parts of your body, promoting relaxation, and reducing stress. To practice Body Scan Meditation, lie down or sit comfortably with your eyes closed. Starting at the top of your head, slowly scan your body, noticing any sensations or areas of tension. As you move through each part of your body, take a deep breath, and release any tension. When you reach the soles of your feet, take a few deep breaths, and release any remaining tension. To get the most benefit, try to practice meditation regularly, at least 10-15 minutes each day.
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