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Yoga Poses for Heartburn

6 Yoga Poses To Keep Heartburn At Bay

Gastroesophageal reflux disease (GERD) is a digestive disorder that causes indigestion or heartburn. In a healthy individual, a sphincter (circular muscle) present in between the esophagus and the stomach allows the food to pass through it, and it is closed to prevent the backflow of the food and other contents.

In case of GERD, the circular muscle gets weak or relaxes inappropriately, allowing the content of the stomach to return to the esophagus; this backflow is called gastroesophageal reflux.

Yoga is a safe and the best option for most of the lifestyle-related disorders. Some studies have shown that stress can lead to increased secretion of stomach acids and cause acid reflux. Yoga is well-known to relax the body, which can help reduce the body’s stress response. Certain yoga poses that will help relieve the symptoms of GERD are discussed below:

Bhujangasana (Cobra Pose)

  • Lie on your stomach, with your chin resting on the floor, hands beside your body and legs extended.
  • Bring your hands beside your chest and lift your upper body while inhaling.
  • Stretch and tilt your head back, looking upwards.
  • Hold your breath and remain in this position for as long as possible. Slowly bring your upper body down, while exhaling.


Vajrasana (Thunderbolt Pose)

  • Sit on the ground with your legs folded, such that your hips are placed above your heels and the toes are pointing out.
  • Sit in the space formed by the parted heels, such that your back, neck, and head are in a straight line.
  • Place your palms on the thighs facing upwards.
  • Take long deep breaths and hold the pose for as long as possible. Return to the initial position and relax. Virabhadrasana I (Warrior I pose)
  • Stand straight with your legs wide apart with a gap of at least 3-4 feet.
  • Turn your right foot out by 90 degrees and turn your left foot towards the right side by about 15 degrees.
  • Lift both your arms sideways to the shoulder height.
  • Take a deep breath in, and as you exhale bend your right knee so that your ankle and knee are in a straight line, while keeping your left leg straight.
  • Turn your head towards the right and maintain this posture for as long as possible.
  • Slowly breathe out and return to the initial position. Repeat the steps on the left side.


Parsvottanasana (Pyramid pose)

  • Place your one leg forward, and the other behind you.
  • Keep both the legs straight and your hips parallel to the ground.
  • Take a deep breath in and as you exhale bend at the hips with your back straight.
  • When your upper body is parallel to the ground, stop bending and hold the position.
  • Return to the initial position slowly, as you inhale.
  • Repeat this exercise with your other leg in the front.


Trikonasana (Triangle pose)

  • Stand straight with your legs wide apart with a gap of at least 3-4 feet.
  • Turn your right foot out by 90 degrees and turn your left foot towards the right side by about 15 degrees.
  • Lift your arms to the shoulder height, take a deep breath in and as you exhale, bend towards the right side with your back straight, your right hand near the floor, and the left hand in the air.
  • Depending on your flexibility, try to touch your shin, ankle, or the floor, and turn your head your left and look at your left palm.
  • Take long deep breaths and maintain this position. Return to the initial position as you inhale, and repeat the posture on the left side.


Ardha Matsyendrasana (Half spinal twist Pose)

  • Sit on the ground, with your legs spread forward and your spine erect.
  • Bend your left leg and place your heel of the left foot beside the right hip.
  • Bend your right leg and place right heel near the left knee.
  • Place your left hand on the right knee and the right hand behind you, take the support of the floor.
  • Now, twist the waist, shoulders, and neck towards the right and look over the right shoulder.
  • Keep your back erect and hold this position. Breathe out and return to the initial position slowly. Repeat the pose on the other side.


Pavanamuktasana (Wind-relieving Pose)

  • Lie on your back with your arms resting beside your body.
  • Raise your left knee and bring it towards your chest, keeping your right leg straight.
  • Wrap both your hands around the left knee and lift your head towards the knee.
  • Breathe normally and hold this position. Return to the initial position and repeat with the right leg.


Including these exercises in your regimen will prevent the occurrence of acid re flux in the future and keep you healthy.
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