yoga poses for acid reflux: 6 Simple yoga Asanas which help with heartburn

yoga poses for acid reflux have proven to be an effective measure in preventing symptoms of heartburns and their progression.[1]

There are many symptoms of it, beginning from restlessness and heartburn to nausea and vomiting and in some cases even constipation. 

While all of these symptoms can be painful and uncomfortable, there are many simple remedies to curb the effects of acidity and avoid acid reflux.

And yoga poses for acid reflux is the simple and one of the most efficient and natural cures for it

What is acid reflux?

The backward flow of stomach acid from your stomach into your esophagus(food pipe), generally triggered by foods rich in fats, caffeine, and alcohol intake is known as acid reflux.  

This acid flow may give you heartburn and taste unpleasant in the back of your throat.

However, acid reflux or acidity is a common condition.

And moreover, approx 20 percent of the United States population has had acid reflux, either occasionally or regularly.

Additionally, if you get acid reflux more than twice per week or if it starts to affect your everyday life, you may have a condition called gastroesophageal reflux disease (GERD).

Which may also lead to damage of your esophagus or other serious health issues if you don’t get treatment for it.

What are some common causes of acid reflux?

Some common risk factors for acid reflux are…

  • Eating large meals or lying down right after a meal.
  • Being overweight or obese.
  • Smoking.
  • Snacking close to bedtime.
  • Eating a heavy meal and lying on your back or bending over at the waist.
  • Eating certain foods, such as citrus, tomato, chocolate, mint, garlic, onions, or spicy or fatty foods.
  • Drinking certain beverages, such as alcohol, carbonated drinks, coffee, or tea.
  • Certain medicines as blood pressure medications can also cause acid reflux.

Also, See… Yoga poses for glowing skin.

What are the symptoms of acid reflux?

The first symptom you’re likely to experience with acid reflux is burning in your food pipe(esophagus). 

This is a sensation that happens when the acids wash back up from your stomach through the lower esophageal sphincter. 

Note, your symptoms may get worse when you lay down too quickly after eating or if you bend over.

Some other common symptoms include:

  • Heartburn.
  • Chest pain.
  • A dry cough.
  • A sore throat.
  • Difficulty swallowing.
  • Upper abdominal pain.
  • A sensation of a lump in your throat.

Also, See… Yoga for emotional health.

6 Effective yoga poses for acid reflux

Here are some specific yoga poses for acid reflux that can help you to control acid reflux and its progression.

Paschimottanasana (Seated Forward  bend pose)

Paschimottanasana, or the Seated Forward Bend pose, is an awesome yoga pose that has tons of benefits, as it massages and tones the abdominal and pelvic organs. 

And if practiced regularly It can help improve digestion, help stimulate the liver and kidney also.

How To Do Paschimottanasana 

  • Start by sitting on the floor with your legs stretched out straight in front of you.
  • Keep your spine erect and your toes flexed toward you.
  • Now breathe in as you raise both your arms above your head and stretch up.
  • And breathe out as you bend forward and extend your torso over your legs, keeping the spine erect.
  • You can also rest your head just beyond your knees and your hands on the floor – or take hold of the big toes using your fingers.
  • Allow breathing in, slightly lift your head and elongate the spine.
  • Stay in this position as long as you can.
  • Breathe in and come out of the pose.
  • Relax and try to feel the changes in the body and mind.
  • For optimal results, try practicing the Paschimottanasana early in the morning. However, you can also try this asana when your stomach is empty.

Vajrasana (Thunderbolt Pose), yoga poses for acid reflux

Vajrasana is one of the most special yoga asanas as it may be practiced right after a meal.  

Here’s how to boost digestion and cure acid reflux by doing this pose regularly.

How To Do Vajrasana

  • Start by standing up straight on the center of your yoga mat.
  • Now, start kneeling on-the floor and sit back on your heels.
  • Place your palms flat on your thighs.
  • Always ensure that your knees are in contact with each other
  • Make sure that your thighs are pressing over your calf muscles
  • Place your heels slightly apart from each other as they cradle your pelvis
  • Keep your head and spine straight and make sure your hands are on the knees.
  • Keep your gaze forward and straighten your neck.
  • Once you are comfortable, close your eyes and hold the asana for a few minutes within the level of comfort of your body and concentrate on your breathing.

Pavanamuktasana (Wind-Relieving Pose)

Pavanamuktasana can help overcome overeating or binge eating, which in turn can lead to a number of negative health consequences, including weight gain and acid reflux.

How To Do Pavanamuktasana (Wind-Relieving Pose)

  • To start, lie on your back or in a supine position, with your arms beside your body.
  • Inhale, deeply.
  • Now exhale and bring your knees toward your chest, keep pressing your thighs on your abdomen with clasped hands.
  • Be in this position for the breath.
  • Now, inhale again.
  • As you exhale this time, raise your head off the floor, letting your chin touch your knees.
  • Hold this pose as you take deep, long breaths in.
  • Relax and release the pose to return to the starting position

Also, See. Yoga for Liver Health.

Supta Badhakonasana (Reclining Butterfly pose)

Supta Baddhakonasana, or Reclining Butterfly pose, is a great exercise that helps stimulate the functioning of the kidney, bladder, and abdominal muscles. 

And It also helps calm your nervous system.

How To Do Supta Baddhakonasana, or Reclining Butterfly pose

  • Begin by lying down on the floor with your feet extended and apart on your yoga mat.  
  • Press the soles of your feet together, bend your knees, relax the area around the hips.
  • Now move the heels closer to your pelvic area and tighten your abdominal muscles
  • Keep your hands by your sides and place palms flat to the floor. 
  • Be in this position for about two minutes and return to the original position. 
  • Repeat this yoga pose for acid reflux, for about 5-10 times.

Cat – Cow Pose, yoga poses for acid reflux

The cat-cow pose not only stretches your back but also your abdomen, hips, lungs and chest which improve flexibility and relieve tension in these areas.

How To Do Cat-Cow Pose

  • Begin with your hands and knees on the floor as a table to position. 
  • Make sure to keep your knees under your hips, and your wrists are under your shoulders. 
  • Now, start within a neutral spine position, with your back flat and your abs engaged, and inhale deeply.
  • On your next exhale, round your spine up towards the ceiling, and imagine you’re pulling your belly button up towards your spine, really engaging your abs. 
  • Tuck your chin in towards your chest, and let your neck release. This is a cat-like shape.
  • Next, on your inhale, arch your back, let your belly relax, and go loose on. 
  • And Lift your head and tailbone up towards the sky — without putting any unnecessary pressure on your neck. 
  • And here is the Cow portion of the pose.
  • When you continue flowing back and forth from Cat Pose to Cow Pose, and connect your breath to each movement — inhale for Cow Pose and exhale on Cat Pose. 
  • This is your Cat-cow pose.
  • Do at least for 10 rounds.

Also, See… Yoga for Back Pain.

Ardha Matsyendrasana (Half spinal Twist Pose)

This yoga poses for acid reflux, improves flexibility, relieves back pain, betters your bone and heart health, and promotes mind-body awareness.

How To Do Ardha Matsyendrasana

  • Start, by Sitting up with your legs stretched out straight in front of you.
  • Keep your feet together and the spine erect.
  • Now, bend your left leg, place the heel of your left foot beside your right hip.
  • After that, take the right leg over the left knee and place the left hand on the right knee and the right hand behind you.
  • Twist your waist, shoulders, and neck in this sequence to the right and look over the right shoulder, keeping the spine erect.
  • Hold this position and take gentle long breaths in and out.
  • Repeat the same procedure (twisting your waist, shoulders, and neck) for the other side also.
  • Do this for 5 sets on each side.


This yoga poses for acid reflux are simple yet very effective on acidity or acid reflux. 

Which is caused by eating excessively sour or spicy foods, high-fat foods, white flour, and white sugar products. 

Moreover, Sometimes stress, anger, hunger, smoking, excessive consumption of tea, coffee, and alcohol, suppressing your bowel movements, can lead to heartburns and acid reflux. 

So, try and avoid these for better health and try these yoga poses for acid reflux, and stay strong against its symptoms.