Manage GERD Symptoms Naturally with These 9 Yoga Poses

Experiencing that familiar burning sensation in your chest or a sour taste in your mouth? These could be signs of Gastroesophageal Reflux Disease (GERD). For many, GERD is a recurring condition that disrupts daily life, sleep, and eating habits. It occurs when stomach acid flows back into the esophagus, causing irritation.

While medications are often prescribed, lifestyle adjustments, including yoga, can significantly help manage symptoms. Yoga promotes gentle movement, relaxation, and improved digestion.

What Causes GERD and Common Symptoms?

GERD can be triggered by overeating, consuming spicy or fried foods, excess weight, stress, and lying down immediately after eating. These factors weaken the lower esophageal sphincter, allowing acid to escape. Common symptoms include:

• Persistent heartburn
• Bitter taste in the mouth
• Excessive burping
• Chest discomfort
• Bloating and heaviness after meals

9 Yoga Asanas to Manage GERD

1. Vajrasana

This pose is safe to do post-meal and promotes digestion.

How to do it: Sit on your heels, keep your spine straight, and breathe deeply for 5-10 minutes.

2. Pawanmuktasana (Wind-relieving Pose)

This pose helps relieve gas and bloating.

How to do it: Lie on your back, hug your knees to your chest, lift your head slightly, and breathe slowly.

3. Marjaryasana–Bitilasana (Cat–Cow Pose)

This pose massages the digestive organs and aids in gut movement.

How to do it: Start in a tabletop position. Inhale, drop your belly, and lift your head (Cow). Exhale, round your spine, and tuck your chin (Cat). Repeat.

4. Setu Bandhasana (Bridge Pose)

This strengthens abdominal muscles and improves blood circulation.

How to do it: Lie on your back, bend your knees, keep your feet hip-width apart, inhale, and lift your hips gently. Exhale and lower slowly.

5. Balasana (Child’s Pose)

This pose helps relieve stress and relax the abdomen.

How to do it: Kneel, sit on your heels, and fold forward with your forehead on the mat, breathing deeply.

6. Ardha Matsyendrasana (Seated Spinal Twist)

This stimulates digestion and detoxifies abdominal organs.

How to do it: Sit with legs extended, bend one knee across the other, and twist gently from the spine. Repeat on both sides.

Breathing Exercises for GERD Relief

Managing stress is essential for GERD relief. Try these breathing exercises:

7. Anulom Vilom (Alternate Nostril Breathing)

This technique balances the nervous system and reduces stress-induced acid reflux.

How to perform it: Sit comfortably, inhale deeply through the nose, and exhale slowly for 5-10 minutes.

8. Bhramari Pranayama (Bee Breath)

This practice calms the mind and reduces anxiety-related acidity.

How to perform it: Sit relaxed with eyes closed. Inhale deeply through the nose, then exhale slowly while humming.

9. Sukhasana with Deep Breathing

This encourages mindful breathing and improves oxygen flow.

How to perform it: Sit comfortably, inhale deeply, and exhale slowly for 5-10 minutes.