Acid reflux, or gastroesophageal reflux disease (GERD), occurs when stomach contents flow back up into the esophagus, causing heartburn. Yoga is a mind-body practice that combines physical postures, controlled breathing techniques, and meditation. This integration of movement and breath can influence the body’s internal systems. Many explore yoga’s potential for managing digestive discomfort, making it important to understand how the practice might offer relief.
Understanding the Causes of Acid Reflux
The primary cause of acid reflux is the improper function of the Lower Esophageal Sphincter (LES), a circular band of muscle at the junction of the esophagus and the stomach. Normally, the LES opens to allow food to pass into the stomach and then quickly closes. Reflux happens when this muscle weakens or relaxes inappropriately, allowing acidic stomach juices to flow back into the esophagus.
Contributing factors increase pressure on the stomach, forcing contents against the LES. A hiatal hernia, where the upper part of the stomach pushes through the diaphragm’s opening, can weaken the LES’s function. Increased abdominal pressure from obesity or pregnancy can also exacerbate the problem. This makes any activity that compresses the abdomen a potential trigger.
How Yoga Influences Digestive Health
Yoga influences digestive health by strengthening the body’s natural anti-reflux barriers and moderating the nervous system’s response. Deep, slow breathing techniques, known as pranayama, strengthen the diaphragm muscle. Since the diaphragm wraps around the esophagus and supports the LES, strengthening it can improve the anti-reflux barrier function.
The practice also addresses the link between chronic stress and increased acid production. Stress activates the sympathetic nervous system (“fight-or-flight”), which can lead to digestive dysfunction and increased stomach acid secretion. Yoga’s focus on mindfulness and relaxation helps activate the parasympathetic nervous system. This promotes a “rest and digest” state that calms the digestive tract.
Furthermore, gentle movements in yoga can enhance gastrointestinal motility, which is the movement of food through the digestive tract. Improved motility helps prevent food from lingering in the stomach, reducing gas and bloating. Regular practice helps the body process food smoothly, lessening the likelihood of an acidic reaction.
Specific Yoga Poses for Relief
When practicing yoga for acid reflux, the focus shifts to supported, non-compressive postures that aid digestion and promote relaxation. Supported seated poses, such as Supta Baddha Konasana (Reclining Bound Angle Pose) with a bolster under the spine, allow the chest to open without putting pressure on the abdomen. This elevation keeps the head above the stomach, which helps prevent backflow.
Gentle twists, like a seated spinal twist, should be performed with caution, focusing on lengthening the spine rather than twisting deeply, which can compress the stomach. Poses involving mild flexion, such as a modified Cat-Cow pose, encourage spinal movement and gently massage the abdominal organs. Restorative poses like Viparita Karani (Legs Up the Wall), practiced with the torso elevated, activate the calming nervous system while maintaining a safe incline.
Poses and Practices That Can Worsen Reflux
Individuals with acid reflux must avoid or significantly modify any pose that increases intra-abdominal pressure or uses gravity to their disadvantage. Full inversions (headstands, shoulderstands, and full plow pose) should be avoided because they position stomach contents above the LES, making acid backflow nearly inevitable. Even mild inversions like Downward-Facing Dog can cause discomfort and should be skipped if symptoms are active.
Deep forward folds and postures that forcefully compress the abdominal area, such as Paschimottanasana (Seated Forward Fold) and Naukasana (Boat Pose), can squeeze the stomach and push acid upward. Instead of folding deeply, practitioners should focus on keeping the spine long or using props to support the torso and minimize compression. Certain forceful pranayama techniques involving rapid, active abdominal contractions, such as Kapalbhati, may also exacerbate reflux due to intense pressure changes.