Yoga Poses to Get Rid of Acid Reflux

Try these simple and effective yoga poses to get rid of acidity

Yoga poses that can help get rid of acid reflux symptoms 

(Image: iStock)

Acid reflux is a common condition in which excess acid is produced in the stomach and is transferred up to the esophagus. This condition can be experienced by people who consume unhealthy food, are under stress, consume alcohol, or smoke regularly.

Cures like over-the-counter antacids come in handy in these cases but they may have side effects and provide temporary relief. But yoga can be a natural remedy to the problem with benefits and no side effects. Yoga helps stimulate the functioning of the digestive system by improving blood circulation and strengthening it. Yoga also helps manage stress by calming the mind resulting in lesser bouts of acid reflux.

Cat-Cow Pose 

Cat-Cow Pose is helpful in various health conditions and it can also be practiced by pregnant women if they experience acidity. It is quite safe and helps to warm up the core muscles that play an important role when a person suffers from digestive issues.

For this pose, you will have to kneel on the floor and place your hands on the floor in front of you. Make sure your hands are shoulder-width apart and your knees are below your hips. Inhale deeply and curve your lower back while you bring your head up, tilting your pelvis up like a "cow." Exhale deeply and bring your abdomen in, arch your spine, and bring your head and pelvis down like a "cat."

Forward Bend Pose 

This is one of the traditional yoga poses in which you bend forward. It can be restful and rejuvenating. This pose can help relieve back pain and sciatica. It helps manage imbalances and improves strength.

The pose focuses on muscles like hamstrings, deltoids, gluteus maximus, triceps, and quadriceps. You should:

• Get on all fours.

• Your hands should be aligned under your wrists and your knees under your hips.

• Press into your hands, tuck your toes, and lift up your knees.

• Move your sitting bones slowly up toward the ceiling.

• Slightly bend your knees and lengthen your spine and tailbone.

• Your heels should be slightly off the ground.

• Press firmly into your hands and distribute the weight on both sides of the body.

• Pay attention to the position of your hips and shoulders.

• Your head should be in line with your upper arms and your chin tucked in slightly.

• Hold this pose for at least 1 minute.

Camel Pose 

The camel pose helps the front body stretch out, and the parts involved include the chest, abdomen, and quadriceps. It helps flush out toxins from the body and promotes skin rejuvenation. Practice the pose like this:

Bend forwards to your knees and place your legs hip-width apart. Keep your hips over your knees, squeeze your thighs toward each other, and inhale while you engage your belly. Then reach your tailbone toward your knees and create a space between your lower vertebrae.

Inhale again while you lift your sternum and draw your elbows back, toward each other, behind you. Let the ribcage expand. The chest should be raised, the core engaged, and the chin tucked in. Press the heels of your hands into the heels of your feet while you drape the fingers over the soles. Lift your shoulders and let the trapezius muscles between the shoulder blades rise up and cushion the cervical spine. Extend the head and neck backward.

Plow Pose

Plow pose is also great for digestion and a healthy gut in turn helps maintain healthy and glowing skin naturally.

If you want to try the plow pose, follow the steps given here:

Press your arms to the floor, and lift your legs over your head towards the floor while inhaling. You will have to stretch out through the heels. Now slowly walk your shoulders towards each other while your chin is up and hands are placed on the lower back for support. Press through the arms, shoulders, and feet if they are on the floor.

This yoga pose helps in stretching the neck, thus stimulating the thyroid glands. It also prevents and relieves tightness in the neck, shoulders, and back. The pose helps strengthen the shoulders, arms, and legs, and enhances flexibility, improves muscle and joint mobility. It also makes the spine more supple to help ease muscle tension and improve posture.