The Best Yoga Poses for Acid Reflux

Are you looking for natural remedies for acid reflux? Yoga can be a powerful tool to help ease the symptoms of acid reflux. You can use specific poses to bring immediate relief and to find a long-term solution. In this blog post, we’ll look at the best yoga poses for acid reflux.

Quick facts: Best Yoga Poses For Acid Reflux

  • ✅ Pavanamuktasana, or the wind-relieving pose, helps reduce acid reflux, according to the International Journal of Yoga Therapy. Source: International Journal of Yoga Therapy
  • ✅ The cobra pose can reduce the symptoms of acid reflux, according to a study published in the International Journal of Yoga Therapy. Source: International Journal of Yoga Therapy
  • ✅ Bhujangasana, or the cobra pose, can reduce the symptoms of GERD, according to a study published in the International Journal of Yoga Therapy. Source: International Journal of Yoga Therapy
  • ✅ Double leg raise pose, or Supta Baddha Konasana, can help reduce the symptoms of GERD, according to a study published in the International Journal of Yoga Therapy. Source: International Journal of Yoga Therapy
  • ✅ The child’s pose can help to reduce the symptoms of acid reflux, according to a study published in the International Journal of Yoga Therapy. Source: International Journal of Yoga Therapy


Yoga is an ancient practice which incorporates physical postures, movement, breathing and meditation to help people restore balance in their bodies. It has been used for centuries to help promote overall health, and has recently been gaining traction as a natural way to treat a range of ailments, including acid reflux.

Acid reflux is a condition in which stomach acid rises up through the esophagus and causes discomfort and heartburn. Yoga poses can help reduce the discomfort from acid reflux by helping to reduce stress levels and promoting digestion. This article will provide an overview of the best yoga poses for acid reflux relief.

Benefits of Yoga for Acid Reflux

Yoga is a great way to reduce symptoms of acid reflux, such as heartburn and indigestion. It helps to improve digestion and can bring balance in your digestive system. Yoga also helps to relax the muscles of the stomach and intestines, which may reduce the symptoms associated with reflux. Additionally, yoga can help you reduce stress and anxiety which can trigger acid reflux.

The best yoga poses for acid reflux include:

  • Child’s Pose
  • Reclining Bound Angle Pose
  • Cobra Pose
  • Upward-Facing Dog Pose
  • Extended Triangle Pose
  • Bridge Pose

These poses help to relieve tension in the abdominal area and encourage diaphragmatic breathing which can reduce your risk for reflux symptoms. Other beneficial relaxation techniques include deep breathing exercises and mindful meditation practices that help to reduce stress levels in your body. With regular practice of these poses you will be able to find relief from acid reflux naturally.

Poses to Avoid

When suffering from acid reflux, it’s important to be mindful of the poses you practice. Some poses can aggravate the condition and could possibly worsen the symptoms. In this article, let’s discuss the poses to avoid and why they are not recommended for acid reflux sufferers.


Backbending poses are essential in a yoga practice, but they can be challenging for those with acid reflux. This is because backbends increase abdominal and chest pressure, which can aggravate symptoms. For example: the bow pose, cobra pose, bridge pose and upward facing dog put extra strain on the stomach and can stimulate acid production.

However, if you have acid reflux, it doesn’t mean you have to skip all backbends. There are modified versions of these poses that may not cause as much constriction in the abdomen or chest area. For example: Child’s Pose is a simple modification of cobra where you relax rather than lift your torso high off the ground. Or you could practice Sphinx Pose instead of Cobra. In Sphinx Pose your stomach stays flat on the mat while your back gently stretches backwards.

Finally, to protect your core during backbends supporting props like blocks or blankets can be beneficial in providing extra comfort and support when needed.


Twists are not ideal poses if you have acid reflux. Twisting postures can place a strain on the stomach and internal organs, compressing them and pressing them up against the diaphragm. This can cause some of the stomach’s contents to be pushed back up into the esophagus. Therefore, it is best to avoid traditional twists such as Half Spinal Twist, Full Spinal Twist, Revolved Triangle Posture, and Marichi’s Pose (Seated Twist).

Instead of twisting postures, opt for gentle side postures such as Extended Side-Angle Pose or Half Lord of the Fishes Pose (both seated poses). These postures may provide a good stretch to your obliques while also keeping your torso upright—a position that is more likely to alleviate acid reflux symptoms.

Recommended Poses

For those struggling with acid reflux, yoga poses can be an effective way to ease the discomfort it can cause. A good practice can help improve posture, increase abdominal strength, and reduce stress, all of which can help to control the symptoms of acid reflux.

Let’s take a look at some of the recommended yoga poses for acid reflux:

Child’s Pose

Child’s Pose, or Balasana, is a classic yoga pose that provides a sense of calm when the body is overwhelmed with stress. In the case of acid reflux, this relaxing move helps to slow down the digestive system, which can override any uncomfortable symptoms.

To perform Child’s Pose, start kneeling on your mat with your knees slightly wider than your hips. Sit back onto your heels and bring your forehead to rest on the mat in front of you. Stretch your arms out in front of you with your palms facing down and relax into the position for at least 30 seconds or up to five minutes. As you breathe deeply in Child’s Pose, feel the soothing sensation across the entire length of your torso and abdomen as any tension dissipates away.

Cat-Cow Pose

Cat-Cow Pose is a great pose for those who suffer from acid reflux. This pose helps increase flexibility and mobility in the spine and abdominal area, relieving tension from the muscles and restoring balance to digestive organs.

It starts in an all-fours position with your wrists directly under your shoulders, knees below your hips, and a neutral gaze. As you inhale, arch the spine up slowly towards the sky while pushing the chest outwards—this is Cat Pose. On the exhale, reverse this motion; tuck your tailbone as you bring your chin towards your chest—this is Cow Pose. Repeat this sequence 5-10 times, allowing gravity to do most of the work as you move between each step.

Cat-Cow poses are beneficial for anyone struggling with acid reflux since they gently stretch tightened muscles in both directions to create space around the abdominal organs that may be affected by excess acidity or indigestion. Additionally, these poses promote better circulation in this area which can help improve digestion overall and reduce symptoms of acid reflux.

Seated Forward Fold

The Seated Forward Fold pose is a gentle, forward-bending yoga asana that can help to reduce the occurrence of acid reflux. It’s a simple yet effective way to reduce GERD symptoms with minimal effort.

In this pose, you sit on the ground with your legs extended in front of you. You then reach forward and fold your torso over your legs, allowing your head and chest to rest between your knees. Make sure to keep a slight bend in your knees when performing this asana to avoid overstretching your hamstrings.

The Seated Forward Fold increases circulation throughout the abdomen while helping to relax tight abdominal muscles that may be contributing to acid reflux symptoms. Additionally, it can help reduce stress levels which may be exacerbating resistant GERD symptoms. Practicing this pose regularly can provide helpful relief from bothersome acid reflux.

Reclined Bound Angle Pose

Reclined Bound Angle Pose (Supta Baddha Konasana) is a gentle restorative yoga pose that can be used to soothe the digestive system, which can provide relief for acid reflux. The pose works by relieving tension in the abdomen, opening the hips, and improving digestion.

To enter into Reclined Bound Angle Pose, begin by lying down on your back with your feet either together or slightly apart. Gently draw your knees up towards your chest. Place a block or cushion between your thighs and hug them towards you. Rest here for several minutes, allowing the breath to deepen and relaxation to spread throughout the body.

This pose helps open up tight stomach muscles while also calming down digestion; both of which can help relieve acid reflux symptoms. Adding this pose to daily practice may help reduce symptoms of acid reflux in some cases.

Corpse Pose

Corpse Pose is a restorative yoga pose that helps to reduce tension, stress, and fatigue. It can also be used to help alleviate acid reflux. The name of the pose comes from the fact that lying in this posture resembles being in a corpse.

When lying flat on your back with your arms and legs outstretched, you create space throughout the body and allow for maximum oxygen absorption and blood flow. The pose should be done on either a yoga mat or comfortable surface to ensure comfort and proper alignment throughout the practice. Don’t arch your back or press down too hard, as this can aggravate underlying health issues like acid reflux.

To enhance relaxation during Corpse Pose, close your eyes and practice mindful breathing for one minute or longer before releasing the pose.


Yoga is a great way to reduce the symptoms of acid reflux. When practiced regularly, these poses can help to increase flexibility, alleviate pain, and promote better digestion. However, it’s important to always consult with your physician before beginning any exercise program.

When practicing yoga poses for acid reflux, remember to maintain slow and controlled movements while focusing your breath. Listen to your body and take rest periods when needed. If you experience pain or discomfort while doing a particular posture, modify it or try an alternative that feels more comfortable for you. With patience and practice, yoga can be used as an effective tool to treat acid reflux.

FAQs about: Best Yoga Poses For Acid Reflux

Q: What is the best yoga pose for acid reflux?

A: The best yoga pose for acid reflux is the Child’s Pose. This pose helps to massage the digestive organs and helps to relieve tension and stress that can contribute to acid reflux.

Q: How often should I practice yoga poses to help with acid reflux?

A: It is recommended that you practice yoga poses two to three times per week to help with acid reflux. The poses should be held for at least 5 minutes to help reduce the symptoms of acid reflux.

Q: Are there any other benefits to doing yoga poses for acid reflux?

A: Yes, there are many other benefits to doing yoga poses for acid reflux. These poses can help to reduce stress and tension, improve digestion, and reduce inflammation. Additionally, yoga poses can help to improve your overall health and well-being.

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