The Best Yoga Poses for GERD Sufferers

Do you suffer from GERD and want an effective remedy? Try yoga! These specific yoga poses can help alleviate the painful symptoms of GERD. Discover how yoga can be your key to a healthier and pain-free life.

Quick facts: Best Yoga Poses For Gerd

  • ✅ The most helpful poses for GERD sufferers are Child’s Pose, Bridge Pose, Corpse Pose, Pigeon Pose, and Triangle Pose. (Yoga Journal)
  • ✅ Yoga has been found to reduce symptoms of GERD in clinical studies by improving digestive health, increasing core strength, and reducing stress levels. (Harvard Health)
  • ✅ Abdominal breathing is an important part of yoga and has been found to reduce symptoms of GERD. (Yoga International)
  • ✅ Pranayama, or yogic breathing, has been found to help reduce GERD symptoms. (Yogapedia)
  • ✅ A regular yoga practice can reduce inflammation and acid reflux, helping to reduce GERD symptoms. (Yoga International)

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Yoga is an ancient practice that works to achieve physical and mental balance. Practicing yoga has been linked to a variety of health benefits, including reduced stress levels, improved concentration, and improved posture. For those suffering from Gastroesophageal Reflux Disease (GERD), yoga can be an effective form of treatment to help manage symptoms such as heartburn and acid reflux. Certain poses can also strengthen the muscles in the abdominal area, which can help alleviate GERD symptoms.

In this article, we’ll discuss some of the best yoga poses to help GERD sufferers find relief. We encourage those suffering from GERD to consult their doctor before attempting any of these poses as some may not be suitable for all individuals.

Benefits of Yoga for GERD Sufferers

Gastroesophageal reflux disease (GERD) can be a debilitating condition with health impacts both physical and mental. Fortunately, yoga can be an effective tool in helping to relieve the symptoms of GERD. Through its focus on breathing, poses and stretches, yoga can provide relief from GERD-related heartburn and acid reflux.

Let’s explore why yoga can be beneficial for GERD sufferers:

Improved Digestion

Yoga is an excellent way for GERD sufferers to improve their digestive system. By using specific poses and mindful breathing techniques, yoga can help to regulate the flow of energy throughout the body, allowing your digestive organs to work together more efficiently. Additionally, by reducing stress and anxiety, you can reduce the amount of acid that is released into your stomach. The gentle stretching involved in yoga also increases blood flow to your digestive system, allowing more oxygen and nutrients to reach those vital organs. Improving digestion helps break down food more quickly and effectively, avoiding stagnation and allowing waste products like gas and acidity to move through your body quicker.

Popular poses for improving digestion and relieving GERD symptoms include:

  • Twists (such as Marichi’s pose or Ardha Matsyendrasana)
  • Forward folds (such as Paschimottanasana or Uttanasana)
  • Side bends (such as Ardha Chandrasana)
  • Gentle spinal circles

Reduced Stress

Stress can be a big factor in triggering or exacerbating Gastroesophageal Reflux Disease (GERD). Unfortunately, the feeling of stress and anxiety can also result from GERD itself. This makes for a vicious circle that can be hard to break.

To help break this cycle and reduce your GERD symptoms, yoga can provide a great tool. Yoga is known to reduce stress levels both physically and psychologically, as well as helping alleviate muscle tension. When practiced regularly, the calming effects of yoga can help you manage the stress caused by GERD and minimize its triggers.

Additionally, there are specific poses that are most beneficial for GERD sufferers in reducing their symptoms. These include poses like child’s pose (balasana), cobra pose (bhujangasana), bridge pose (setu bandha sarvangasana) and supported shoulderstands (salamba sarvangasana). These poses help open up the chest cavity to encourage breathing deeper into the belly which reduces acid reflux.

Improved Breathing

Improved breathing is one of the key benefits of yoga for GERD sufferers. Yoga helps to relax the stomach muscles and encourages better digestion through regulated, deep breaths. By practicing diaphragmatic breathing during yoga, GERD sufferers can improve their upper digestive functioning and increase overall relaxation. Additionally, by focusing on proper breathing during yoga, GERD sufferers can improve the body’s production of digestive enzymes.

By allowing the stomach to relax while focusing on breathwork, GERD sufferers can reduce feelings of tightness in their chest and abdominal area when experiencing heartburn or acid reflux. In addition to practicing diaphragmatic breathing, there are a variety of yoga poses that can be beneficial for GERD sufferers such as:

  • Seated twists that help ease tension in the abdomen.
  • Forward folds that help ease tension in the abdomen.

Yoga Poses for GERD

Yoga is a great way to help reduce the symptoms of Gastroesophageal Reflux Disease (GERD). Yoga can help to improve digestion, reduce stress, and increase blood flow to the digestive system. There are several yoga poses that GERD sufferers can do to help alleviate their symptoms and better manage the condition.

Keep reading to learn more about the best yoga poses for GERD:

Cat/Cow Pose

The Cat/Cow pose is a simple yet effective yoga pose that can help to relieve the symptoms of GERD (Gastroesophageal Reflux Disease). The pose involves starting in a tabletop position on hands and knees, and then gradually alternating between arching the back and rounding it. Starting with an inhale, arch your spine and look up, pushing down into your hands as you lift your chest. On an exhale, round your back, tucking in your chin to drop the head and draw the shoulder blades together. This motion helps to massage the abdominal organs which can aid in digestion.

Additionally, this posture increases flexibility of the spine which can help to strengthen abdominal muscles affected by GERD. This pose also promotes better breathing which is important for GERD sufferers so that food does not get stuck in the throat or upper digestive tract.

Child’s Pose

Child’s Pose is a gentle yoga pose typically prescribed to beginners as a way to relax before or after their practice. This posture is also recommended to GERD sufferers as it helps to reduce stomach acid and pain. Also known as Balasana, the posture can be done either on the floor or supported on a chair.

To do this pose, start by kneeling on the floor with your feet hip-width apart. Bring your big toes together, then separate your knees hip-width apart. Reach your arms forward, then slowly lower your chest toward the floor while extending your arms out in front of you. Rest your forehead onto the mat and hold for 5-10 breaths before releasing slowly back up into tabletop position. This pose helps to stretch the hips and abdomen which can both help reduce GERD symptoms.

Cobra Pose

Cobra Pose (Bhujangasana) is a gentle pose from the hatha yoga tradition that is often recommended for those who suffer from gastroesophageal reflux disease (GERD). It helps to stretch and strengthen the abdominal and digestive muscles, while at the same time calming the mind and increasing awareness of the breath.

To perform Cobra Pose, begin lying on your stomach with the arms in line with your shoulders. Press into your palms, lift up and back with your chest and abdomen lifting up off of the ground without stressing your lower back. Gaze upward, keeping the neck and chin in line with your spine in one smooth movement. Hold for 5-10 breaths before releasing down to rest.

This pose can help to ease GERD symptoms such as heartburn and indigestion, as well as increase flexibility throughout the spine and upper body.

Seated Forward Bend

Seated Forward Bend (Paschimottanasana) is a yoga pose that can be beneficial for those suffering from Gastroesophageal Reflux Disease (GERD). As with any yoga pose, proper form and alignment are essential in order to receive the full benefit of the practice. In this pose, the goal is to fold forward until you are able to rest your torso on your thighs or shins, while keeping your back flat. The most important thing to remember is not to rush the twist. You want the twist to be slow and steady, allowing yourself time to sink into each position and enjoy it fully.

This pose lengthens and relieves tension in the spine by stretching it in an elongated manner; additionally, it stimulates digestion by encouraging movement of food through the intestines. As one twists gently in Seated Forward Bend, they can also work on creating space between their ribs and hipbones in order to further reduce strain on this area of the body. Breathing deeply during this yoga posture can further aid digestion while reducing stress levels which tend to worsen GERD symptoms.


Whether you’re looking for a holistic approach to managing your GERD symptoms or just looking for a new way to get fit, yoga is a great way to go. When combined with lifestyle changes such as quitting smoking, eating smaller meals, and not eating close to bedtime, yoga is an effective tool for managing and relieving the painful symptoms of GERD.

When selecting poses, look for ones that open the chest area and help improve digestion. Avoid poses that bend over the waist or can cause abdominal bloating. Gentle stretches and breathing exercises are essential in relieving GERD symptoms, as it helps to relax muscles in the abdomen that may be pressing on the stomach. Always remember to listen to your body – if you experience any sharp pains or uncomfortable sensations while practicing yoga poses, stop immediately and consult with a medical professional before continuing.

FAQs about: Best Yoga Poses For Gerd

Q: What poses are best for GERD?

A: Standing forward bend, seated twists, and child’s pose are some of the best poses for GERD. These poses help reduce stress, improve digestion, and promote relaxation.

Q: What other benefits do yoga poses for GERD provide?

A: Yoga poses for GERD can help reduce acid reflux symptoms, improve digestion, and decrease stress and anxiety. Additionally, certain poses can help strengthen the core muscles and improve posture.

Q: How often should I practice yoga poses for GERD?

A: It is best to practice yoga poses for GERD at least three times a week. However, it is important to consult with your doctor before beginning a yoga practice to ensure it is safe for your particular condition.

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