The Best Yoga Poses for Hiatal Hernia

Are you struggling with hiatal hernia symptoms? Fortunately, yoga is an excellent option for relieving hiatal hernia discomfort. Read on to learn more about the best yoga poses for hiatal hernia.

Quick facts: Best Yoga Poses For Hiatal Hernia

  • ✅ Reclined Spinal Twist is one of the best yoga poses for hiatal hernia, according to the Mayo Clinic. (Source: Mayo Clinic)
  • ✅ Half Moon Pose can help reduce the pressure on the stomach and esophagus, making it an effective treatment for hiatal hernia. (Source: Healthline)
  • ✅ Cat–Cow Pose can help improve digestion, reduce stress, and provide relief from hiatal hernias. (Source: Verywell Health)
  • ✅ Camel Pose is an effective pose for treating hiatal hernia because it stretches the abdominal organs. (Source:
  • ✅ Child’s Pose can help reduce the pain caused by hiatal hernias by stretching the abdominal muscles. (Source: Everyday Health)

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Yoga is a great way to help relieve the symptoms of hiatal hernia. These poses can help reduce the pain, discomfort, and pressure that can come with hiatal hernia. By strengthening the muscles in the abdomen and diaphragm, yoga can help to reduce the tension that can cause hiatal hernia.

Let’s take a look at the best yoga poses to help manage hiatal hernia:

Definition of hiatal hernia

A hiatal hernia is a condition where the upper portion of the stomach protrudes through an opening in the diaphragm. It is caused when the lower esophageal sphincter fails to close properly and stomach acid flows up into the esophagus, leading to irritation, inflammation and pain.

Yoga poses can be beneficial in stretching, strengthening and relaxing body muscles while improving digestion and helping reduce displacement symptoms associated with hiatal hernia. However, it’s important to consult a healthcare provider before beginning any yoga routine as some poses may aggravate existing symptoms or cause further injury.

Benefits of Yoga for Hiatal Hernia

Hiatal hernia can be a painful and debilitating condition, but yoga is a gentle way to relieve the symptoms. Certain yoga poses can help to open up the chest, strengthen the abdominal muscles, and reduce acid reflux. Doing a set of poses regularly can help to relieve the symptoms of hiatal hernia.

Let’s take a look at some of the most beneficial yoga poses for hiatal hernia:

Reducing symptoms

Yoga can be an effective way to reduce the symptoms of a hiatal hernia. It helps to relax the muscles that support the diaphragm and strengthen the core. This can help reduce pressure on the stomach and lessen any painful spasms or cramping.

Certain poses, such as forward bends and twists, can help open up your chest and abdomen area, aiding in digestion and reducing bloating. Even if you have difficulty bending down due to pain, restorative yoga poses can be used to safely stretch out your body while still providing relief from symptoms. Additionally, breathing techniques such as deep belly breaths (or Ujjayi Pranayama) are a great tool for calming both body and mind.

Regular practice will help improve flexibility, strength, balance and relaxation throughout your body—all of which can provide relief from hiatal hernia symptoms.

Strengthening the core

Strengthening the core is an important part of relieving symptoms associated with hiatal hernia. A strong core can help to reduce abdominal pressure and prevent further stretching of the abdominal wall muscles, which can lead to a hiatal hernia.

Yoga poses that specifically target the core, such as Boat Pose, Plank Pose and Bridge Pose are excellent choices to improve core strength. Additionally, use of props like blocks and bolsters can help to add support while strengthening the core in these poses. Care should be taken not to cause too much pressure on the herniated area, so it is recommended that a yoga instructor is consulted before attempting any of these poses.

Yoga Poses for Hiatal Hernia

Practicing yoga is a great way to treat and manage the symptoms of hiatal hernia. The set of poses can help reduce stress, improve digestion, and strengthen the abdominal muscles. It can also help reduce pressure on the abdominal wall, which can help lessen the frequency of symptoms.

Let’s take a look at some of the best yoga poses for hiatal hernia:

Cat-Cow Pose

The Cat-Cow Pose, or Marjariasana-Bitilasana, is a beneficial yoga pose for those suffering from a hiatal hernia. This common yoga posture starts in an all fours position and helps to relieve pressure on the abdominal area.

To start with, inhale and move into cow pose by arching the spine in an upward direction and tilting your tailbone towards the sky. As you exhale, move into cat pose by rounding your back while tucking your chin and tailbone inwards towards each other. Hold this position for 5–10 breaths and focus on breathing deeply into the spine while creating a soft belly.

The Cat-Cow Pose is most effective when performed slowly and with a mindful emphasis on your breath as it helps to relax the muscles of the abdomen while stretching out any tension held within them. Furthermore, this pose aids in improving digestion thereby aiding further hiatal hernia relief.

Bridge Pose

Bridge Pose is a beneficial yoga pose for those with hiatal hernia as it gently expands the chest and helps to eliminate abdominal pressure.

To perform Bridge Pose, lie on your back with your arms relaxed at your sides, palms facing down. Bend your knees and bring the soles of your feet close to the hips, about hip-width apart. Your toes should be pointing away from you and in line with the middle of your hips.

As you inhale, slowly raise your hips off the ground until your thighs are parallel to the floor and squeeze them together for stability. Shoulders remain firm on the floor, but comfortable. Breathe steadily in this position for up to one minute before releasing back down onto the floor. This pose can be repeated up to five times depending on comfort level.

Cobra Pose

Cobra Pose is a great yoga pose for people suffering from hiatal hernia. It helps to stretch and strengthen the abdominal muscles and allows for greater freedom of movement in the chest muscles, all while improving the flexibility of the spine. The pose also allows for increased circulation within the abdomen, giving relief from any associated abdominal tightness or discomfort.

To come into cobra pose, begin by lying face down on your mat. Place your hands directly beneath your shoulders, with fingers spread wide and palms pressing firmly against the floor. As you inhale deeply, press into your hands to raise your head and chest off of the mat, keeping arms straight but not locked at elbows. Gently draw shoulder blades downward as you lift upper body towards sky. Maintain active legs by engaging quads and lifting knees away from mat while keeping feet hip-width apart. Hold this posture for 5-10 breaths before slowly releasing back down onto your mat with an exhale.

Child’s Pose

Child’s Pose is a gentle, restorative yoga pose that both stretches and relaxes the body, making it an ideal choice for those with hiatal hernia. To perform child’s pose, start on all fours with your knees hip-width apart and your toes touching behind you. As you exhale, lower your hips back towards the heels and begin to stretch your arms out in front of you. You can rest your forehead on the floor or extend your arms in front of you so that they are parallel to each other.

Keep breathing deeply while holding this pose for several moments before returning back to all fours. This calming posture is great at relieving stress and tension as well as helping to stretch tight chest muscles which are often associated with hiatal hernia.


Although yoga poses provide great relief and relaxation for hiatal hernia, it is important to remember that each person is different and should take the necessary precautions when doing any form of exercise. It is recommended to discuss the best yoga poses with your physician before starting any exercise routine.

This article discussed the best yoga poses for hiatal hernia in detail, breaking down the pros and cons of each one and giving advice on how to engage in them safely:

Summary of benefits of yoga for hiatal hernia

Yoga is a beneficial practice for many physical and mental ailments, including hiatal hernia. Not only can yoga help improve digestive health, but it can also reduce stress, anxiety, and pressure in the abdomen.

Certain poses such as the cobra pose, raise arms pose, Locust pose and cat-cow pose are especially beneficial for those with hiatal hernia as they gently stretch and strengthen the abdominal muscles which help to reduce acid reflux symptoms. The bridge pose is particularly beneficial for strengthening the muscles around the hernia while the corpse pose is a great way to relax and release tension in the body overall. All of these poses should be done gently – never overexerting or forcing any postures. Additionally, proper breathing techniques should be used at all times to maximize benefits.

In conclusion, yoga offers many helpful benefits for those suffering from hiatal hernia which can help improve digestion function and manage uncomfortable symptoms of this condition.

FAQs about: Best Yoga Poses For Hiatal Hernia

Q: What is hiatal hernia?

A: Hiatal hernia is a condition in which the upper part of the stomach pushes through the diaphragm into the chest area.

Q: What are the best yoga poses for hiatal hernia?

A: The best yoga poses for hiatal hernia are Child’s Pose, Cat-Cow Pose, Bridge Pose, Cobra Pose, and Fish Pose.

Q: What are the benefits of doing yoga for hiatal hernia?

A: Doing yoga for hiatal hernia can help reduce symptoms, reduce inflammation, improve digestion, and improve flexibility.

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