Yoga and Exercise for Gastritis

Yoga and exercise cannot treat gastritis or H. pylori, but they can help with stress and digestion, which often worsen symptoms. Practise on an empty or lightly full stomach and stop if you feel pain.

When to avoid

Avoid exercise during a flare with pain, vomiting or black stools, and see a doctor. Do not exercise right after a meal.

Helpful activities

• Walking: a gentle 20 to 30 minute walk, preferably 30 to 60 minutes after meals
• Slow breathing: anulom vilom and deep belly breathing to reduce stress
• Easy stretching and relaxation

Gentle yoga poses

• Vajrasana: sitting on the heels for a few minutes after meals
• Pawanmuktasana: easy wind-relieving pose for bloating
• Balasana (child's pose) for relaxation
• Shavasana to end the session and calm the mind

What to avoid

• Deep forward bends and strong abdominal compression just after eating
• Inverted poses during a flare, which can worsen reflux
• Intense exercise on an empty stomach

Key points

• Regular, moderate activity supports digestion and helps manage stress.
• Yoga supports, but does not replace, medical treatment.
• Severe pain, vomiting blood or black stools need urgent care. Call 112 or 102.

Build up gradually

Start with five to ten minutes a day and add a little each week. A trained instructor can adapt poses if you have had surgery, are pregnant or have other conditions.

Wear loose clothing and practise in a quiet, ventilated space.

Stop any pose that causes pain, and drink water afterwards.