Yoga and Exercise for GERD

Yoga and exercise cannot cure GERD, but regular activity and weight control reduce reflux and stress. Practise on an empty or lightly full stomach, and stop if symptoms flare.

Helpful activities

• Walking: 20 to 30 minutes daily, ideally 30 to 60 minutes after meals
• Slow breathing: anulom vilom and diaphragmatic (belly) breathing may reduce reflux episodes for some people
• Light stretching and relaxation to ease stress

Gentle yoga poses

• Vajrasana: sitting on the heels for a few minutes after meals
• Pawanmuktasana: easy wind-relieving pose for bloating
• Tadasana and gentle side stretches
• Shavasana to end and relax

What to avoid

• Inverted poses such as headstand or shoulder stand, which can bring acid up
• Deep forward bends and strong belly squeezing after meals
• Heavy lifting, crunches and intense exercise right after eating
• Hot yoga

Tips

Wear loose clothing, wait 2 to 3 hours after a large meal, and build up gradually.

Key points

• Activity helps weight control, which lowers reflux.
• Yoga supports but does not replace medical treatment.
• Chest pain with sweating or breathlessness, vomiting blood or black stools needs urgent care. Call 112 or 102.

Before you see a doctor

Bring a list of all your medicines and supplements to the appointment, along with a note of when symptoms occur, what you ate, and whether they wake you at night. This helps your doctor choose the right tests and treatment without delay.

Speak to your doctor if symptoms keep returning, rather than relying on tablets alone for months.