Yoga and Exercise for Indigestion

Gentle movement and relaxation can support digestion and lower stress-related symptoms. They do not treat ulcers, infection or other causes.

Helpful practices

• A short walk after meals, for 10 to 15 minutes
• Vajrasana (thunderbolt pose): sit on your heels for a few minutes after meals, if your knees allow
• Slow belly breathing: inhale for 4 counts, exhale for 6, for 5 minutes
• Gentle seated twists and wind-relieving pose (pawanmuktasana) on an empty or light stomach
• Relaxation and meditation to reduce stress, which can worsen symptoms

What to avoid

• Strenuous exercise, forward bends, inversions and intense core work soon after eating
• Forceful breathing such as kapalabhati straight after meals
• Lying flat after meals if you have reflux
• Poses that increase burning or pain

Exercise in general

Regular moderate activity, such as walking, cycling or swimming, helps weight control, which lowers reflux and indigestion.

Be careful if

• You have alarm symptoms, chest pain or breathlessness. Seek medical help first.
• You are pregnant, or have had recent abdominal surgery. Ask your doctor.

Key point

Use gentle movement and breathing as support, and see a doctor if symptoms persist.

Before your appointment

Note when symptoms started, how they relate to meals, and what makes them better or worse. List all medicines, especially painkillers, and any herbal products. Mention weight loss, vomiting, black stools, trouble swallowing, family history of stomach problems, smoking and alcohol. Ask about tests such as an H. pylori test or endoscopy, and the warning signs that mean you should call 112 or 102.