Yoga and exercise for reflux disease

Gentle movement and breathing can support reflux control by easing stress, aiding digestion and helping weight management. The key is to avoid poses and exercises that squeeze the stomach or put the head below the heart, since these can push acid upward.

Helpful options

• A short walk of 10 to 15 minutes after meals, at an easy pace.
• Vajrasana (thunderbolt pose), sitting on the heels for a few minutes after eating, which many Ayurvedic and yoga teachers recommend for digestion.
• Sukhasana or simple seated posture with a straight back.
• Slow diaphragmatic breathing and gentle alternate nostril breathing (Anulom Vilom) to ease stress. Strengthening the diaphragm may help the valve in some people, but evidence is limited.
• Relaxing practices such as light stretching and meditation.
• Regular moderate exercise such as brisk walking, cycling or swimming for most days of the week.

Things to avoid

• Forward bends, inversions (headstand, shoulder stand) and deep twists, particularly after meals.
• Intense core work, crunches or heavy lifting soon after eating.
• Kapalbhati and fast breathing techniques if they worsen symptoms.
• Exercising within two hours of a large meal.

Ayurvedic view (interpretive) Yoga is traditionally used to balance Pitta through calm, cooling practices. Research on yoga for reflux is small, so it is a supportive habit and not a treatment.

Safety Stop if you feel burning, chest pain or breathlessness. People with hiatus hernia, pregnancy, high blood pressure or heart disease should check with a doctor before starting. Chest pain with sweating needs emergency care (112).

Remember Keep movement gentle and regular, and let comfort guide you. Combine it with diet and medical care for best results.