Prasaritta Padottanasana (Wide-Legged Forward Bend)
The Sanskrit name is derived from Prasārita (प्रसारित) meaning spread out or extended, Pada (पाद) meaning…
Explore →
Yoga poses for gastric reflux are gentle asanas that ease heartburn, calm the nervous system and support digestion without pressing on the stomach. This page lists 12 poses from beginner to advanced and explains which to choose and which to avoid.
Understanding the Category
What Are Gastric Reflux?
Yoga poses for gastric reflux are asanas chosen to calm the stomach and lower esophageal area. They work in three ways:
- * Posture: upright and reclined poses keep the chest above the stomach.
- * Digestion: gentle twists and Vajrasana support the stomach and gut.
- * Stress: slow breathing lowers stress, a common reflux trigger.
Practise on an empty stomach, mid-session, and avoid full inversions and deep belly compression.
Why Practice
Benefits of Gastric Reflux
Calmer Digestion
Gentle twists and Vajrasana support the stomach and gut. Smoother digestion means fewer flare-ups after meals.
Less Stress
Slow breathing and restorative poses calm the nervous system. Lower stress reduces acid triggers linked to heartburn.
Better Posture
Upright poses lengthen the spine and lift the chest. A lifted chest eases pressure on the stomach.
Easier Breathing
Open-chest poses free the ribs and diaphragm. Steady breathing supports a relaxed upper belly.
Gentle Flexibility
Slow twists and side bends ease a stiff trunk. A flexible trunk moves more comfortably after meals.
Core Strength
Standing and low backbend poses tone the abdominal wall. A toned core supports good digestion and posture.
Suitability
Who Should Practice?
- People with occasional heartburn or mild acid reflux
- Adults whose reflux is linked to stress or poor posture
- Desk workers who slump after meals
- Those seeking gentle support alongside medical care
- Beginners who want a calm, low-effort routine
Contraindications
Who Should Avoid Gastric Reflux?
Safety Note: Always consult a qualified yoga teacher and your healthcare provider before practising if you have existing medical conditions, injuries, or are pregnant.
- Anyone with severe or worsening reflux: see a doctor first
- People with trouble swallowing or chest pain: seek care now
- Those with a hiatal hernia: avoid belly pressure and inversions
- Anyone practising on a full stomach: wait 3 hours
- Pregnant women: avoid deep twists and belly compression
- People after recent abdominal surgery: wait for clearance
By Level
Beginner Gastric Reflux
- Vajrasana (Thunderbolt Pose) Suits practice after a light meal
- Sukhasana (Easy Pose) Upright seat for slow, calm breathing
- Tadasana (Mountain Pose) Lifts the chest and opens the stomach
- Supta Baddha Konasana (Reclining Bound Angle Pose) Supported rest that eases stress
- Bharadvajasana (Seated Spinal Twist) Gentle twist without belly pressure
By Level
Intermediate Gastric Reflux
- Bhujangasana (Cobra Pose) Opens the chest and tones the belly wall
- Janusirsasana (Head to Knee Pose) Calms digestion with a long spine
- Jathara Parivartanasana (The Abdominal Twist) Gently massages the digestive organs
- Ardha Chandrasana (Half Moon Pose) Opens the side body with a high chest
- Setubandhasana (Bridge Pose) Low lift that opens the front body
By Level
Advanced Gastric Reflux
- Ardha Matsyendrasana (Half Lord of the Fishes Pose) Deeper twist on an empty stomach
- Parivrtta Trikonasana (Revolved Triangle Pose) Standing twist for spine and gut
Anatomy
Muscles Worked
💪
Core
Rectus abdominis, transverse abdominis, obliques
🛡️
Back
Erector spinae, multifidus, quadratus lumborum
🌬️
Breath
Diaphragm, intercostals
🦴
Hips
Iliopsoas, gluteus maximus, hamstrings
🦵
Legs
Quadriceps, calves, adductors
🧠
Nerves
Vagus nerve, parasympathetic system
Practice Tips
Tips for Safe Practice
- ✓Wait 3 hours after a meal before practising
- ✓Keep the head higher than the stomach in every pose
- ✓Breathe slowly through the nose in each pose
- ✓Rest on the left side to settle the stomach
- ✓Use a bolster to raise the chest in reclined poses
- ✓Twist gently and stop if you feel burning
- ✓Skip any pose that brings acid into the throat
- ✓Sit in Vajrasana for 5 minutes after light meals
- ✓Practise in loose clothing with no waist pressure
- ✓Build the practice slowly over several weeks
Common Questions
Frequently Asked Questions
What are yoga poses for gastric reflux?
Yoga poses for gastric reflux are gentle asanas that ease heartburn, reduce stress and support digestion. They keep the chest above the stomach and avoid pressure on the belly. Vajrasana, Supta Baddha Konasana and gentle seated twists are common choices.
Which yoga pose is best for gastric reflux?
Vajrasana is the most useful, as it is the one pose you can practise after a light meal. Supta Baddha Konasana on a bolster calms the nervous system. Bharadvajasana, a gentle seated twist, supports digestion without pressing on the stomach.
Can yoga make acid reflux worse?
Yes, if the wrong poses are chosen. Full inversions, deep forward folds and strong belly compression can push acid upward. Practise upright or reclined poses with the chest raised, and stop any pose that causes burning or sour taste.
Is it safe to practise yoga after eating?
Wait at least 3 hours after a full meal. Vajrasana is the only pose commonly practised after a light meal. Avoid twists, backbends and forward folds on a full stomach, as they can trigger heartburn.
Can yoga replace reflux medication?
No. Yoga is a complementary practice and does not replace medical treatment. Speak to your doctor about persistent reflux, trouble swallowing or chest pain. Use yoga alongside advice on food timing, weight and stress.
How often should I practise yoga for reflux?
Practise gently most days for 20 to 30 minutes. Regular short sessions calm stress, a common reflux trigger. Choose a time well away from meals, such as early morning, and keep the pace slow and steady.
Keep Exploring
Related Blogs
General Yoga
Suryanamaskar: A Practice Beyond Time
The pursuit of a vibrant, energetic day often begins with a solid morning routine. For millions globally, that routine includes Suryanamaskar, the…
Read Article →
General Yoga
How Yoga Helps Irritable Bowel Syndrome in Teens and Young Adults: A Look at the Research
Quick Summary Envision your stomach behaving like a cranky toddler—cramps, bloating, diarrhoea, and constipation at the most inconvenient moments. For…
Read Article →
General Yoga
Sankalpa vs. Resolution: Why the Yogi’s Intention Works Better
As the New Year approaches, we participate in the Great Resolution Ritual. We look in the mirror, see everything we…
Read Article →