TOC of The best yoga for acid reflux
The best yoga for acid reflux: Acid flux is a common condition that almost everyone has had at some time.
When a person suffers from it he/she may feel burning pain which is known as heartburn, in the lower chest area.
It usually happens when stomach acid flows up into the food pipe.
If you are having acid reflux more than twice a week then you are might suffering from Gastroesophageal reflux disease.
According to the American College of Gastroenterology, it is said that over 60 million Americans experience heartburn at least once a month, and at least 15 million as often as daily.
Do you know? GERD is most common in western countries, affecting an estimated 20 to 30 percent of the population.
If you are suffering from acid flux then the following cause might be the reason:
- Eating a large meal or lying down right after the meal
- Smoking Cigarettes
- Drinking some beverage like alcohol, carbonated drinks, coffee, or tea
- Eating some food such as citrus food, fatty food, spicy food, garlic, onion, or Chocolate
- Taking aspirin, muscle relaxer, or blood pressure medicine
Some symptoms of acid flux are as follows:
- Bloody vomiting
- Weight loss for no reason
- Dry cough, sore throat, hoarseness
- Hiccup that doesn’t let up
If you have been suffering from this disease for a long time and you are tired of eating medicine and want some other treatment, then there is nothing to worry about, today your search ends here because we have brought you an article which will let you this problem go away.
Now we will tell you what yoga we will use to solve this disease problem.
The list of yoga for acid reflux are as follows:
- Seated forward bend
- Cat and Cow pose
- Child pose
- Reclining Spinal twist
- Downward facing dog
- Warrior II
Seated Forward Bend Pose
The best yoga for acid reflux: Seated Forward Bend or Paschimottanasana is a seated forward bending asana in hatha yoga and modern yoga as exercise.
This pose is done from Dandasana by bending forward from the hips without straining and grasping the feet or lower legs.
The origin of the name of this pose is from the Sanskrit Word “Paschima” which means “back of the body”, “Uttana” which means “intense straight” or “straight”, “Asana” which means “Posture”
How to do Seated Forward Bend Pose?
- Sit on the floor with your legs facing forward, feet together.
- keep in mind your back should be straight and perpendicular to the floor.
- Place your hands on your knees.
- Now, give your body rest. As you exhale, slowly bend forward from the hips, while simultaneously moving your hands toward the feet.
- Keep your big toes with feet and limbs, if possible. if you cant do this then keep any part of your heel, ankles, or feet below the knees.
- Maintain this pose and breathe normally while relaxing your back and leg muscles to stretch them gently.
- Bend your elbows and try to gently move your trunk closer to the legs, make sure that your legs are straight.
- Try to touch your forehead to your knees without bending the legs.
- Try to maintain this position for 30-40 seconds while breathing normally.
- Then come back to the normal position.
Benefits of Seated Forward Bend Pose
- It Calms the brain and helps relieve stress and mild depression.
- It helps to Stretches the spine, shoulders, hamstrings.
- It Stimulates the liver, kidneys, ovaries, and uterus.
- Improves digestion.
- Helps relieve the symptoms of menopause and menstrual discomfort.
- It soothes headaches and anxiety and reduces fatigue.
- It is yoga to increase focus and concentration.
Cat and Cow Pose
The best yoga for acid reflux: Cat and cow pose is a mixture of two yoga poses: CAT pose and cow pose.
Cat and cow pose is a gentle flow between two poses that warms the body and brings flexibility to the spine.
It is a very beneficial yoga for those who are suffering from back pain.
How to do Cat and Cow Pose?
- By kneeling sit on a yoga mat like a cow shown in the figure.
- Your hand should be straight and there should be 90 degrees between belly and thighs.
- Lift your head, relax your shoulder away from your ears, and look straight.
- When you breathe out then come into cat pose while rounding your spine outward, and tuck in your tailbone, and then draw your pubic bone forward.
- Now, release your head toward the floor -Just do not apply your chin to your chest. Most importantly, just relax.
Benefits of Cat and Cow Pose
- Relieves the stress and neck.
- Energies the body.
- It helps to remove fatigue.
- It improves breathing.
- It improves the circulation of blood to the brain.
- It rejuvenates the whole body.
The best yoga for acid reflux: Child Pose or Balasana is a kneeling asana in modern yoga as exercise.
Balasana is a counter asana for various yoga poses. If necessary, and during pregnancy, the knees may be extended. The arms can be stretched forward in front of the head.
The origin of the name of this pose is from the Sanskrit word “Bala” which means “Child” and “Asana” which means “Pose”.
How to do a Child Pose?
- For doing child pose sit on a yoga mat in Vajrasana.
- Now, slowly inhale and lift both hands directly above the head. Don’t touch your palms.
- Now, slowly exhale and bend forward.
(Note: – Careful while doing this as you have to bend from the hip joint, not from the waist joint.)
- Keep leaning forward until your palms touch the ground.
- Now, hold your head on the ground.
- Now, you are completely in child pose or we say Balasana. Now you have to relax your body and have to inhale deeply and exhale.
- Combine the fingers of both hands as between them you have to support him by keeping the head.
- Now, put your head between your hands.
Be in this pose for 30 sec to 5 min then slowly release. This is the first round you have to do 3 to 4 rounds.
Benefits of Child Pose
- This yoga pose helps to stretches the hips, thigh, and ankles.
- This yoga pose is very beneficial for those who have back pain.
- It relieves back and neck pains.
Reclining Spinal Twist
The best yoga for acid reflux: Reclining spinal twist or Katharina Parivartanasana is a reclining twist asana in modern yoga as exercise.
The name is from the Sanskrit word “Katharina”, which means “stomach”, “Parivartana”, which means “to turn around”, and “asana”, which means “pose”.
How to do a Reclining Spinal twist?
- Lay on your back
- Spread your hands on the floor.
- Make 90 degrees between your hands and the body.
- Now, lower your legs and twist them to the left.
- Turn your head to the right side.
- Maintain this pose for 30 to 40 seconds.
- Now repeat it once again with the opposite side.
- Do this 3 to 4 times.
Benefits of Reclining Spinal Twist Pose
- Helps Release the Lower Back
- It opens the shoulders.
- It helps in improving digestion.
- It helps to enhance spinal muscles.
Downward facing dog pose
The best yoga for acid reflux: Downward facing dog pose is an asana in modern yoga as exercise, which is one of the parts of Suryanamaskar(Salute to the Sun).
This yoga pose is similar to the standing straddle pose but not the same. This yoga pose is a little easier than it.
The downward-facing dog pose is beneficial for pregnant ladies. Downward Dog has been called “deservedly one of yoga’s most widely recognized yoga poses” and the “quintessential yoga pose”
The origin of the name of this pose is from the Sanskrit word “Adho” which means “Down“, “Mukh” which means “face“, “Svana” which means “Dog“, and “Asana” which means “Pose“.
This posture has the head down, eventually touching the floor, with bodyweight on the palms and feet. The arms are straight forward, shoulder-width apart; The legs are one leg apart, the legs are straight, and the hips are raised as high as possible.
How to do a Downward facing dog pose?
- Sit in cow and cat starting pose.
- In this posture, you have to be on your knees, both hands will stand on the ground and the back will straight.
- Now with emphasis on the hands, first move the right leg and then the left leg back.
- Raise the hips up towards the sky and if possible, take the heels down to the ground.
- In this posture, you will feel the stretch on the back of your leg.
- Keep the arm straight and keep the chest straight, move the chest toward the ground as much as you can.
- Now, you will feel the tension on your chest and arms too.
- Try to be in this pose for 30 to 40 seconds then release.
Benefits of Downward facing dog pose
- It helps in relieving stress, headache, insomnia, back pain, fatigue, and mild depression.
- It helps in calming the mind.
- Stretches the shoulders, hamstrings, arches, calves, and hands.
- It improves digestion.
- Medicinal for high blood pressure, asthma, flat feet, sciatic, and sinusitis.
- This yoga pose helps in warming up the ankles and the toes.
Warrior Pose ii
The best yoga for acid reflux: Warrior pose ii is a standing asana in modern yoga as exercise. This is a part of the sequence of virabhadrasana which also includes Virabhadrasana I and Virabhadrasana iii.
The origin of the name of this pose is from the Sanskrit word, the asana of the mythical warrior Virabhadra. The word meaning of Vir Bhadra is “Vira” which means “hero”, “Bhadra” which means “Hero”, and “Asana” which means “Pose”
How to do Warrior ii pose?
- Stand in tadasana(mountain pose). Take the breath in and open the legs from 3.5 to 4 feet.
- Fold your left foot in 45 to 40 degrees inward and right foot in 90 degrees outward, aligning right heel with the left heel.
- Slowly raise your hands until the hands are straight in the direction of your shoulders.
- Keep in mind that if your back is straight if your back is not straight or a little bend then you may have pain in the lower back over time.
- Hold your left heel firmly on the ground and bend the right knee until the knee is over the straight.
- If you have so much flexibility, then parallel your thigh from the ground.
- Turning the head 90 degrees to the right so that you can keep the sight on the fingers of the right hand, take a few breaths in and out 5 times so that you can stay in the posture for 30 to 60 seconds.
- slowly as your body starts increasing strength and flexibility.
- You can increase the time by more than 60 seconds but less than 90 seconds.
- Now repeat this pose from the opposite leg.
Benefits of Warrior ii Pose
- This yoga pose helps to stretch and strengthens the ankles and legs.
- This posture stretches the groins, chest, lungs, and shoulders.
- It helps to stimulate abdominal organs.
- It relieves stress, backaches, especially beneficial for women in the second trimester of pregnancy.
- Medicinal for osteoporosis, sciatica, infertility, carpal tunnel syndrome, and flat feet.