Can Yoga Cause Acid Reflux (Surprising Link Between)

By: Mugen Seki
Date: March 3, 2023
Time to read: 5 min.

Yes, yoga can cause acid reflux. Certain poses like inversions and forward bends can cause the stomach acid to flow back into the oesophagus. Additionally, tight clothing can put extra pressure on the abdomen and aggravate symptoms.

A person with acid reflux may be hesitant to try yoga because of fear of worsening their symptoms.

Continue reading this blog post to learn more about modifying your practice for better results.

Key Takeaways

Yes, certain yoga positions can cause acid reflux if done incorrectly or after a heavy meal.
Hiatal hernia and GERD are common conditions that increase the risk of experiencing acid reflux during yoga.

Poses such as backbends, forward bends, and twists should be avoided with acid reflux to prevent symptoms from worsening.
Pranayam (breathing exercises) is beneficial for those suffering from acid reflux since it helps reduce stress levels, which can trigger heartburn.
If you have an underlying illness like GERD, it’s crucial to consult your doctor before beginning any yoga practice.

Table of Contents

Here’s The Answer To Can Yoga Cause Acid Reflux

The frequent ailment known as acid reflux is brought on by the lower oesophagal sphincter’s dysfunction, which enables stomach acids to flow back into your throat.

It can be an uncomfortable and painful experience. Certain yoga poses may exacerbate symptoms of acid reflux. These include:

Backbends such as bridge pose, cobra pose, and wheel pose

Forward folds such as seated forward bend and corpse pose
Twisting poses such as revolved triangle pose and revolved side angle pose
Inversions such as shoulder stand and headstand

These poses can pressure the abdomen, leading to increased acid reflux symptoms.

It’s crucial to pay attention to your body and alter or avoid certain positions if your symptoms get worse as a result.

A modification could be propping yourself up with a cushion to reduce the pressure on your abdomen.

I have seen many students with acid reflux benefit from their regular yoga practice when done mindfully and with modifications for their individual needs. With mindful practice, you can work towards improved digestion and lessened acid reflux symptoms over time.

What Causes Acid Reflux?

Inflammation is brought on when stomach acid escapes back into the oesophagus and produces acid reflux, generally known as GERD.

Certain medical conditions and dietary choices can increase your risk of developing acid reflux, such as a hiatal hernia or eating large meals.

Underlying Medical Conditions That Can Lead To Acid Reflux

Several medical conditions can lead to acid reflux, including hiatus hernia and GERD.

These conditions can cause the stomach acid to move back up into the oesophagus and result in symptoms like heartburn or chest pain.

Dietary Choices That May Contribute To Acid Reflux

Certain dietary choices may contribute to acid reflux symptoms.

Eating large meals, drinking acidic beverages, wearing tight clothing that puts pressure on your digestive organs, and food allergies or sensitivities may all trigger acid reflux symptoms.

How Yoga Can Help Relieve Symptoms Of Acid Reflux

Yoga postures can improve digestion and reduce the risk of GERD symptoms. These include:

Downward dog
Inverted poses

These postures can help strengthen abdominal muscles. Pranayama breathing exercises can also help with digestion by relaxing the body.

Additionally, yogic breathing techniques can help clear away any blockages in the digestive system.

Relaxation exercises like yoga are beneficial for overall digestive health and may help reduce triggers for acid reflux.

Specific Postures And Stretches For Reducing Acid Reflux Symptoms

Yoga postures and stretches can be very beneficial in reducing the symptoms of acid reflux.

Some particularly helpful poses are forward folds, twists, and seated postures. This help to relax the abdominal muscles and promote circulation in the digestive system.

Additionally, some breathing exercises, such as pranayama, can be very helpful for relaxation and calming GERD symptoms like heartburn or chest pain.

Tips For Preventing Flare-Ups During Yoga Practice

When practising yoga with acid reflux, it is important to keep a few tips in mind to prevent flare-ups during your routine:

Avoid eating shortly before yoga sessions.
Wear loose clothing that does not constrict your abdomen.

Take time to relax between poses.
Know which poses may trigger GERD symptoms, such as Downward dog, Twisting poses.
Avoid these poses when experiencing discomfort.

Diet Considerations When Practicing Yoga With Acid Reflux

Just as important as the physical practice of yoga is what you eat when practicing with acid reflux.

Your digestive tract will be less stressed if you eat smaller meals more frequently throughout the day.

Avoid spicy foods, citrus fruits and juices, fatty foods, chocolate, caffeine, alcohol, garlic, and onions, as they can all trigger GERD symptoms.

Additionally, watch out for food allergies or sensitivities that may cause discomfort during yoga practice.

Poses To Avoid When Experiencing Symptoms Of Acid Reflux

Certain poses should be avoided when experiencing acid reflux symptoms.

These poses can hurt the abdominal organs or increase pressure on the diaphragm, worsening heartburn or other GERD symptoms.

If you have a hiatal hernia or a hiatus hernia, you should stay away from inverted positions like shoulder stand or headstand. These poses increase the risk of stomach acid flowing back into the esophagus.
Twisting poses may also increase pressure on an already irritated digestive system. Therefore, it is best to avoid them until your GERD is under control again.

Final Thoughts

It is important to understand one’s body and know what poses work for them and which don’t. If you’re feeling any discomfort during a yoga session, that could be a sign of acid reflux.

So, in conclusion, it is best to watch for any signs of acid reflux while doing yoga.

Always pay attention to your body’s cues and stay away from positions that strain your abdomen. Get creative with your poses and have fun.

For more tips and tricks like these, follow us through our other articles on similar topics or ask questions on our social media channels – so you don’t miss out on anything.

My name is Mugen Seki, and I’m a painter and yoga enthusiast who is passionate about bringing together art and exercise in ways that help people connect with their inner selves. When I’m not painting, I’m practicing yoga. And when I’m not doing either of those things, I’m usually thinking about them.