GERD Yoga

Yoga is effective for GERD by strengthening lower esophageal sphincter, eliminate intestinal gas, lower stomach pressure, and stops acid reflux.

5 Yoga for GERD treatment

Yoga is very effective in treatment of numerous digestive disorders including GERD. Yoga increases the strength of LES for proper closing and eliminate intestinal gas that open up LES due to increased stomach pressure.

Five simple yoga to reduce acid reflux and help cure GERD.

1. Agnisar Kriya: it Stimulates Digestive Fire and strengthen LES (valve between esophagus and stomach).
2. Kapalabhati pranayama: help improves the functioning of the entire body; increases lung capacity, improved mental acuity, increased concentration and heightened senses.
3. Marjariasana: strengthen digestive organs, improves digestion, relaxes mind, and improve blood circulation.
4. Pavanamuktasana: help improve digestive system function, get rid of the intestinal gas accumulation, and cures gastrointestinal problems.
5. Adho mukha svanasana: relieves fatigue (energizing), rejuvenates the body, strengthen immune system, enhances digestion, promotes circulation, calms the mind (stress buster), and lifts the spirits.

1. Agnisar Kriya - Stimulating the Digestive Fire

Agni means fire and Sara means wash; literally, means wash the fire (Manipura) chakra located at the navel center good for constipation, indigestion and loss of appetite. This pranayama overcomes laziness, disinterest, lung problems and sleeplessness. It strengthens the internal organs, muscles, nerves and blood veins.

Stand with the legs slightly apart inhale deeply through your nose, during exhalation draw the navel upwards & inwards at the same time lean forward a little by bending your knees placing both hands on the thighs. People with low-agni tends to tired easily in the first round itself, although it is advisable to practice at least three rounds. The Agnisar Kriya should practice on an empty stomach.

2. Kapalbhati pranayama

Kapal means skull (includes organs in and under the skull) and bhati means shining or illuminating. Literally, it means frontal brain purification technique. In kapalbhati pranayama the breathing pattern is opposite to normal breathing; exhalation is active while inhalation is passive. This reverses the nerve impulses to & from the brain; thus stimulates and awaken the brain centers. 

Practice kapalbhati after doing asana or neti and before meditation. If you experience dizziness, while practice take rest and practice with reduced force.  Kapalbhati cleans the respiratory passages, minimizing risks of infections and allergies. It also reduce the risk of developing hernias. Kapalbhati also helps improve blood circulation, lung capacity, respiratory efficiency, and oxygen available to the body. In addition to that, you may also feel increased mental acuity, improved concentration and heightened senses.

Practice kapalbhati on an empty stomach (4 hours after last meal). Sit in Padmasana, Siddhasana or Vajrasana; Place hands on the knees and breathe normally; Keep the spine straight; breathe in passively and deeply until lungs fully fills with fresh air; breathe out rapidly and forcefully while the belly goes inward up. Initially, start with 11 rounds, increase it to 60 rounds per minute, and then to 120 rounds per minute. You can do one in the morning and one in the evening.

3. Marjariasana - Cat pose

Marjari means cat and asana means posture. Marjariasana is an effective yoga posture for acid reflux. This pose provide flexibility to spine, strengthen wrists & shoulders, strengthen digestive organs, improves digestion, relaxes mind, and improve blood circulation.

Stand on your knees & hands with spread fingers. Keep hands directly beneath shoulders and knees directly beneath hips. Inhale, raise your chin by tilting your head back, arc your spinal by pushing your navel downwards, raise your tailbone and hold at this stage for few seconds with normal breathing.  On exhale, gently pull the abdominal muscles backwards towards your spine, down your tailbone & head by looking at the floor between knees so that the spine should rounded upwards and hold at this stage for few seconds with normal breathing. Release by sitting backwards on your heels with your torso upright.

4. Pavanamuktasana

Pavanamuktasana, wind-relieving pose, wind removing pose, or wind liberating pose; this Sanskrit words pavan means wind, mukta means relieve and asana means posture. Pavanamuktasana is an effective yoga posture for GERD; help improve digestive system function, get rid of the intestinal gas accumulation, cures gastrointestinal problems, strengthens back muscle, cures back pain, and good for menstruation disorder.

Lie down on your back, stretch your legs straight. Bend your right knee and holds it with hands, press it towards the abdomen. Breathe out, lift your head and touch the knee with chin. Breathe in, stretch your legs straight. Repeat the same with the left leg. Repeat the same with both legs, in this pose swing the body back and forth for 5 to 10 times, then swing body from left to right and swing body from right to left. This is one round, practice three or four rounds.

5. Adho mukha svanasana

Adho mukha svanasana is Sanskrit words adhas means down, mukha means face, svana means dog, and asana means posture; literally, downward facing dog Pose. This asana stretches the shoulders, legs, spine and whole body, thus builds strength to the entire body. This asana relieves fatigue (energizing), rejuvenates the body, strengthen immune system, enhances digestion, promotes circulation, built bone density (useful for osteoporosis), relieves back pain, calms the mind (stress buster), and lifts the spirits.

Stand on your knees & hands; keep hands directly beneath shoulders and knees directly beneath hips. As you exhale, lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body and look towards the navel. Hands should be shoulder width apart, feet are hip width apart, parallel to each other and toes pointed straight ahead. Lengthen the neck by touching the ears to the inner arms. Take long deep breath and stay for about 1 minute in this pose. Exhale, bend the knees, return to original position (stand on knees & hand) and relax.