Heartburn is something many people deal with, especially after eating heavy or spicy food. That burning feeling in the chest or the sour taste in the mouth can be uncomfortable and hard to ignore. While
many see it as a small problem, it often points to one’s digestion not working the way it should.
Stress, long sitting hours, poor posture, and irregular meals can all slow digestion and lead to acidity. Medicines can give quick relief, but simple yoga poses may also help by relaxing the body, improving digestion, and helping food move better through the stomach and intestines.
Why Does Heartburn Happen?
“Digestive discomfort like heartburn and indigestion often arises from stress, poor posture, irregular eating habits, or weak digestive fire (agni),” Dr Yogrishi Vishvketu, Founder of Akhanda Yoga Institute, told Health Shots. He suggested doing yoga poses slowly, either on an empty stomach or at least three to four hours after eating.
Here are a few poses to soothe acid reflux and reduce indigestion:
- Vajrasana (Thunderbolt pose): This is one of the few poses that can be done after meals. Sitting on your heels with a straight back helps blood flow to the stomach and may reduce acidity. Sit calmly, place your hands on your thighs, and breathe deeply for a few minutes.
- Ardha Matsyendrasana (Half spinal twist): This gentle twist massages the stomach area and supports digestion. Sit tall, twist slowly, and switch sides after a few breaths.
- Balasana (Child’s pose): This pose helps relax the body and reduce stress-related acidity. Kneel, fold forward, rest your head on the mat, and breathe slowly.
- Setu Bandhasana (Bridge pose): This pose improves blood flow and reduces sluggish digestion. Lift your hips gently and hold for a few breaths.
- Supta Baddha Konasana (Reclining bound angle pose): This calming pose relaxes the belly and helps soothe acidity. Lie back, bring your feet together, support your knees, and focus on slow breathing.
- Pawanmuktasana (Wind-relieving pose): “Pawanmuktasana helps release trapped gas and reduces abdominal pressure, making it especially helpful for bloating and post-meal discomfort,” Dr Yogrishi told Hindustan Times. Lying on your back, pull your knees to your chest and breathe deeply.
- Malasana (Yogic squat): This pose gently presses the abdomen and helps digestion. Squat with your feet slightly apart, bring your palms together, keep your chest lifted, and breathe steadily for up to a minute.
- Marjaryasana–Bitilasana (Cat–Cow pose): Stay on your hands and knees and move the spine gently to improve circulation to digestive organs.
