Overview

fat, alcohol, caffeine, and acid are the most common triggers.

A Ayurvedic diet will address the underlying imbalances in your stomach acids

the practice of ashtanga yoga will address acid reflex and gerd from the root of the imbalance rather than address just symptoms

Overactive pitta dosha is responsible in part for acid reflex and gerd 

stomach up to esophagus to back of throat. solar plexus, heart chakra, throat, third eye are all affected. 

20% of USA suffers from acid reflux

sites of vata pitta kapha
sites of vata pitts and kapha

Yoga for Acid Reflux

This has been designed to be used as a suggestion of poses to try one by one

it is also a 50 minute sequence 

Yoga Acid Reflex treatments

use it however you would like, enjoy:

  • Balasana Childs pose with knees together
    • helps digestion by stimulating your gut, and relaxes the mind
  • Dandasana Staff Pose 
    • This is where I would do a pranayama exercise. 4 4 4 4 breathing or yogic breathing are both staples or consider one of your favorites. breath of fire would be a good choice, too 
  • Pachimotanasana seated forward bend
    • stimulate liver & kidney which both help you digest. So stimulating them before eating will help clear them of whatever old stuff it was still processing
  • Pavanamuktasana Wind relieving pose.
    • Helps with over eating and I have heard it helps with binge eating.  Stimulate liver & kidney, Relieves gas. Relaxes your back. Its an amazing pose 
  • Varjasana Thunderbolt or as I call it king pose
    • You can also benefit from meditation in this pose right after a meal
  • Cat cow
    • stretches abs, lungs, chest, all which relieve tension in the spine and stimulates your guts
  • Ardha matsyendrasana half spinal twist pose
    • stretches the diaphram and stimulates your metabolism. It also feels really good on your shoulders
  • Warrior 1 with a twist 
    • Along with the strength you’ll feel in this pose warrior 1 stretches the diaphram and stimulates your metabolism. It also feels really good on your shoulders
  • Pyramid pose
    • lengthens spine 
    • (BLOCKS BLOCKS BLOCKS) you don’t have to go super deep into this pyramid. Use blocks to hold it longer in a more relaxed position. 
  • Revolved triangle
    • focus on reaching as high as you can to the sky and you’ll reap the benefits of twist and stretched lungs
    • (BLOCKS BLOCKS BLOCKS) you don’t have to go super deep into this pyramid. Use blocks to hold it longer in a more relaxed position. 
  • Triangle
  • (BLOCKS BLOCKS BLOCKS) you don’t have to go super deep into this pyramid. Use blocks to hold it longer in a more relaxed position. 
  • Savasana Corpse pose belly to mat
    • If you suffer from acid reflux it is not advisable to sleep on your back. Try savasana on your belly to help calm your system
    •  

SOURCE FOR BELOW INFO Source: https://www.credihealth.com/blog/hyper-acidity-ayurveda-tips/

Things which pitta imbalance can contribute to

  1. ulcers 
  2. high blood pressure
  3. stress
  4. moodiness
  5. chest pain which can easily be mistaken for a heart attack
  6. GERD
  7. Hyper Acidity 
  8. esophageal complications (even cancer in extreme cases) 
  9. inflammatory disorders

Yoga for acid reflux treatments

  1. Saucha – purity in this case your diet
    1. Avoid trigger foods
    2. Excess intake of heat-producing foods can mean that the digestive tract overreacts with an increase in acid production.
      1. salty, fried,  vinegar, tomatoes, citrus fruits like orange and lime, salsa, dairy, garlic, onions, alcohol, coffee, anything spicy
    3. Add new things to your diet – specifically bitter, sour, and pomegranate, leafy greens
    4. Eat something at the beginning of the day
  2. Tapas – Avoid Eating Too Fast
    1. Promise yourself you will slow down your meals. 
    2. put your fork down between bites
    3. sip water between bites
    4. do not grab the next finger food until after you’ve swallowed the last bite
    5. Talk during dinner chew when the other person is talking and when its your turn take a moment from your fork, your finger foods, and your cup
    6. play with your food. It helps even though its kind of weird
  3. Tapas – Don’t Skip Breakfast
  4. Santosha – avoid stress
    1. add fun things to your calendar
    2. if you have a free moment, meditate!
    3. cultivate good times 
    4. mindfulness to appreciate the present
    5. don’t be afraid to cancel things if you’re overbooked. make it up later, people will understand

Asanas to be avoided if you’re having Acid Reflux or Acidity. 

Bridge pose,

Dolphin pose,

Downward Facing Dog,

Extended Puppy,

Feathered Peacock,

Forearm Stand,

Handstand,

Head Stand,

Knew Down Twist,

Legs Up the Wall,

Plow,

Rabbit,

Shoulder Stand,

Thread the Needle,

Wheel,

Wide Legged Forward Bend

vata pitta and kapha are related to different body types. which are you?

Sources used in Yoga for Acid Reflux:

https://www.credihealth.com/blog/hyper-acidity-ayurveda-tips/

https://thessearch.com/yoga-poses-for-acid-reflux pranayama

https://www.epainassist.com/yoga/yoga-for-acid-reflux

https://www.healthline.com/health/yoga-for-acid-reflux#what-you-can-do

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