Soothe GERD naturally: 6 yoga poses that help relieve heartburn, regurgitation and chest discomfort

Gastroesophageal Reflux Disease (GERD) is a common digestive condition marked by symptoms such as heartburn, regurgitation, bloating, and chest pain. While medication and dietary changes are often prescribed, gentle yoga can be a powerful complementary approach.

Certain yoga poses help improve digestion, reduce acid reflux episodes, calm the nervous system, and strengthen core muscles that support healthy gut function. Practised regularly and mindfully, these poses can help manage GERD symptoms naturally.

How Yoga Helps in Managing GERD

GERD symptoms are often aggravated by stress, poor digestion, and improper posture. Yoga addresses all three. Slow movements and deep breathing activate the parasympathetic nervous system, reducing stress-related acid production. Gentle stretches improve circulation to digestive organs, while upright and restorative poses prevent excess pressure on the stomach, helping acid stay where it belongs.

Also Read: Yoga poses that support insulin sensitivity: Gentle movements for better blood sugar balance

1. Vajrasana (Thunderbolt Pose)

Vajrasana is one of the few yoga poses that can be practised immediately after meals. Sitting in this pose improves digestion, reduces bloating, and helps prevent acid reflux. It promotes better blood flow to the stomach and intestines, easing heartburn and heaviness.

How it helps: Aids digestion and reduces post-meal reflux.

2. Sukhasana with Deep Breathing

Simple cross-legged sitting combined with slow, deep breathing calms the nervous system. Stress is a major trigger for GERD, and this practice helps regulate acid secretion while reducing chest tightness and discomfort.

How it helps: Lowers stress-induced heartburn and chest pain.

3. Cat–Cow Pose (Marjaryasana–Bitilasana)

This gentle spinal movement massages abdominal organs and improves digestion. The rhythmic flow between arching and rounding the spine helps relieve gas, bloating, and mild regurgitation without compressing the stomach.

How it helps: Improves gut mobility and eases pressure in the abdomen.

4. Seated Forward Bend (Paschimottanasana – Gentle Version)

When done mildly and not immediately after eating, this pose helps tone abdominal organs and supports digestion. It should be practised cautiously, keeping the spine long and avoiding deep compression.

How it helps: Supports digestive efficiency and reduces acid buildup.

5. Bridge Pose (Setu Bandhasana – Supported)

A supported bridge pose using a cushion or block under the lower back gently elevates the chest above the stomach. This position uses gravity to reduce acid reflux and soothe chest discomfort.

How it helps: Prevents acid from flowing back into the oesophagus.

6. Left-Side Reclining Pose

Lying on the left side after yoga or before sleep is highly beneficial for GERD. This position keeps the stomach below the oesophagus, reducing nighttime reflux and regurgitation.

How it helps: Minimises acid reflux, especially during rest.

Important Tips for GERD-Friendly Yoga

Always practise yoga on an empty stomach or at least 3–4 hours after meals. Avoid intense inversions or forceful breathing techniques if you experience frequent reflux. Focus on slow movements, steady breathing, and consistency rather than intensity.

Also Read: 6 yoga poses and walks to boost immunity and fight winter illnesses

Yoga is not a replacement for medical treatment, but it can be an effective lifestyle tool for managing GERD symptoms like heartburn, regurgitation, and chest pain. With regular practice and mindful awareness, these six yoga poses can support better digestion, reduced discomfort, and improved overall gut health.