हिंदी
A calming experience and a serene state of mind can often be the solution to easing some of life’s most discomforting ailments, and yoga for acid reflux aligns with this principle. Gastroesophageal reflux disease (GERD) occurs when stomach contents flow backward into the esophagus, potentially causing damage to its lining. The lower esophageal sphincter (LES) serves as the gateway to the stomach.
Let’s explore three yoga poses designed to manage acid reflux, along with step-by-step instructions:
- Supta Baddha Konasana (Reclining Bound Angle Pose): This pose, aimed at reducing acid in the esophagus through deep breathing to alleviate stress, begins with gathering props like a pillow or folded blanket. From a seated position, exhale and recline on your forearms, lowering your upper back to the floor. Elevate your head with props, ensuring it’s above chest level. Form a diamond shape with your legs, placing one hand on your heart and the other on your stomach. Engage in deep breathing for 5-10 minutes. To conclude, gently roll to your left side, propping yourself up with your right hand.
- Ardha Matsyendrasana (Half Lord of Fishes Pose): This pose enhances posture, massages the abdomen, and oxygenates the blood, thereby reducing body acidity. Start in a seated position with legs extended and buttocks supported on a folded blanket. Bend your knees, sliding your left foot under your right leg and placing it outside on the floor. Position your right foot outside your left hip. Exhale and twist toward the right thigh, using your right hand for support behind you and placing your left arm outside the right thigh. Ensure your torso and right thigh are pressed together. Hold the pose for thirty seconds, then switch sides.
- Bhujangasana (Cobra Pose): Cobra pose, with its deep stretch on the upper body and massage of digestive organs, aids in reducing acid reflux while maintaining an upright head and neck. Lie face-down on the floor, placing hands beneath your shoulders and drawing elbows close. Press your lower body against the mat, inhale, and lift your chest. Beginners can hold for 30 seconds, while advanced practitioners can extend it to 1 minute. Exhale as you release.
