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Yoga for acid reflux: a 20-minute head-up class with belly breathing

Yoga won't cure reflux, and no trial has tested it. But some poses bring heartburn on and others don't, and slow belly breathing helped a little in small trials. This class keeps you upright, so it suits people with reflux, though it's still best not straight after a big meal. The order and several doses are our own choice. Keep up the changes that help most: losing weight if you need to, not eating late, raising the head of your bed and taking your medicines.

20 minBeginner15 movesA bench or box · A wall · Firm cushionHip flexors · Back · Calves · Quads · Glutes · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Settle (4 minutes)

  1. Easy pose (Sukhasana)1 min
    Beginner · Hip flexors, Back · 3D demoOn a folded blanket or a chair, with your waistband loosenedHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  2. Slow breathing (6 breaths a minute)3 min
    Beginner · 3D demoBelly breathing, sitting upright: one hand on your belly and one on your lower ribs; in for 4 as they widen, out for 6Easier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Loosen, sitting (4 minutes)

  1. Breath reach5 breaths, exhale longer than inhale
    Beginner · 3D demoSeated (the demo shows it standing): arms rise as you breathe in, down on a longer breath outHarder: Slow breathing (6 breaths a minute)
  2. Thoracic rotation6 each side
    Beginner · 3D demoSeated (the demo shows it standing): arms crossed, hips facing forward; a gentle turn from the ribsEasier: Side-lying open bookHarder: World's greatest stretch
  3. Seated overhead side bend2 each side, 10 to 20 s holds
    Beginner · Back, Abs · 3D demoSeated side bend, with both sitting bones on the seatHarder: Overhead lat stretch at a bench (elbows on the bench)
  4. Seated upper-back lift (sit tall, shoulders back)3 holds of 5 s
    Beginner · Back, Shoulders, Neck · 3D demoSit tall, draw your shoulder blades back and lift your breastboneEasier: Elbows backHarder: Prone Y-T-W raises

Stand (8 minutes)

  1. Standing march60 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, arms swingingEasier: Seated marchHarder: Standing band hip flexion
  2. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoWeight even through both feetHarder: Tree pose (Vrksasana)
  3. Chair pose (Utkatasana)2 holds of 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoBreathe out as you sit back; never hold your breathHarder: Revolved chair pose (Parivrtta Utkatasana)
  4. Warrior II (Virabhadrasana II)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoUpright through your chestEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  5. High lunge (crescent lunge, Ashta Chandrasana)5 breaths each side
    Intermediate · Quads, Glutes, Hip flexors · 3D demoHands on your hips or a chairEasier: Low lunge (Anjaneyasana)Harder: Warrior III (Virabhadrasana III)
  6. Tree pose (Vrksasana)3 to 5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wall; foot on your ankle or calf, never pressed into the side of your kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  7. Overhead side bend3 slow bends each side
    Beginner · 3D demoBreathe out into each bend; no forward foldEasier: Seated overhead side bendHarder: Overhead lat stretch at a bench (elbows on the bench)
  8. Wall push-up10
    Beginner · Chest, Triceps, Shoulders · 3D demoBreathe out as you push awayHarder: Push-up

Rest, propped up (4 minutes)

  1. Reclining bound angle pose (Supta Baddha Konasana)3 min
    Beginner · Adductors, Chest · 3D demoOn a sloping bolster or stacked firm cushions so your chest and head are well above your waist, with a cushion under each thigh. Or sit back in a chairHarder: Wide-angle seated forward fold (Upavistha Konasana)
  2. Slow breathing (6 breaths a minute)1 min
    Beginner · 3D demoSit up slowly for a last minute of belly breathingEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Not straight after a big meal. Our suggestion is to leave about 2 hours after a main meal before head-down poses, lying flat or floor core work; this class has none of them, but a full stomach still makes heartburn more likely.
  • Do the belly breathing on its own for 5 to 10 minutes once or twice a day, and for 10 to 15 minutes sitting upright after meals if reflux comes on when you're up and about. Give it about 4 weeks (our exercise with acid reflux guide's starting point).
  • Loosen tight waistbands before you start: the NHS says not to wear clothes that are tight around your waist.
  • Leave out fast, forceful breathing such as kapalabhati.
  • Chest pain or tightness during exercise isn't heartburn until a doctor says so. Call 999 (911 in the US) for chest pain that feels tight or like squeezing, or spreads to the arms, neck or jaw.
  • Keep taking your medicines: yoga goes alongside them.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for acid reflux: a 20-minute head-up class with belly breathing take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A wall, Firm cushion. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 8 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.