Acid Reflux Relief: Yoga Asanas for a Stronger Lower Esophageal Sphincter (GERD)
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PHOTOGRAPH BY redgreystock
Introduction:
Acid reflux, a common digestive discomfort, can be a persistent challenge affecting daily life. While lifestyle changes and dietary modifications play a crucial role in managing acid reflux, the ancient wisdom of yoga offers additional support. In this blog, we explore how specific yoga asanas, can contribute to strengthening the lower esophageal sphincter (LES) and providing relief from acid reflux.
Understanding Acid Reflux:
Acid reflux occurs when stomach acid flows back into the esophagus, causing a burning sensation and discomfort. A weak lower esophageal sphincter, a muscular valve that separates the stomach from the esophagus, is often a contributing factor.
Yoga Asanas for LES Strengthening:
1. Meditation:
Before diving into physical postures, establishing a foundation of mental well-being is key. Meditation cultivates awareness and helps manage Stress as it is a common trigger for acid reflux, an influential factor in acid reflux. A calm mind positively influences the digestive system.
Duration: Aim for 5-10 minutes initially and gradually extend the duration as your practice deepens. Meditation is more about consistency than duration.
2. Sarpasana (Snake Pose):
Sarpasana, also known as Snake Pose, is a gentle backbend that targets the abdominal muscles. This asana can aid in strengthening the LES and promoting digestion. As you lift your upper body, you engage the core, potentially offering support to the sphincter.
Repetitions: 3-5 times
Duration: Hold the pose for 15-30 seconds initially, gradually extending the duration as you become more comfortable.
3. Bhujangasana (Cobra Pose):
Bhujangasana, or Cobra Pose, involves a gentle backward bend that targets the spine, abdomen, and chest. Regular practice may help in toning the abdominal muscles, including those around the LES, and promoting digestive health.
Repetitions: 3-5 times
Duration: Hold the pose for 15-30 seconds initially, gradually increasing the duration. Pay attention to your body and avoid straining your lower back.
4. Breathing Techniques (Pranayama):
Pranayama, or breath control, is another integral aspect of yoga. Deep, diaphragmatic breathing can strengthen the diaphragm, the muscle above the LES, potentially contributing to its efficiency.
Precautions :
· Consult with a healthcare professional before starting a new yoga routine, especially if you have a medical condition.
· Practice these asanas mindfully, avoiding overexertion.
· Yoga is a complementary approach; it should not replace medical advice or treatment.
Tips:
- Prioritise Timely Sleep:
Maintain a consistent bedtime to support your body's natural circadian rhythm.
- Maintain Regular Meal Times:
Stick to set meal schedules and avoid eating two hours before bedtime.
- Opt for Non-Spicy Foods:
Choose meals without spicy elements, especially in the evening, to prevent discomfort.
- Choose Comfortable Attire:
Wear loose-fitting clothes to avoid unnecessary pressure on your abdomen.
- Avoid Carbonated Drinks:
Steer clear of carbonated beverages, especially close to bedtime, for improved digestion.
Conclusion:
In the journey toward acid reflux relief, yoga emerges as a gentle yet powerful ally. By incorporating meditation, yoga and healthy lifestyle habits into your routine, you embark on a path of holistic well-being, nurturing both the body and the mind. Remember, yoga is a personal journey, and gradual progress yields lasting results. As you explore these asanas, may you find strength in your lower esophageal sphincter, resilience in your body, and a sense of calm that soothes both the physical and emotional aspects of your well-being.
