GERD or gastroesophageal reflux disease is a medical condition that occurs when stomach acid flows into the esophagus, causing a burning sensation and chest discomfort. GERD can be caused by a variety of factors, including certain foods and drinks, obesity, pregnancy, and smoking.
Yoga has been shown to be effective in reducing GERD symptoms by reducing stress and improving digestive health. Svarga, here are some tips for those of you who have Gerd, namely:
1. Child Pose
The first step, take a sitting position on the mat, then touch your big toe and sit on your heel and open your knees as wide as your hips. As you do this, exhale and slowly lower your chest between your thighs and widen the back of your hips again.
2. Easy Seated Twist
Sit with your legs crossed and your spine straight. Place your left hand on your right knee, and your right hand on the floor behind you. Inhale and rotate the body to the right. Do this movement alternately several times.
3. Straight Seated Forward Fold
You can inhale and then raise your arms to your sides and up above your head. As you exhale, release your arms (either in front of you or out to the sides, like a diving swan) as you fold your body over your legs. When you first do this movement, you can bend your knees a little. When you feel relaxed, you can start straightening your legs. Then you can place your hands on your shins, feet, or floor, where this move passively lengthens your spine and hamstrings, which is great for practicing balance.
4. Camel Pose
First, kneel down with your calves behind your body. Keep your knees, hips and shoulders in line. Second, place your hands around your buttocks with your fingers facing down. Keep your pinkies on either side of the spine.
Third, pull your elbows in the opposite direction and open your chest wide. Continue to press your thighs and hips forward as you bring your body back.
Fourth, if you feel uncomfortable, you can lower your head. But remember, keep your balance by holding your ankles. If you feel capable, lower your hands back as far as possible
Fifth, after holding for a few seconds, bring your hands back to your lower back and return to the starting position
5. Supine Twist Pose
This movement begins by lying on a flat plane. Extend your arms so that they form a T position with your palms facing the floor. Bend one knee and slowly place it on top of the other leg while keeping your shoulder parallel to the floor.
So, you can try these movements at home, you know, Svargans!