As singers, many of us struggle with acid reflux. It is often silent, and we don’t even notice the effects…until we try to sing. Bed wedges (upright pillows) are annoying, and we can’t travel with them. Prescriptions are expensive and can actually make things worse. Changing our diet is a good option, but sometimes it is hard to maintain when we’re on the road so often. The good news is that there are some yoga asanas (postures) that can help!
Overall, twists are extremely helpful in preventing/treating acid reflux. The reason is (get ready for this!) that twisting asanas literally milks bile from our gallbladder. And, given that acid reflux has to do with an abundance of bile, this makes perfect sense! In addition, some supported relaxing postures can make a big difference.
Left-Side-Lying Relaxation Pose: Ayurveda (an Indian system of natural healing) suggests that laying on the right side of the body can actually aggravate heartburn, so instead, lay on the left side of the body with your knees comfortably bent. Place a pillow under your head and breathe for 5-10 minutes.
Supported Child’s Pose: Stack 2-3 blankets on a bolster (round pillow), or use an additional blanket. Open your knees about hip-width and kneel over the blankets. Lay the upper body flat on top of the blankets, turning your head to one side. Breathe for 5-10 minutes then repeat with your head turned in the other direction.
Supported Bound Angle Pose: Use a block (or similar object) to prop a bolster at a 45-degree angle. Sit in front of the bolster and lay back. Bring the soles of the feet together and let the knees fall out into a butterfly position. Put pillows or another form of support under the thighs and knees. Let your arms relax at your sides and breathe for 5-10 minutes.
Make sure to add these moves to your bag of tricks for the next time you are in need of relief.