Yoga: The Perfect Workout For Hiatal Hernia

Photo by: Bigstockphoto

Photo by: Bigstockphoto

Hiatal hernia is a digestive disorder caused by a herniated upper stomach and a weak diaphragm. These abnormalities cause the digestive juices to shoot up into the esophagus, causing heartburn or painful chest. The common causes of hiatal hernia are obesity, the lack of gag reflex, and aging. Unfortunately, there is no treatment for this condition. It can be managed by making better lifestyle changes and adjusting your eating habits. You can also minimize heartburn by performing exercises that strengthen the diaphragm.

Although exercising will not trigger chest pain, it’s best to stick to less intensive workout. Yoga is by far the best workout for those afflicted with this condition. And in today’s post, we are listing down yoga exercises that are safe for those living with hiatal hernia.


This position will stimulate better blood flow. It will also strengthen the nerves. Start by lying face up on your back. Keep the spine as straight as possible. Slowly, bring the right knee to the chest. Hold the knee with your hands and maintain this position for five seconds. Breathe normally as you count. Now go back to the starting position before switching to the left leg.

Uddiyan in Sabasana

This is an excellent workout to strengthen the diaphragm. Start by lying down on your back but keep the legs bent. Breathe in deeply by pushing your abdomen out. Then, breathe out and pull the abdominal muscles in. Do 10 reps then take a rest in sabasana.

Utthan Pasadana

Utthan pasadana tones the abdominal muscles while preventing constipation. It also promotes faster fat burning! Again, lie down on your back on the floor. Put your palms on your hernia region. Slowly raise both legs upwards at a 40-degree angle. Maintain this position for ten seconds while breathing normally. Now, slowly bring the feet back on the floor in a smooth, deliberate motion.

Sahaj Agnisar

This exercise will engage the entire midsection. It will strengthen the abdominal muscles and the diaphragm.

Sit up straight on the floor in a sukhasana position. Now put your palms on the abdomen on either side of the navel. The thumbs must be at the sides while the fingers meet at the navel. Breathe in deeply then exhale. As you exhale, use your fingers to push the air out from your abdomen. Complete five reps then rest in sabasana.

Other Workout to Consider


Loosening the muscles also help strengthen the diagram and the entire abdominal area.  We recommend doing lots of hip extension stretches and standing side bends. These stretches will activate the midsection and improve flexibility.

Deep Breathing

Because a weak diaphragm often causes a hiatal hernia, it makes sense to strengthen this area. But do so without triggering heartburn! Deep breathing is a great way to build diaphragm strength. Just lie on your back and keep the knees bent. Place your left hand on the chest and the right hand on the stomach. Inhale deeply but the chest must remain still. Exhale then pull the abdominal muscles. Complete five reps then rest.