5 Prenatal Yoga Poses to Relieve Morning Sickness

Christina D’Arrigo
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Morning sickness is definitely one of the less glamorous and not-so-exciting symptoms that come along with being pregnant. It can affect your mood, energy levels, and overall quality of life.

Most women experience morning sickness at one point or another as early as the first trimester of their pregnancy, and some women even continue feeling this way throughout their entire pregnancy. Nausea can last all throughout the day, not just in the morning.

While most women find that their morning sickness lessens or even disappears during their second trimester, three months of feeling nauseated all day can be very discouraging and disruptive to your everyday life.

However, yoga and mindfulness can help provide a bit of comfort to help you get through this difficult time. Practice these five poses specially for yoga for morning sickness below to help you relax and quell the symptoms of nausea.
 
 

Practice These 5 Prenatal Yoga Poses To Relieve Morning Sickness:

 

1. Melting Heart Pose

Melting Heart Pose is a popular pose practiced in Yin Yoga, a restorative, meditative style of yoga where you hold poses for about three-to-five minutes.

hips-up-childs-pose

This particular pose is great because it grounds, calms, and energizes as it opens your chest and brings your back into a slight arch.

Let’s try it:

  • Find Table Top Pose
  • Keeping your arms straight, walk your hands forward and lower your forehead down to the mat
  • Remain here for 3 to 5 deep breaths or longer if practicing this pose in the style of yin yoga (about 25 to 30 deep breaths)
  • When you’re ready to come out, gently walk your hands back towards your legs, bringing your torso back upright, and sit onto your heels for a few breaths

 

2. Supported Child’s Pose

Practicing Supported Child’s Pose allows your body to deeply relax as you are folding the torso forward, which is a very calming position for the body. To help ease into the pose and keep you supported, consider trying it with a bolster, or a firm pillow.

Supported-Childs-Pose

Melt that stress away with These 4 Restorative Yoga Poses for Immediate Stress Relief

Once your belly grows past a certain point – typically after the first trimester – this pose may be unsafe to practice.

Be sure to always check with your doctor (and listen to your body!) to make sure you’re clear to practice this as well as the other poses in this article.

Let’s try it:

  • Place the yoga bolster or pillow vertically towards the top of your yoga mat
  • Facing the bolster or pillow, come onto your knees, and touch your big toes together behind you
  • Separate your knees slightly wider than hip-width distance apart, and sit down on your heels
  • Bring the bolster or pillow on the ground in between your knees, relaxing your torso and face on top of it
  • Place your arms on the ground on either side of the bolster or pillow, turning your palms upwards
  • Relax here, coming inward and focusing on your breath
  • Remain here for a minute or two before turning your head to rest on the opposite side for another 1 to 2 minutes
  • When you’re ready to come out, slowly and gently make your way up to a seated position

 

 
 

3. Supported Reclined Hero Pose

Supported reclined Hero Pose is another restorative pose. It’s also a great chest opener, helping stretch your pectoral muscles while releasing tension in your neck.

reclined-heros

This may be helpful since you will tend to feel completely exhausted during pregnancy – fair enough since your body is growing another human!

Let’s try it:

  • Place a yoga bolster or firm pillow vertically towards the back of your yoga mat. Fold a yoga blanket and place it towards the back of the yoga bolster or pillow (this is where your head will rest)
  • Come into Hero Pose by kneeling on the floor with your knees about hip-width distance apart
  • Bring your feet out a bit wider than your knees, keeping the tops of your feet resting on the ground
  • Sit your hips on the ground in the space between your feet – you also have the option of sitting on a yoga block if you have a knee injury or are experiencing any knee joint pain
  • Place the shorter edge of the yoga bolster or pillow up against your lower back and lean your torso back, placing your hands on the ground behind you, and gently lowering down onto your forearms
  • Place your back on the bolster and your head resting on the folded yoga blanket – you may need to adjust the height of the folded blanket to accommodate for your body’s proportions
  • Once settled, place your hands down on the ground on either side of you, bringing your body into a heart-opening position
  • Rest here and breathe deeply through your nose for about 2 to 3 minutes
  • To come out, bring yourself back up onto your forearms and slowly make your way back up to a seated position

 

4. Supported Reclined Bound Angle Pose

Another great restorative pose is Supported Reclined Bound Angle Pose. Just like the previous pose on this list, it’s also a chest opener. Additionally, it will help open the hips and release tension in your pelvic floor.

bound-angle-pose-supported

These are areas that women need to focus on in pregnancy since it will be helpful when it comes time for labor.

Let’s try it:

  • Place the yoga bolster or firm pillow vertically towards the back of your yoga mat, fold a yoga blanket and place it towards the back of the yoga bolster or pillow (this is where your head will rest)
  • Facing away from the bolster, bring your lower back to the bottom shorter edge of your yoga bolster or pillow
  • Find Bound Angle Pose by bringing the bottoms of your feet to meet each other and your knees out to the side
  • Lean your torso back placing your hands on the ground behind you, gently lowering down onto your forearms
  • Place your back on the bolster or pillow with your head resting on the folded yoga blanket – you may need to adjust the height of the folded blanket to accommodate for your body’s proportions
  • Once settled, place your hands down on the ground on either side of you, opening your chest
  • Rest here and breathe deeply through your nose, about 2 to 3 minutes
  • To come out, lift yourself up onto your forearms and slowly make your way back up to a seated position
  • Bring your hands to the outside of your knees and bring them to touch. Option to gently windshield wiper your knees from side to side to release any tension

 

 
 

5. Legs Up The Wall Pose

Legs Up the Wall Pose is great for calming and quieting the mind. It will also help release tension off your lower back and relieve tired leg muscles. Let’s face it, all of your muscles are probably tired and a bit achy at this point in your pregnancy.

yoga-for-morning-sickness

Let’s try it:

  • Face an empty wall sitting up, with your legs extended out in front of you
  • Walk your legs up the wall as you recline onto your back
  • Place your hands by your sides and turn your palms up towards the ceiling, relaxing your legs completely as they’re resting on the wall
  • Close your eyes hold for several deep breaths, or as long as you’d like (up to 2 to 3 minutes)
  • When you’re ready to come out, bend your knees and gently roll onto your side
  • Use your hands to help you come up to a seated position

 
 

Prenatal Yoga Can Help You Start To Feel A Bit More Like Yourself Again!

While practicing these yoga asanas won’t completely eliminate morning sickness, they might help get you through the day with a bit more ease. Take comfort in knowing that what you are experiencing is completely normal and so many other women have gone through it before.

Also, don’t forget that this is just a short period of time in the grand scheme of your life. As you practice these yoga poses, reflect on how grateful you are to have the opportunity to create life. This will help generate positive energy during this difficult time of not feeling your best.

You will get through this! Keep up the great work, and don’t forget to take care of yourself and your new little one with as much self-love and positivity as possible.

All included information is not intended to treat or diagnose. The views expressed are those of the author and should be attributed solely to the author. For medical questions, please consult your healthcare provider.

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Prenatal Yoga: 6 Pose Modifications for Pregnancy
Due to the uniqueness of our bodies, there is no one-size-fits-all prenatal yoga practice. Below are six yoga poses and modifications that are beneficial and safe for moms-to-be:
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Christina D’Arrigo

Christina began her yoga journey in a Yoga For Dancers class back in 2008. She is now a 500-hour trained yoga instructor in NYC. With over a decade of yoga and 25 years of dance experience, Christina knows a lot about the body and the way it moves. Take free classes and tutorials on her YouTube channel, ChriskaYoga.

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