If you’re looking for a natural way to ease nausea, yoga can be an effective home remedy. Certain yoga poses, combined with deep breathing, help relax the nervous system, reducing the queasy feeling and discomfort associated with nausea. These poses can provide quick relief from morning sickness, motion sickness, and general digestive issues by promoting digestion, muscle relaxation, and overall well-being. However, practicing yoga incorrectly may lead to adverse effects, so it’s essential to follow proper techniques. Read on to learn how yoga can help cure nausea and what precautions to keep in mind.
Nausea:
Nausea is a sensation of discomfort and unease, often leading to vomiting and stomach cramps. According to a study published in Medicine Plus, it can be triggered by various factors, including motion sickness during long drives, allergic reactions to certain foods, or hormonal changes during the first trimester of pregnancy.
Common Causes of Nausea:
- Gastrointestinal Issues:
Infections (viral gastroenteritis, food poisoning), Acid reflux (GERD), Peptic ulcers
Irritable bowel syndrome (IBS), Gastroparesis (delayed stomach emptying)
- Medication Side Effects:
Antibiotics, Chemotherapy drugs, Pain relievers (NSAIDs, opioids), Antidepressants
- Pregnancy:
Common in the first trimester as morning sickness due to hormonal changes
- Motion Sickness & Inner Ear Disorders:
Travel-related nausea (cars, boats, planes), Vertigo & labyrinthitis (inner ear infections)
- Medical Conditions:
Migraines, Liver disease (hepatitis, cirrhosis), Kidney disease (uremia), Diabetes-related, complications (ketoacidosis), Infections (UTIs, sepsis)
- Emotional & Psychological Factors:
Anxiety and panic attacks, Stress-induced nausea, Depression
- Dietary Triggers:
Overeating or consuming too much fatty, spicy, or processed food, Food allergies and intolerances (lactose intolerance, gluten sensitivity)
- Toxin Exposure & Substance Use:
Alcohol intoxication, Exposure to strong odors, chemicals, or smoke
If nausea persists, worsens, or is accompanied by severe symptoms like dehydration, high fever, or severe abdominal pain, medical attention is recommended. Would you like suggestions on remedies for nausea?
Yoga helps manage nausea:
Yoga helps manage nausea by combining relaxation techniques, mindful breathing, and gentle movements that promote digestion and circulation. Deep breathing calms the nervous system, reducing stress hormones that can trigger nausea, while mindfulness shifts focus away from discomfort and anxiety. Additionally, certain yoga poses support hormonal balance, offering a holistic approach to nausea relief by addressing both physical and emotional factors.
Best time to practice yoga
The best time to practice yoga for nausea depends on its cause and severity. Gentle poses can be done whenever nausea occurs, but if it’s intense, it’s best to wait until you feel slightly better. For morning sickness, practicing in the morning or before bed can be beneficial. Avoid doing yoga right after eating, as it may worsen nausea.
The time it takes to feel better after practicing yoga for nausea varies from person to person. Some may experience quick relief, while others may need consistent practice to notice significant improvements. Factors like the severity of nausea, underlying causes, and individual response to yoga influence how soon the benefits are felt.
Best Yoga Poses for Nausea
Nausea can be an uncomfortable experience, but practicing certain yoga poses can help alleviate the symptoms by calming the nervous system, improving circulation, and aiding digestion. Below is a detailed summary of the best yoga poses to relieve nausea and their benefits:
1. Child’s Pose (Balasana)
- A gentle, relaxing pose that stretches the back and hips while calming the nervous system.
- Helps reduce stress and tension, which can contribute to nausea.
- Encourages deep breathing, which can help ease discomfort.
How to do it: Kneel on the floor, sit back on your heels, and extend your arms forward while resting your forehead on the floor.
2. Reclining Bound Angle Pose (Supta Baddha Konasana)
- A restorative pose that promotes relaxation and can relieve tension in the pelvic area.
- Helps improve circulation and reduce discomfort caused by bloating.
How to do it: Lie on your back, bring the soles of your feet together, and let your knees fall open while placing a cushion under your hips for support.
3. Legs-Up-The-Wall Pose (Viparita Karani)
- Helps improve blood circulation and reduce swelling, which can be beneficial when feeling lightheaded or nauseous.
- Encourages relaxation and relieves stress-induced nausea.
How to do it: Sit sideways against a wall, swing your legs up, and rest your back on the floor while keeping your legs straight against the wall.
4. Supported Bridge Pose (Setu Bandhasana)
- Stimulates digestion and relieves bloating or gas that may be contributing to nausea.
- Opens up the chest and diaphragm to encourage better breathing.
How to do it: Lie on your back with your knees bent, feet flat on the floor, and place a yoga block under your lower back for support.
5. Boat Pose (Navasana)
- Strengthens the core and stimulates the digestive system.
- Can help improve balance and prevent nausea triggered by poor digestion.
How to do it: Sit on your mat, lift your feet off the ground, bend your knees slightly, and form a V-shape with your upper body and legs.
6. Twisting Chair Pose (Parivrtta Utkatasana)
- Stimulates digestion and helps remove toxins from the body.
- Improves flexibility and supports spinal health.
How to do it: Stand with feet together, bend your knees into a squat position, and twist your torso to one side, placing your elbow on the opposite knee.
7. Pigeon Pose (Eka Pada Rajakapotasana)
- Stretches the hips and lower back, reducing tension that can contribute to nausea.
- Encourages relaxation by calming the nervous system.
How to do it: Bring one knee forward, placing your shin on the mat, and extend the other leg back while leaning forward.
8. Corpse Pose (Savasana)
- The ultimate relaxation pose that helps reduce stress and nausea.
- Encourages deep breathing, which can calm an upset stomach.
How to do it: Lie on your back, arms by your sides, palms facing up, and allow your body to fully relax.
Side Effects of Yoga for Nausea
While yoga is generally a safe and effective practice for managing nausea, it is important to approach it mindfully. Here are some potential side effects to be aware of:
- Aggravation of Existing Conditions: If you have pre-existing health issues such as a herniated disc, back pain, or recent injuries, certain yoga poses might put stress on affected areas and worsen symptoms. It is essential to modify poses or consult a yoga instructor if you have any underlying conditions.
- Dizziness or Lightheadedness: Poses involving inversions (like Legs-Up-The-Wall Pose) or rapid position changes can cause dizziness, particularly if you have low blood pressure or inner ear issues. To prevent this, move slowly between poses and take deep, steady breaths.
- Overexertion: Holding poses for too long or pushing beyond your comfort level may cause muscle soreness, fatigue, or strain. Gentle, restorative poses are preferable when dealing with nausea to avoid unnecessary strain.
- Increased Nausea: Some yoga poses stimulate the digestive system (Twisting Chair Pose or Boat Pose), which can temporarily worsen nausea in sensitive individuals. If a pose makes you feel worse, transition into a more neutral or relaxing posture like Child’s Pose or Corpse Pose.
Precautions to Take
- Practice slow, controlled movements and avoid sudden transitions.
- Focus on deep breathing to regulate nausea and dizziness.
- Avoid intense or advanced yoga poses if you’re feeling unwell.
- Stay hydrated and avoid practicing on a full stomach.
- If symptoms persist or worsen, stop and rest.
These yoga poses can be highly effective in reducing nausea by promoting relaxation, improving digestion, and enhancing circulation. Deep breathing while performing these poses is essential for maximizing their benefits. If nausea persists, it’s important to rest and stay hydrated.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
