Morning Sickness

Yoga exercises to help keep it at bay. 

The first time I felt nauseous in my pregnancy I was so excited.  It’s one of the most common pregnancy signs that we hear about and I was so chuffed to finally be in this ‘club!’.  The excitement very quickly wore off as the reality of morning sickness kicked in.  Feeling like I was going to vomit in the middle of a work meeting, constantly feeling nauseous and not wanting to eat anything (I’m a real foodie so this one was the hardest for me!)

The good news – there are plenty of things you can try to help with morning sickness.  Here are 3 Yoga techniques that will help you kick Morning sickness’ butt!

1) Deep Breathing

- With your eyes closed (optional, depending on where you are), bring your focus onto the breath

- Breathe in deeply through your nose

- Breathe out slowly through your mouth

- Repeat 5/6 times, or as many times as you like until the wave of nausea has passed.

Further Options:

- Try placing your hands on the lower abdomen to feel connected to the baby as you practice

- You can use the affirmation ‘this is temporary, it will pass’.  Try repeating this statement in your mind as you continue to breathe deeply

2) Modified Half Moon Pose

- Start in a kneeling position

- Slowly extend the right leg out to the side, turning the right foot to face forwards

- Bring your left hand down towards the ground until your fingertips are touching the ground

- Once you feel stable, slowly reach up with your right arm

- Hold for 3 or 4 breaths

- Slowly, bring your top arm down, bring yourself back to the starting kneeling position.

Repeat on the opposite side.

Further Options:

- To take the pose further, you could carefully lift the extended leg up, until it is parallel to the ground.

- If you struggle to reach down with your fingertips, you can use a prop (yoga block, cushion, a book) to lean on instead

3) Cat/Cows with breath connection

– Bring yourself down into a table top position (on your hands and knees, ensuring your hands are in line with your shoulders and your knees are slightly wider than hip width apart).   

- As you breathe in, arch your spine bringing your hips up and abdomen down towards the ground.  Take your shoulders gently back.

- As you breathe out, round your back tucking your chin to your chest.

- Repeat this 6-8 times or until you feel better.

Further options:

- To relieve the pressure on your wrists bend your elbows slightly.