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Stretches to avoid morning sickness

Morning sickness is unquestionably one of the less glamorous and less thrilling symptoms of pregnancy. It has the potential to impact your mood, energy levels, and general quality of life. You should try prenatal yoga for morning sickness, sweet mama.

Most women suffer morning sickness at some point throughout their pregnancy, even as early as the first trimester, and some women endure it throughout their whole pregnancy. Nausea can occur at any time of day, not only in the morning.

To Relieve Morning Sickness, Try These 5 Yoga Poses:

1. Pose of the Melting Heart

Melting Heart Pose is a popular pose in Yin Yoga, a restorative, meditative style of yoga in which poses are held for three to five minutes. 


This position is beneficial because it grounds, soothes, and energises you by opening your chest and bringing your back into a little arch.

Let's give it a shot:

  • Walk your hands forward and lower your forehead to the carpet while keeping your arms straight.
  • Remain in this position for 3 to 5 deep breaths, or longer if practising this pose in the yin yoga style (approximately 25 to 30 deep breaths).
  • When you're ready, softly walk your hands back towards your legs, moving your torso forward.

2. Supported Child's Pose

Experimenting with Supported Child's Pose allows you to thoroughly relax your body by folding your torso forward, which is a highly calming position for the body. Consider using a bolster or a hard pillow to assist you relax into the pose and keep you supported.


This pose may be harmful to practise if your belly has grown past a certain point, usually after the first trimester.

Always consult your doctor to ensure you're safe to practise this and the other positions in this article.

Let's give it a shot:

  • Vertically place the yoga bolster or cushion on top of your yoga mat.
  • Come to your knees, facing the bolster or pillow, and touch your big toes together behind you.
  • Sit on your heels with your knees slightly wider than your hip width apart.
  • Place the bolster or cushion between your knees on the ground, relaxing your torso and face on top of it.
  • Place your arms on the ground on either side of the bolster or pillow, palms facing up.
  • Come in here and relax, focusing on your breath.
  • Continue for a minute or two before moving your head to the opposite side for another 1 to 2 minutes.
  • When you're ready, come out softly and quietly.

3. Hero Pose with Supported Recline

Another restorative pose is supported reclined Hero Pose. It's also a terrific chest opener, stretching your pectoral muscles and relieving neck strain. This may be useful because you will be completely weary during pregnancy, which is understandable given that your body is growing another individual!


Let's give it a shot:

  • Vertically place a yoga bolster or hard cushion at the back of your yoga mat. Fold a yoga blanket and place it behind the yoga bolster or pillow (where your head will rest).
  • Come to Hero. Kneel on the floor with your knees approximately hip-width apart.
  • Spread your feet slightly wider than your knees, with the tops of your feet resting on the ground.
  • Sit your hips on the ground in the space between your feet; if you have a knee injury or are experiencing knee joint pain, you can also sit on a yoga block.
  • Lean your torso back, hands on the ground behind you, and gently descend down onto your forearms, with the shorter edge of the yoga bolster or pillow up against your lower back.
  • Place your back on the bolster and your head on the folded yoga blanket - you may need to modify the folded blanket's height to match your body's proportions.
  • Once you've found a comfortable posture, place your hands on the ground on either side of you, bringing your body into a heart-opening position.
  • Rest here for 2 to 3 minutes and breathe deeply through your nose.
  • To exit, raise yourself back up onto your forearms and slowly return to a seated posture.

 4. Supported Reclined Bound Angle

Supported Reclined Bound Angle Pose is another excellent yoga for morning sickness pose. It's a chest opening, just like the preceding position on this list. It will also assist open your hips and alleviate tension in your pelvic floor.

These are the areas that pregnant women should concentrate on since they will be useful when the time comes for labour.


Let's give it a shot:

  • Fold a yoga blanket and place it underneath the yoga bolster or pillow (this is where your head will rest).
  • Bring your lower back to the bottom shorter edge of your yoga bolster or cushion, facing away from the bolster.
  • Bring the bottoms of your feet together and your knees out to the side to find Bound Angle Pose.
  • Lean your torso back and place your hands on the ground behind you, descending down onto your forearms gently.
  • Place your back on the bolster or cushion, and your head on the folded yoga blanket - the height may need to be adjusted.
  • Once you're comfortable, rest your hands on the ground on either side of you, opening your chest.
  • Rest here for 2 to 3 minutes and breathe deeply through your nose. 
  • To exit, raise yourself onto your forearms and slowly return to a seated posture. 
  • Bring your hands to the outside of your knees and make a fist.
  • To relieve tension, you can gently wipe your knees from side to side.

  5. Straight Legs

The Legs Up the Wall Pose is excellent for calming and quieting the mind. It will also aid to reduce lower back strain and fatigued leg muscles. Let's face it, your muscles are most likely fatigued and achy.



Let's give it a shot:

  • Sit up against an empty wall, your legs spread out in front of you.
  • As you recline onto your back, walk your legs up the wall.
  • Place your hands by your sides and raise your palms to the ceiling, completely relaxing your legs as they rest on the wall.
  • Close your eyes and hold for a few deep breaths or as long as you want (up to 2 to 3 minutes).
  • Bend your knees and roll onto your side when you're ready to come out.
  • Use your hands to assist you in rising to a seated position.

These Stretches Can Help You Feel A Little More Like Yourself!

While these yoga asanas will not fully eliminate morning sickness, they may help you get through the day with a little more ease. Take solace in the fact that what you're going through is perfectly normal, and that many other women have been there before you.

Also, keep in mind that this is only a brief period of time in the larger scheme of your life. Reflect on how grateful you are to have the ability to generate life as you practise these yoga poses. This will assist you generate positive energy during this difficult period when you are not feeling well.