Nausea can often come on unexpectedly. Here are some yoga poses for nausea that will help you get rid of this feeling.
Looking for a natural way to relieve nausea or the nauseous feeling that makes you want to vomit? There are many yoga poses for nausea that can help you feel better in minutes. Yoga is an effective home remedy for nausea because it combines certain poses with deep breathing. This, in turn, helps relax your nervous system and reduce nausea. These poses can help relieve morning sickness, motion sickness, and general discomfort. Additionally, these gentle movements improve digestion, muscle relaxation and general well-being. However, improper practice of yoga poses can also lead to many unwanted side effects. Read on to learn how to cure nausea with yoga and what to keep in mind while practicing them.
What is nausea?
Nausea is a feeling of vomiting that produces discomfort and uneasiness, often accompanied by vomiting and stomach cramps, says a study published in the journal Medicine Plus. Some people experience it while driving long distances, while others experience it as a result of allergic reactions to specific food groups. Additionally, nausea may occur throughout the first trimester of pregnancy.
What causes nausea?
Nausea can be caused by a variety of factors, both physical and emotional. Some common physical causes include, as a study published in the International Journal of Molecular Science.
- Gastrointestinal problems: Infections, food poisoning, irritable bowel syndrome (IBS), and gastroparesis can all lead to nausea.
- Side effects of medications: Many medications can cause nausea as a side effect.
- Pregnancy: Morning sickness is a common symptom during early pregnancy.
- Motion sickness: Being in a moving vehicle can trigger nausea in some people.
- Medical conditions: Certain medical conditions, such as migraines, liver and kidney disease, can also cause nausea.
- Emotional factors: These can also contribute to nausea, such as stress, anxiety or strong emotions.
How Does Yoga Help Manage Nausea?
Yoga offers a holistic approach to managing nausea by addressing both physical and mental factors. Yoga poses for nausea include relaxation techniques, such as deep breathing, which help calm the nervous system and reduce stress hormones, while gentle poses stimulate digestion and improve circulation. “Focusing on the present moment through mindfulness can distract from nausea and manage anxiety, while certain poses can help balance hormones. By recognizing the interconnectedness of the mind and body, yoga offers a complete solution for those suffering from nausea,” says Himalayan yoga expert Siddhaa Akshar.
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When is the right time to do yoga poses for nausea?
The best time to practice yoga poses for nausea can vary depending on individual situations and the underlying cause of nausea. Generally, gentle yoga poses can be performed whenever you feel nauseous. However, if the nausea is severe and comes and goes in phases, you can do the pose when you feel slightly better. For those who suffer from morning sickness, practicing yoga in the morning or before bed can be particularly helpful. It is advisable to avoid practicing immediately after eating, as this may make nausea worse.
Best Yoga Poses for Nausea
Here are some simple and effective yoga poses for nausea that can help you feel better in no time.
1. Child’s pose or balasana
This gentle pose stretches the back and hips while calming the mind.
- Kneel on the floor. Bring your big toes together and sit back on your heels.
- Lean forward, resting your forehead on the floor. Extend your arms in front of you, palms down.
- Relax your forehead and let your hips rest on your heels. Close your eyes and breathe deeply and slowly.
- Hold the pose for 30 seconds to 1 minute.
2. Reclining Bound Angle Pose or Supta Baddha Konasana
This pose promotes relaxation and can help relieve pelvic congestion.
- Lie on your back. Bring the soles of your feet together, allowing your knees to open out to the sides.
- Bring your heels as close to your pelvis as possible.
- Place a blanket or pillow under your hips for support.
- Rest your arms at your sides, palms down.
- Close your eyes and breathe deeply and slowly.
- Hold the pose for 5 to 10 minutes.
3. Leg pose against the wall or Viparita Karani
This pose can improve circulation and reduce swelling.
- Find a wall. Place a blanket or yoga mat against the wall.
- Sit sideways against the wall. Raise your legs and place your hips close to the wall.
- Lower your back onto the blanket or mat. Your legs should be straight against the wall.
- Rest your arms at your sides, palms down.
- Close your eyes and breathe deeply and slowly.
- Hold the pose for 5 to 10 minutes.

4. Supported Bridge Pose or Setu Bandhasana
This pose can help stimulate digestion and reduce stress.
- Lie on your back. Bend your knees and place your feet flat on the floor, hip-width apart.
- Place a block or bolster under your sacrum (the base of your spine).
- Press your feet on the floor and lift your hips off the mat.
- Interlace your fingers under your pelvis and press your arms against the floor to support your back.
- Lay your head on the mat.
- Hold the pose for 5 to 10 minutes.
5. Boat Pose or Navasana
This pose strengthens the core and can help improve balance and digestion.
- Sit on your mat with your legs extended straight in front of you. Place your hands on your thighs.
- Inhale and lift your feet a few inches off the ground. Bend your knees slightly and keep your shins parallel to the floor.
- Exhale and slowly lift your torso off the floor, bringing your upper body and legs to form a V shape.
- Your hands can rest on your shins or extend parallel to the floor.
- Engage your core muscles to maintain balance and stability.
- Take a deep breath and hold the pose for 15 to 30 seconds.
- Exhale and slowly lower your back and legs to the starting position.
6. Twisted Chair Pose or Parivrtta Utkatasana
This pose can help stimulate digestion and improve flexibility.
- Start in mountain pose. Stand with your feet together and your arms at your sides.
- Inhale and bend your knees, lowering your hips as if you were sitting in a chair. Keep your back straight and your chest lifted.
- Bring your hands together in front of your chest in a prayer position (Anjali Mudra).
- Exhale and twist your torso to the right. Bring your left elbow to the outside of your right thigh.
- Press your hands together and continue to twist your torso, keeping your hips level.
- Look over your right shoulder or straight ahead.
- Hold the pose for 15 to 30 seconds while breathing deeply.
- Inhale and return to the starting position.
- Repeat on the other side.
7. Pigeon Pose or Eka Pada Rajakapotasana
This pose can help stretch the hips and lower back.
- Start with Downward Facing Dog Pose or Adho Mukha Svanasana.
- Bring your right knee forward between your hands.
- Lower your right shin toward the mat, tilting your right thigh so that it is perpendicular to the mat.
- Slide your left leg back, keeping it straight or bending it slightly.
- Move your hands forward or place them on your forearms or elbows.
- Optionally, you can fold forward onto your right leg or turn your torso to the left.
- Hold the pose for 30 seconds to 1 minute on each side.

8. Corpse pose or savasana
This pose promotes relaxation and can help reduce stress.
- Lie on your back with your legs extended and your arms at your sides, palms facing up.
- Close your eyes and breathe deeply and slowly.
- Release any tension in your body and allow your muscles to completely relax.
- Focus on your breathing and let your mind wander freely.
- Hold the pose for 5 to 10 minutes.
When do you start to feel better?
The effectiveness of yoga for nausea may vary depending on individual factors and the severity of the nausea. While some people may find rapid relief, others may need consistent practice over time to see significant improvements.
What are the side effects of yoga for nausea?
Although yoga is generally considered safe, it is important to practice it with caution and listen to your body. Here are some potential side effects:
- Worsening of existing conditions: If you have a pre-existing condition, such as a herniated disc or recent injury, certain yoga poses may make your symptoms worse.
- Vertigo or dizziness: Certain poses, especially those that involve inversions or balancing, can cause dizziness or lightheadedness, especially if you’re not used to them.
- Overwork: Pushing yourself too hard can lead to fatigue, muscle pain, or even injury.
- Increased nausea: In some cases, certain yoga poses can temporarily make nausea worse, especially if they stimulate the digestive system.
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