Tip #1 - Breathing Exercises
Breathing exercises, or pranayama, can be very helpful when you're feeling nauseous. Try the following exercises:
- Ujjayi Breath: Inhale through your nose and exhale through your mouth, making a “haaa” sound. This will help you focus on your breath and calm your mind.
- Nadi Shodhana (Alternate Nostril Breathing): Close your right nostril with your thumb and inhale through your left nostril. Then, close your left nostril with your ring finger and exhale through your right nostril. Repeat on the other side.
Tip #2 - Seated Forward Bend (Paschimottanasana)
Sit on the floor with your legs straight out in front of you. Inhale and reach your arms up towards the ceiling. Exhale and fold forward, reaching for your toes. If you can't reach your toes, you can place your hands on your shins or thighs. Stay here for a few breaths and then release.
Tip #3 - Cat-Cow (Marjaryasana-Bitilasana)
Come onto your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling (cow pose). Exhale and round your spine, dropping your head and tucking your chin towards your chest (cat pose). Repeat a few times.
Tip #4 - Child's Pose (Balasana)
From cat-cow, lower your hips back towards your heels and stretch your arms forward. Rest your forehead on the floor and take a few deep breaths.
Tip #5 - Warrior II (Virabhadrasana II)
Stand with your feet about 3-4 feet apart. Turn your right foot out and your left foot in slightly. Bend your right knee so that it's directly over your right ankle. Reach your arms out to the sides, parallel to the floor. Stay here for a few breaths and then repeat on the other side.
Final Note
Remember to listen to your body and take breaks whenever you need to. Yoga can be a great tool for managing morning sickness, but it's important to consult with your healthcare provider before starting any new exercise regimen during pregnancy.
