Reasons Yoga Can Cause Nausea and Tips to Prevent It
Yoga provides incredible health and wellness benefits for both mind and body. However, some people occasionally feel nauseated during or after practicing certain poses. There are ways to continue safely enjoying yoga without ongoing queasiness.
Common Causes of Yoga Nausea
Getting nauseated from yoga typically stems from one of these key factors:
- Physiological changes from poses
- Underlying medical conditions
- Inadequate preparation/warm-up
- Overexertion or dehydration
How Yoga Poses Can Trigger Nausea
Certain positions physically impact the body in ways that can spark nausea:
- Inversions - Head being lower than torso shifts blood flow and inner ear balance input to the brain.
- Twists - Wringing abdominal organs can irritate the vagus nerve causing digestive upset.
- Backbends - Strong spinal arches affect circulation and blood pressure regulation.
Medical Conditions Making One Prone to Yoga Nausea
Those vulnerable to queasiness/vomiting during exercise are more likely to feel sick from yoga. Examples include:
- Inner ear disorders like vertigo or labyrinthitis
- Autonomic dysfunction syndromes such as POTS
- Gastrointestinal problems like IBS, ulcers, or gallbladder issues
- Cardiac conditions impacting blood pressure
- Neurologic diseases disrupting vagus nerve function
- Migraines
- Pregnancy
Tips to Prevent Queasiness When Doing Yoga
Using these practical strategies minimizes the likelihood many yoga postures will disrupt your equilibrium or spur abdominal symptoms that foster nausea:
Talk to Your Instructor Before Class
Let the teacher or personal trainer know if prone to dizziness or nausea so they can provide appropriate modifications suited to your needs.
Avoid Intense Twists and Backbends If Queasy
Substitute gentler variations of poses that previously triggered nausea until building more comfort with those positions over time.
Warm Up Thoroughly Before Faster Flows
Take time to ease muscles into proper alignment and flexibility before power or hot yoga classes. Dynamic prep protects joints and minimizes nausea risk.
Stay Hydrated and Avoid Practicing While Fatigued
Drink water before, during and after yoga. Don't push through poses when overly tired as this impairs balance and control needed to avoid discomfort.
Use Walls or Props for Balance Assistance If Needed
Blocks, straps and wall support while learning challenging balancing postures prevents strain and wobbliness that can spark nausea in those new to yoga.
What to Do If You Feel Sick During Yoga Class
Use these methods to ease nausea and determine whether to continue practicing if you start feeling queasy:
Come Out of the Pose Causing Discomfort
Exiting a position instantly alleviates any dynamics within that specific posture making you queasy.
Try Deep Belly Breathing
Slow deep breaths into the abdomen can calm the vagus nerve and soothe anxious butterflies tied to nausea.
Do Child's Pose or Lie on Your Back
Gently stretching the abdomen or resting supine typically provides relief by releasing abdominal organ tension.
Determine If Symptoms Resolve Quickly
If mild queasiness fades right after pose adjustments, can likely keep practicing carefully. If it persists, stopping is wise.
When to Stop Yoga Due to Nausea or Related Red Flags
Discontinue practicing and consult a doctor if any of the following happen:
- Intense or persistent vomiting
- Chest pain or pressure
- Vision changes
- Sudden severe headache
- Passing out
- Numbness/tingling lasting over 10 minutes
These reactions warrant medical evaluation for potentially serious conditions like cardiac issues, aneurysms, blood clots, nerve damage or stroke.
Determining Appropriate Yoga Style for You
Choosing yoga types aligning with your fitness level, flexibility, medical history and tolerance for nausea can help maximize benefits while avoiding discomfort.
Best Bets If Queasy or Inflexible
- Gentle/Beginner Yoga
- Yin Yoga
- Hatha Yoga
- Restorative Yoga
Higher Risk for Nausea
- Hot Yoga
- Power Yoga
- Vinyasa Flow
- Inversion-Heavy Styles Like Ashtanga
Trying easier classes first allows one to safely gauge tolerance while building strength and stamina over time for more intense practices.
When to Seek Medical Guidance
Consult your doctor if nausea remains a persistent barrier interfering with yoga enjoyment or happens suddenly during usual poses previously well tolerated. Evaluation helps determine any underlying conditions requiring treatment plus advice for appropriate yoga participation based on individual health status.
FAQs
Why do I feel sick hours after yoga?
Delayed nausea or vomiting after yoga often results from overexertion leading to dehydration. Drinking enough fluids before, during, and post yoga prevents this reaction.
What to eat before yoga if nauseous prone?
Easy-to-digest carbs like toast, oatmeal, applesauce or yogurt a few hours pre-yoga provide energy while minimizing reflux and stomach upset during inversions or twists.
Are there yoga poses that relieve nausea?
Yes, moves gently compressing the abdomen like child's pose, cat/cow, wind relieving pose or forward folds alleviate nausea by stimulating the vagus nerve to calm the stomach.
Why do yoga teachers talk about nausea?
Instructors address yoga nausea openly so students don't feel embarrassed or give up, and instead learn appropriate workarounds or alternative postures. Information promotes safety.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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