Yoga Poses to Help Relieve Nausea Symptoms Naturally

Introduction

Nausea can be an extremely uncomfortable and debilitating symptom to deal with. It can arise from a variety of causes, including motion sickness, early pregnancy, intense pain, gastrointestinal issues, migraines, food poisoning, vertigo, and reactions to certain medications. When nausea strikes, you'll likely do almost anything to make it go away. While medications can sometimes help, they often come with unwanted side effects. Fortunately, there are some natural remedies that may help calm your queasy stomach.

One drug-free approach to nausea that is gaining popularity is yoga. Certain yoga poses are thought to help reduce nausea by relaxing the body and mind. The controlled breathing techniques used in yoga may also minimize feelings of dizziness and vertigo that can trigger nausea. Here’s a look at how yoga might help ease an upset stomach, along with step-by-step instructions for yoga poses that could potentially relieve nausea.

How Yoga Helps Nausea

Practicing yoga may help reduce nausea in several ways:

Deep Breathing

Nausea is often exacerbated by feelings of dizziness and imbalance. The deep breathing techniques emphasized in yoga can help minimize these sensations by increasing blood flow to the brain and improving oxygenation. Slow, controlled breathing may also relax the nerves that trigger nausea.

Relaxation

Yoga emphasizes the mind-body connection. Staying calm and relaxed can help reduce nausea symptoms like stomach cramping and dizziness. Yoga's focus on meditation helps quiet the mind, while gently flowing movements soothe the body.

Better Circulation

Certain yoga poses are thought to promote circulation in the abdomen and improve digestion. Better blood flow to the gastrointestinal tract may help ease cramping, bloating, and nausea.

Strengthened Vestibular System

The vestibular system in the inner ear regulates balance and spatial orientation. When this system is disrupted, feelings of vertigo can cause nausea. Yoga poses that improve focus and balance may help strengthen the vestibular system.

Best Yoga Poses for Nausea

Here are some of the top yoga poses for relieving nausea naturally:

Child's Pose (Balasana)

This resting pose gently stretches the abdomen to stimulate digestion while allowing you to relax. To perform child's pose:

• Kneel on the floor with your toes together behind you and knees hip-width apart
• Exhale as you lower your torso between your thighs, bringing your forehead toward the floor
• Stretch your arms out in front of you with palms facing down
• Hold for up to 1 minute, focusing on deep breathing

Legs Up the Wall (Viparita Karani)

Elevating the legs improves circulation and helps relieve nausea and vomiting. To do legs up the wall:

• Sit sideways next to a wall with your right hip touching the wall
• Gently swing your legs up the wall while lowering your upper body to the floor
• Your sitting bones don't need to touch the wall
• Rest your arms by your sides with palms facing up
• Hold for 5-10 minutes

Seated Spinal Twist (Ardha Matsyendrasana)

Twisting poses are thought to stimulate digestion and relieve nausea by improving circulation around the organs. To perform seated spinal twist:

• Sit on the floor with legs extended
• Bend your right knee and cross your right foot over to the outside of the left knee
• Place your left hand on the floor behind you and hug your right knee with your right arm
• Inhale, lengthen your spine, then exhale and twist your torso and head to the right
• Hold for 5 breaths then repeat on the other side

Reclined Bound Angle (Supta Baddha Konasana)

A reclined hip opener, this pose gently massages the abdomen and promotes relaxation. To do reclined bound angle:

• Sit on the floor and bring the soles of your feet together with knees spread wide
• Lower your back to the floor with arms resting by your sides
• Draw your feet as close in toward your groin as feels comfortable
• Hold for up to 5 minutes

Corpse Pose (Savasana)

This classic resting pose allows the mind and body to relax completely, helping calm nausea. To do corpse pose:

• Lie on your back with arms at your sides, palms facing up
• Spread legs shoulder-width apart
• Close your eyes and breathe deeply into your belly
• Focus on relaxing each part of your body
• Hold for 5-10 minutes

Yoga Tips for Nausea

Keep these tips in mind when practicing yoga for nausea relief:

• Avoid inversions like headstands or handstands which may worsen dizziness
• Focus on slow, controlled movements rather than fast flowing sequences
• Use blocks, blankets, or bolsters to support the head and body in comfortable positions
• Spend more time in relaxing restorative poses
• Try practicing on an empty stomach when nausea is severe
• Stay hydrated by sipping water between poses
• Listen to your body and come out of any pose that aggravates nausea

When to See a Doctor

While yoga can help temporarily minimize nausea, it's important to see a doctor if symptoms persist or worsen. Contact your physician right away if you experience:

• Severe nausea lasting more than 48 hours
• Inability to keep liquids down for more than 24 hours
• Signs of dehydration like dizziness, excessive thirst, dark urine
• Nausea accompanied by fever, headache, stiff neck, or stomach pain
• Bloody vomit or stools
• Nausea or vomiting triggered by head injury

Seeking prompt medical treatment is crucial if nausea symptoms occur with concerning additional issues like injuries, bleeding, or dehydration. For nausea tied to chronic conditions like migraines or vertigo, prescription medications may be needed for lasting relief.

Other Natural Remedies for Nausea

In addition to yoga, there are other drug-free remedies you can try to calm an upset stomach:

Ginger

Ginger has a long history of use for relieving nausea. Try sipping ginger tea, chewing raw ginger, or taking ginger supplements.

Peppermint

The scent of peppermint has been shown to help decrease nausea. Drink peppermint tea or inhale peppermint essential oil.

Acupuncture

Acupuncture involves placing very thin needles into specific points on the body. Some studies indicate it may reduce vomiting and nausea.

Acupressure

Applying pressure to the Neiguan acupressure point on the inner wrist may help control nausea. Special wristbands are available.

Relaxation Techniques

Deep breathing, guided imagery, meditation, hypnosis, and music therapy can help induce relaxation to minimize nausea.

When to Eat After Nausea

Once the worst of your nausea has passed, it's important to reintroduce food gradually so you don't overload your stomach. Here are some tips for how to start eating again after nausea:

• Start with small amounts of clear liquids like water, herbal tea, or flat ginger ale
• Advance slowly to bland easy-to-digest foods like crackers, plain oatmeal, applesauce or bananas
• Avoid greasy, spicy, or overly sweet foods which may further upset your stomach
• Go for broth-based soups packed with nutrients but easy on the stomach
• Try probiotic yogurt to help restore healthy gut bacteria
• Get your strength back up with smoothies made with ingredients like coconut water, avocado, spinach, and hemp seeds

When to See a Doctor

While yoga and other natural remedies may provide temporary nausea relief, it's important to see a doctor if symptoms are severe or persist. Contact your physician promptly if nausea is accompanied by:

• Fever
• Headaches
• Stiff neck
• Vomiting blood
• Bloody stools
• Signs of dehydration
• Inability to keep liquids down
• Stomach pain
• Nausea lasting over 48 hours

Ruling out underlying medical conditions is crucial if nausea is chronic or accompanied by other concerning symptoms. Medications or additional treatments may be needed for lasting relief in difficult cases.

When to Seek Emergency Care

Seek emergency medical treatment if nausea and vomiting are accompanied by:

• Chest pain
• Trouble breathing
• Confusion
• Sudden, severe headache
• Stiff neck
• Seizures
• Bloody vomit
• Bloody stool
• Severe stomach pain
• Injury to the head or abdomen

Rapid treatment is essential if nausea and vomiting occur with other alarming symptoms that could signal serious underlying medical emergencies requiring hospitalization. Don't hesitate to call 911 or go to the ER if you have any concern about the severity of nausea symptoms.

When to See a Doctor for Chronic Nausea

Make an appointment with your doctor if nausea persists daily for more than 2 weeks. Chronic, unexplained nausea may be tied to:

• Gastrointestinal disorders - IBS, ulcers, gastritis, gallstones
• Migraines or chronic headaches
• Vertigo or inner ear problems
• Heart disease
• Diabetes
• Cancer treatment side effects
• Anxiety or depression
• Kidney disease

Diagnostic tests like bloodwork, abdominal ultrasounds, endoscopy, and CT scans may be needed to pinpoint any underlying condition causing persistent nausea. Treatment will depend on the cause but may include medications, dietary changes, surgery, or complementary therapies.

Conclusion

Nausea can make you feel absolutely miserable. While yoga poses, herbs, acupressure and other natural remedies may provide temporary relief, it's important to see a doctor if nausea persists or occurs with other concerning symptoms. Prompt medical treatment is crucial to get severe or chronic nausea under control and improve your quality of life.

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.