Prenatal Yoga for Morning Sickness
During the stages of pregnancy, there are many things that expectant mothers can, well, expect. Whether you’re a first time mom or a repeat offender (ha, kidding, but no really) there are certain discomforts that accompany the glow and miracle of pregnancy that aren’t so lovely and miraculous. Enter morning sickness.
You know that scene in every movie featuring a romantic couple that fast forwards to “6 weeks later” and the heroine of the film is hugging the porcelain throne? In this case, Hollywood actresses have this one nailed. According to Stanford Health, morning sickness is now termed in the medical community as NVP --- nausea and vomiting during pregnancy. Suiting right? In severe cases, it is also known as Hypermesis Gravidarum. This particular type can leave a new mom-to-be dehydrated and malnourished. Pregnancy is quite the experience.
Nausea during the various stages of pregnancy, especially the first trimester, is believed to be caused by the increasing hormones coursing through the body to grow your sweet baby and support the development of the placenta. The increase in estrogen and HcG can leave one feeling a little woozy.
But help is on the way! Through the practice of prenatal yoga: observing various poses and utilizing calming breathing techniques, the ailments of pregnancy can become a little less ailment-y. Keep reading to discover how to ease your morning sickness with the help of your local prenatal yoga studio.
Prenatal Yoga Class: The Difference Between Ugh and OM
There are many benefits to observing a yoga practice during the stages of your pregnancy. Especially if you have, you guessed it, morning sickness. Working with a prenatal yoga teacher can help ease your upset stomach by flowing through poses that take pressure off of the abdominal cavity and increase circulation.
Yoga for Nausea Relief
Butterfly pose, for example, is well-known for its ability to ease abdominal pain and discomfort. Observe this pose by following these steps:
1. In a seated position on the floor, bring the bottoms of your feet together and your heels gently toward your pelvis, allowing your knees to rest at your sides.
2. Take a deep breath and elongate the spine by imagining a string pulling the from the crown of your head while placing your hands in front of your breast bone in a prayer position.
3. Gently bend forward, keeping your hands in prayer position, rest the forearms on the floor. (If your back or hips are too tight, you can release prayer position and bring palms to floor or use a block under your hands/forearms/knees).
4. Hold this position, inhaling slowly for a count of 5, allowing the belly to expand, and exhale for a count of 5.
5. Release the stretch and repeat as necessary.
Watch this video for a quick tutorial.
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Deep Breathing Techniques
When coping with stress, the first thing one should do is breathe and bring the body to a calm state. Same goes for pregnancy. A bout with morning sickness can arise for several reasons, and the quicker an expectant mom can bring her body to a state of calm, the better she can cope and relieve the symptoms.
Here’s a great example of a breathing technique commonly observed in yoga that is simple to follow:
1. Sit with legs crossed on the floor in a comfortable position. Use a blanket or soft pillow under your bottom for added comfort and support.
2. Take note of the floor beneath you, the stability it provides your being as it holds you.
3. Breathing deeply, in and out, notice any areas of tightness in the body
4. As you inhale, focus the breath on those tight areas, and imagine them melting away with each exhalation.
5. Notice the rhythmic sound of your breathing, in through the nose and out through the mouth. Deepen the breath and feel the air coursing through your lungs and your abdomen.
6. Repeat exercise until you have reached a state of calm and contentedness
Through the practice of prenatal yoga, expectant mothers can cope with the ailments of pregnancy while preparing their bodies for the birth and care for their little ones. Let morning sickness be a thing of the past by practicing these techniques to ease your discomfort.
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