5 Yoga Poses That Help With Morning Sickness & Nausea

First trimester reality… some days it’s just about getting through. Nausea and Morning sickness can feel relentless, especially in those early weeks when even getting out of bed feels like a task.

This was me in my first trimester…
Trying to get through the day, one breath at a time. If you’re here, feeling the same way, I see you.

The good news? Yoga for morning sickness is one of the gentlest, most natural ways to find a little relief, calm your nervous system, and reconnect with your body during this wild first trimester ride.

I'm Ragini, and at Mother'z Yoga I've supported hundreds of Australian mums through exactly this. In this post, I'm going to walk you through 5 gentle yoga poses that can help ease pregnancy nausea, along with some tips for practising when you're feeling queasy. (And yes we'll keep it very, very gentle.)

Please remember: always check with your doctor, midwife, or physio before starting any new movement practice during pregnancy. If your nausea is severe, reach out to your healthcare provider first.

Why Does Morning Sickness Happen (and When Does It Get Better)?

Morning sickness: which, as most mums know, can strike at literally any hour of the day, is caused by the rapid rise in pregnancy hormones, particularly hCG (human chorionic gonadotropin) and oestrogen. Your body is doing extraordinary work growing a tiny human, and your digestive system and nervous system are feeling every bit of it.

For most mamas, nausea peaks around weeks 8–10 and begins to ease by the end of the first trimester, around weeks 12–14. For some it lingers a little longer, and for a small number of women it can be more severe (known as hyperemesis gravidarum, definitely speak to your doctor if this sounds like you).

Can Yoga Actually Help With Morning Sickness?

Yes and here's why. Yoga for morning sickness works on a few levels. Gentle movement encourages circulation and digestion, while focused breathing activates the parasympathetic nervous system (your "rest and digest" mode), which can take the edge off nausea. Many poses help to create space in chest and the belly that can reduce the tight, uncomfortable feeling.

The key with prenatal yoga first trimester is keeping everything slow, supported, and completely free of pressure on your abdomen. We're not here to push through anything, we're here to be kind to ourselves.

5 Gentle Yoga Poses to Ease Pregnancy Nausea

Before you begin, find a quiet, well-ventilated spot. A cool room can help if strong smells are triggering your nausea. Grab a yoga mat, a blanket, and a bolster or pillow if you have one. Move slowly, breathe through your nose, and stop any time something doesn't feel right.

1. Cat-Cow (Marjaryasana-Bitilasana)

This gentle flowing movement is one of the best gentle yoga poses for pregnancy nausea. From all fours, inhale as you lift your gaze (Cow), then exhale as you round your spine and tuck your chin (Cat). Move very slowly, letting your breath lead the movement.

Cat-Cow encourages peristalsis, the wave-like movement of your digestive tract which can help ease that heavy, stuck feeling that often comes with nausea. Aim for 6–8 rounds, or as many as feel good.

2. Child's Pose (Balasana)

Child's Pose (with a prop support to support your head) is a comforting poses in prenatal yoga, and it's wonderful for morning sickness relief in pregnancy. Start on your hands and knees, then widen your knees wider than hip-width to make room for your growing belly. Sink your hips back toward your heels and let your forehead rest on the bolster/block or a folded blanket.

Stay here for 5–10 slow breaths. Let your belly soften downward, and with each exhale, consciously release any tension in your shoulders and jaw. This pose gently decompresses the spine and creates a grounding, safe feeling that can quiet a restless nervous system.

3. Chest openers

Nausea often comes with a feeling of tightness in the chest or shallow breathing.

Come into a seated position and interlace your fingers behind. Breathing in push your knuckles back opening the chest and breathing out relax.

Gently open through the chest not by forcing, but by allowing space.

Focus on slow breathing:

• Inhale softly through the nose

• Exhale a little longer than your inhale

This helps activate your parasympathetic (calming) nervous system, easing both nausea and anxiety.

4. Gentle breaths of connection

 

When nausea hits, breath can be your anchor.

Place one hand on your heart and one on your belly or both hands enveloping your belly.

Breathe gently through your nose:

• Inhale for a count of 3

• Exhale for a count of 4 or 5

Keep it soft.

You can add a simple thought: “I am safe. My body knows what to do.”

This practice helps regulate your system and creates a sense of connection with yourself and your baby.

5. Supported Side-Lying Rest 

Sometimes the kindest thing you can do is simply rest. Lie on your left side with a pillow between your knees, one under your bump (if needed), and one supporting your head or alternatively using T-shaped bolsters (as shown above). Close your eyes and breathe naturally.

Side-lying on the left side supports optimal circulation for both you and your baby. If nausea is keeping you from sleeping or even resting, this gentle position can be deeply soothing. 

Tips for Practising Yoga When You Feel Queasy

• Time it wisely. Many mamas find they feel best mid-morning, after any initial nausea has settled. Avoid practising on a completely empty stomach — a plain cracker or piece of dry toast beforehand can help.
• Keep the room cool and ventilated. Heat and strong smells can worsen nausea, so crack a window and skip the scented candles for now.
• Breathe through your nose. Nasal breathing activates the parasympathetic nervous system and is more settling than mouth breathing when you're feeling off.
• Skip inversions and poses where the head is lower than the heart. These aren't recommended in the first trimester, and they can make nausea worse. The poses above are all safe and gentle.
• Stop if you feel worse. Yoga should leave you feeling better, not worse. If any pose increases nausea or discomfort, come out of it slowly and rest.

FAQ: Yoga & Morning Sickness

Is yoga safe for morning sickness?
Gentle, prenatal-appropriate yoga is generally considered safe for most pregnant women. However, every pregnancy is different, so always check with your doctor or midwife before starting, especially if your nausea is severe or you have any pregnancy complications.

When does morning sickness stop?
For most mamas, morning sickness begins to ease between weeks 12–14. Some women feel relief earlier, and for some it continues into the second trimester. If you're unsure or concerned about your symptoms, please reach out to your healthcare provider.

Can I do yoga if I'm actively nauseous?
Yes, very gently. The poses above are specifically chosen because they don't compress the abdomen or require strong effort. If you're feeling very unwell, start with just the few poses shared above combined with steady breathing.

Do I need experience with yoga to try these poses?
Not at all! These poses are beginner-friendly and require no previous yoga experience. All you need is a comfortable space, a mat or soft surface, and a pillow or blanket for support.

What's Next? Try a Free Prenatal Sequence

If these poses brought you even a little relief, I'd love to guide you through a full gentle sequence designed especially for first-trimester mamas. At Mother'z Yoga, I've created a free 15-minute prenatal yoga sequence that's safe, soothing, and specifically designed to ease nausea and calm the nervous system no experience needed.

You deserve support during this season, mama. Let me show you how good it can feel to move gently with your body rather than against it. Click here to access your free 10-minutes Gentle Yoga Sequence, it's my gift to you.

As always, please consult your doctor, midwife, or physio before beginning any new exercise during pregnancy. The information in this post is educational and not intended as medical advice.