Nausea After Yoga

Why You Get Nausea After Yoga and How To Stop It

Many yogis and yoginis, especially people relatively new to the practice, commonly complain about nausea. Nausea results in a sensation of queasiness felt in the stomach, which makes you feel like throwing up. A lot of factors can cause it, but it typically occurs due to incorrect abdominal organ pressure or inner ear disturbances/imbalances.
Knowing the what and why of nausea after yoga will help you figure out which methods to implement to prevent it.
Overtaxed/toxic gallbladder or liver
Many people who practice yoga feel nausea after their session because of an overtaxed or toxic gallbladder or liver. This unpleasant sensation may also indicate the beginning of the detoxification process.
Because yoga aids in the detoxification and cleansing of the liver, having an overtaxed or toxic liver increases the odds of the appearance of nausea symptoms during a practice.
Low blood pressure. Sometimes, nausea occurs due to a person having low blood pressure. When you know you have this condition, make it a habit to eat something light prior to your practice. A few pieces of raw nuts or an apple one hour before your session will minimize your chances of experience nausea after your practice.
Incorrect timing with eating cycle
Nausea associated to yoga practice can also result from incorrect timing with your eating cycle. Before your session, make sure you do not stuff yourself with a heavy meal, but make sure your stomach still has something in it. It is a must to have empty bladder and bowels, but should still remain sufficiently hydrated. While practicing, avoid gulping down water.
Wrong pose at the wrong time
For yoginis, you should time your practice as well as the types of poses you make and hold with your menstrual cycle. When you have your menses, avoid doing backbends.
The right treatment depends on eliminating the root cause

The key to ridding yourself of nausea or controlling it is to address the root cause.
For instance, since your liver and gallbladder has something to do with nausea during or after yoga, keeping these organs healthy and properly functioning will help you avoid experiencing symptoms. Yoga can help rid them of toxic and poisonous elements, but it pays to practice with healthier organs so that you do not have to worry too much about nausea during sessions. Eat right and avoid alcoholic drinks.

You can also control nausea through an increase in your intake of nutritious beverages, such as fruit juices. Take in more cold water all throughout the day. Lemon, green, and herbal teas can also assist in boosting the healing process of the body when it comes to treating nausea.
Yoga poses for managing nausea better
As counterintuitive as it may seem, seeing that you experience nausea after practice, there are actually several types of poses that will help you better manage your condition.
Here are some of them:
Deep breathing exercise.
Completely filling up your abdomen with oxygen will allow to abdominal muscles to release and relax the diaphragm muscles. As a result, the sick feeling you have in the stomach dissipates
To perform this exercise, you just need to slowly inhale through your nose, and mind how your stomach protrudes with air. Keep pulling as much air in as possible, until you reach the point you cannot take in any more of it. Hold your breath in for a few seconds, then let it out through your mouth. Pull your belly button towards your stomach, as this will help you exhale slowly.
Repeat this exercise several times for about 15 minutes. You can continue doing it when your nauseous feelings return.
Sukasana, or downward-facing easy pose.
Perform the Sukasana pose, crossing your legs. Bend from the hips, reach out your arms, and have your arms resting on a chair or a pillow. Take in deep breaths in an even manner for a couple of minutes. Keep doing this until your nausea passes.
Viparita Karani, or Legs up the Wall Pose
An effective yoga pose for alleviating nausea is the Viparita Karani, or the Legs up the Wall pose. To perform this exercise, lie on a smooth surface, just across a wall. Lift both your legs up so you can rest them against the wall. Have your bottom positioned as near to the wall as you can. Your body should have a 90 degree angle position. For better support on your hips, use a bolster or a small pillow. Breathe in slowly and relax for eight minutes.
Baddha Konasana, or Bound Angle Pose
With Baddha Konasana, or the Bound Angle Pose, you need to find a comfortable sitting position. Draw your feet’s soles together. Have your heels positioned as close to your pelvis as possible. Pull your feet towards your body with your hands, placing them in a position you find comfortable. Hold this pose for several minutes.
Other effective nausea management strategies
Aside from the four yoga poses and exercises discussed above, there are several other things you can do to manage your nausea.
One is to continue working at opening your hips and shoulders through performing seated twists and standing poses.
When doing backbends, put your focus on making your neck feel more relaxed. For example, lie on your back and relax your legs. You should feel comfortable in your position. Gravity will soon have a softening effect on your voice box, moving it back into the area of your neck vertebrae. Your upper lungs’ soft tissues, as well as those in your brain and inner ears, will soon relax as well.
While lying, make sure you avoid moving at all. Observe how your breathing sounds. You should feel your neck relax. Maintain this position as you move into your backend. Moving slowly is critical here, as this is where you will hear the sounds produced by your core body.
As a final reminder, you should know that nausea is common in yogis and yoginis, so do not panic right away when you experience its symptoms. However, if they lead to debilitation, contact your doctor right away, as it may indicate an underlying health problem.

 

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Body Scan Meditation

Body Scan Meditation | Soul, Body, and Mind

Yoga and meditation is a body mind soul experience and what better way to practice this than by focusing your mind on the body, one part at a time? This at it’s core is body scan meditation!

The final pose of neary every yoga session is savasana, or corpse pose. This is also known as final relaxation.The body is given this time to let go of tension, stress, and nerves that plague us day in and out. It gives us a chance to relax, close down the mind, and meditate. Focusing first on the body and then on breath is the basic practice of this pose, or asana.

Corpse pose is a good time to do a body scan meditation. First, one lies on their back. Feet and legs should slightly fall off to their sides and arms rest alongside the body. It is important to keep the arms at an angle so hands are a few inches away from your sides. Keeping your palms facing up helps flatten your shoulders.

This pose is held for about 5-10 minutes but can be held longer, especially when body scan is the focus. Typically while in corpse pose, it is recommended to think about the exercise session you just performed, what you learned, and how the body felt. Then slowly forget every thought and focus on your breath. You can do this when wanting to incorporate body scan meditation, or simply fall in the meditation itself.

 

Photo by : Kah Wai Sin
Photo by : Kah Wai Sin

In body scan meditation, first one focuses on their extremities, usually the toes. Bring your awareness to the toes and really imagine all of your energy resting there. Then slowly move up to your shins, calves, knees, quads, and buttocks. At each location hold your thoughts and rest there. This may sound easy but it’s focusing the mind is difficult and you shouldn’t be discouraged if this proves to be too hard, especially during the first few attempts. The focus of energy as it makes it’s way up the legs can be thought of as a light or microscope, enhancing the areas in question one at a time. That light or energy will converge at the waist and slowly you should shift your thought process to your lower back, stomach, lungs, sternum and chest, shoulder blades, and then both arms at the same time. Focus on your arms, each part at a time, until you have paid homage to your fingers. Then focus on your neck, face (mouth, then nose, and lastly each eye one at a time), and head.

Sometimes laying flat on your back can be difficult, especially if muscles are tense after a long day or workout. A blanket or two, or even a pillow, can be a nice way to aid the body in relaxation. Rest your knees on top of one folded blanket, or folded pillow. This will help support your lower back and hips. Your head can also lay on an additional blanket to keep the neck supported.

As I mentioned, keep the palms facing up. If you were to try facing your palms down, you would notice the lift in the shoulders and this is less comfortable. Palms facing up and shoulders tucked back, and in, will open the chest cavity so the upper body is fully relaxed. This positioning of the shoulders and chest will also help push the pelvic area down toward the earth.

In addition to relaxing the body and closing the mind, soften your features. So as the ball of light makes it’s way up your body, soften each muscle. Loosen the lower abdominal muscles and relax the throat. This is especially important in your face. Soften your eyes, mouth, and jaw. It is normal for your mouth to slightly open in this relaxed state.

Now, savasana is one way to perform this scanning of the body, but it’s not the only way. You can practice this in bed before falling asleep or while sitting on the couch. Take a few minutes at work during a low key moment and shift your awareness from the late reports and to yourself. Even do this while standing in an extra long grocery line!

Body scan meditation sounds like a relaxing and comfortable pose, but it the experience can be quite opposite. It is normal to feel agitated, tingly, restless, or even have ghost pains. This exercise strengthens the mind. At the beginning, as in every workout, it is normal for exercises to be painful and tiring. Body mind scan is no different! Other common reactions a person may have to this exercise are:

  • aching
  • burning
  • itching
  • pulsing
  • cold
  • heat
  • happiness
  • sadness
  • planning
  • thinking of your family or friends
  • worrying
  • thinking about the future

In this exercise, you will grow and understand more clearly who you are, what worries you, and how you feel towards your surroundings and life. In short, this is a definite time of self realization. It’s like a game of tug of war. Your thoughts go on your body, which brings up a thought or feeling, and then you work on focusing your thoughts back on your body. This is a therapeutic and healing exercise; it brings you to think about and understand what might be bothering or inhibiting you. It can also be a spiritual or happy experience, allowing positive energy to flow.

If you find yourself interested in this meditation style, you’re in luck! There are a multitude of websites and videos dedicated towards teaching healthy methods of body focus. Also check in with yoga studios and holistic/Ayurveda centers in your town for potential classes. Heal your body and mind, one thought at a time!

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Top Yoga Exercises for Women

Overwhelming scientific proof confirms that women who practice yoga are less prone to lifestyle diseases compared to those who shun the exercise. Nobody can dispute the fact that yoga sustains the harmony of body, mind and soul in a way that promotes general health. There are a lot of easy yoga exercises that can help women to stay in good shape and stabilize their mental states. On the long list of different yoga exercises, the following are some of the most recommended by renowned yoga experts around the world.

Yoga Exercises

Ideal Yoga exercises for Women

* Side bend: Triangle pose
* Back bend: Camel pose
* Twist pose: Sitting spinal twist
* Balance pose: one leg standing balance.

1. SIDE BEND: Triangle Pose > This yoga exercise is ideal for women who desire to exercise their hamstrings and tone up their waists. Women who feel some disagreeable tension in their shoulders can also opt for this exercise. Experts recommend adding a triangle pose to enhance the feeling of relaxation. The best idea is to hold on each of your side and follow it up with about six breaths or slightly more. Women who practice this exercise on a regular basis are highly likely to achieve a streamlined body frame within a few weeks of disciplined routine. Always consult a professional if you are unsure about some details.

2. BACK BEND: Camel Pose > A significant percentage of women in any population have spine problems. The back bend yoga exercise helps to straighten the spine and correct a woman’s posture. The camel pose is also good for toning the thighs and opening the chest. This exercise is highly recommended for women who spend most of their time sitting down. However, experts recommend that the back bend should only be performed by people with strong backs. Therefore, women with back problems should consider alternative yoga exercises that are equally beneficial.

3. TWIST POSE: Sitting Spinal Twist > The twist pose entails a slow rotation of the spine while your hand is positioned at the back. You then look over your shoulder in the direction of the hand at the back. For maximum effect, you should try to lengthen the spine as you twist it at the same time. You should hold in the first position for five breaths before you repeat the exercise in the opposite direction. The sitting spinal twist works well for people who wish to release muscle tension on both sides of the spine. This exercise improves blood circulation, which enables the elimination of toxins by the lymphatic system. Like other yoga exercises, the twist pose should be practiced regularly.

4. BALANCE POSE: One Leg Standing Balance > This yoga pose is ideal for women who wish to improve lower body strength. You have to lift and hold one leg with both hands at the knee while standing on the other leg. You should then hold steady in that position and focus at a single point as you take five breaths. Once you are through with one leg, you should shift on the other leg and repeat the exercise. Although perceived as relatively simpler than the other forms, the balance pose helps women to stabilize and improve their sporting performance.

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