Mama, if you’re here searching for
Relief from that all-day NAUSEA
(whoever called it morning sickness, right?), I see you.
I’ve been there too—barely making it through breakfast, lying on the bathroom floor, wondering if I’m the only one who feels this awful.
This 4th pregnancy hit me hard with nausea early on, and truthfully, movement felt impossible some days. But a short, gentle yoga flow changes everything, if you’re willing to take the time to commit.
Today I’m sharing my go-to 15-minute prenatal yoga flow for nausea relief
It’s designed for real pregnant bodies, even on your hardest days. It’s all about soothing your system, grounding your energy, and reminding your body that it is safe and capable.
🤰What’s Going On in Your Body (Trimester 1 + Early 2nd Trimester)
During early pregnancy, your body is riding a hormonal rollercoaster—especially with rising levels of hCG (human chorionic gonadotropin) and estrogen. These changes are essential for sustaining pregnancy, but they often leave your digestion sluggish and your nervous system on high alert.
Cue: nausea, food aversions, and that ever-present “bleh” feeling.
If you’re in your first trimester (or early second), this is completely normal—but that doesn’t mean you have to suffer through it.
Watch: Why Yoga Helps Morning Sickness
Here’s why yoga helps + my #1 go-to flow when the alllllll day pregnancy illness hits me.
🧘♀️Why Prenatal Yoga Helps with Nausea
Yoga supports nausea relief in three powerful ways:
Activating the parasympathetic nervous system
(aka your rest-and-digest mode)
→ Gentle breathwork + movement can help shift your body out of fight-or-flight.
Improving circulation & digestion
→ Simple poses like seated twists and child’s pose encourage natural digestive flow.
Creating grounding + calm
→ When nausea spikes from overwhelm or anxiety, a slow, mindful practice can bring peace to both body and mind.
🕒 Your 15-Minute Flow for Nausea Relief
This flow is safe for all trimesters, but especially designed for early pregnancy. You don’t even have to stand up if you don’t want to. That’s the magic. ✨
Watch my flow for morning sickness:
The Flow:
Seated Breathwork – 2 minutes
(Place one hand on your belly, one on your heart. Breathe in 4, out 6.)
Cat-Cow – 2 minutes
(Optional Variation: Lower to forearms if the wrists are tender. Gently undulate your spine.)
Supported Child’s Pose – 3 minutes
(Optional variation: Use pillows or a yoga bolster under your chest. Let your belly soften.)
Reclined Twist – 2 minutes each side
(Lie on your side and gently rotate your top knee across, keeping it low and easy.)
Bound Angle Pose (Supta Baddha Konasana) – 4 minutes
(Lie back with feet together, knees wide. Place hands on belly + breathe.)
Optional: diffuse peppermint or ginger essential oil nearby for extra yummy relief
Here’s what I would grab to prepare my space for prenatal yoga
- A yoga ball to make supported moves easy & (later on) hip circles fun.
- A reliable, comfy yoga mat that doesn’t break the bank- or my knees.
- A cute water bottle to make hydration feel less like a necessity & more like a privilege. I GET to drink out of this cute cup. 💅🏻
- If you’re planning on breastfeeding, I 100% recommend splurging on the water bottle you want. It’s worth it, will bring you joy & it will get a TON of use!
Want More Prenatal Videos?
Subscribe to my YouTube Channel! I’ll post prenatal content regularly throughout my pregnancy this year as I prepare to bring my 4th baby into the world. 🫶
🛠️ Tips & Modifications
- Feel too nauseated to move? Start with breathwork only. Even 2–3 minutes can shift your nervous system.
- Lightheaded? Keep your head higher than your heart. Use bolsters or pillows for support.
- Sensitive to smells? Avoid scented candles or oils until you’re sure they don’t trigger you.
- Extra gentle variation: Try doing the whole sequence in bed.
✨Faith-Filled Encouragement
Mama, even in this discomfort, your body is doing holy work.
Pregnancy—yes, even the hard parts—is a season of becoming.
“You knit me together in my mother’s womb.” – Psalm 139:13
If you’re struggling, pause.
Breathe.
Speak life over your womb.
God’s grace covers you and the little one you carry.
grab my Prenatal & Postpartum Yoga Bundle
Want to do this together? I’m due in December!
I’ve made a prenatal bundle that includes…
Labor prep strategies like the Miles Circuit & breathing for contractions.
Weekly yoga flows for ALL trimesters (with vids!)
Pelvic floor guidance + postpartum recovery.
You don’t have to power through nausea without tools.
Your body wants to feel better.
It just needs a little nudge in the right direction—and 15 minutes of gentle, loving movement might be the best medicine of all.
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