As it looks like the cold and flu season has truly started I thought that it would be a good idea to put together a list of a few yoga poses which can help with cold and flu symptoms and strengthen the immune system! They are based on personal experience and research by BKS Iyengar (see Light on Yoga).
You should always listen to your body of course and sometimes rest and drinking plenty of fluids will be the only thing that the body needs when we suffer from cold or flu! Symptoms like headaches, clocked sinuses and sore throats can be a real nuisance of course and if you have the energy to do just a little bit of yoga you will see that it can work wonders!
Yoga for cold and flu symptoms
Depending on energy levels I like to start with just a few Sun Salutations and I can really feel how I can breathe more easily after a few rounds even if I felt completely congested to begin with.
The following poses are also very beneficial.
1. Uttanasana – standing forward fold
From standing in Tadasana (Mountain Pose) take the feet about hip distance apart, lift the chest and then fold yourself forward. Relax the head, neck and shoulder and take hold of your elbows to let the weight of the arms lengthen the upper body.
If your hamstrings are very tight it’s absolutely fine to bend the knees in this pose as it’s much more about relaxing the upper body than getting the legs straight. Uttanasana is a really soothing and calming pose and can be very therapeutic for sinusitis, can relieve headaches and general fatigue.
2. Marichyasana – Twist
I love twists and they are generally really good for detoxifying the system and building up the immune system!
Start with both legs extended in front of you. Then bend one knee and place the foot flat on the ground. Hook the opposite elbow over the knee, lift up through the spine and twist, looking over the back shoulder. You can use the back hand for support and twist you a little further.
3. Upavistha Konasana – wide legged seated forward fold
This pose is great “all rounder” which promotes overall health and well-being!
From sitting with the legs extended, take the legs wide and fold forward with a straight spine. Make sure you keep the back extended and the shoulders open. It’s much easier to round the spine and drop the head forward of course but to get the best benefits try to keep the back long.
Upavistha Konasana is said to detox the kidneys and calm the brain so lovely to do before going to bed at night.
4. Salamba Sarvangasana – Shoulderstand
This is one of the best poses to practice during the cold and flu season! I have to say that I have hated this pose for years but have started to really love it! It can be uncomfortable when you start practicing it as you might come across lots of tension in the shoulders but if you keep practicing it can be very therapeutic for bronchitis and throat ailments. It really soothes the nervous system and promotes better sleep!
It’s best to start practicing this with an experienced yoga teacher so if you have never done it before maybe start with Viparita Karani (see below)
Viparita Karani
If you don’t feel like practicing full shoulderstand you can also do Viparita Karani which is much gentler. You simply get your hips close to the wall and rest your legs against the wall.
5. Halasana – Plow Pose
From shoulderstand lower your feet down towards the ground into Halasana, the Plow Pose. Halasana is really strong on the shoulders and neck and can be difficult if you have tight hamstrings. A lovely variation would be to use a chair behind your head where you can rest your legs on.
Halasana is said to alleviate the accumulation of mucus in the sinuses and respiratory system!
6. Sirsasana – Headstand
This is of course a more advanced pose so don’t try it on your own if you have never done it but ask for advice from an experienced yoga teacher. It is often called the “king of the asanas” as it brings some tremendous benefits if practiced correctly!
If you have trouble staying in Sirsasana for more than 15 seconds you can use the wall or try a yoga stool such as FeetUp (see my recent post about this) which can be really useful. Otherwise use your hands and forearms for support and make sure that there is not too much weight on the head itself.
For me personally this is the best pose to practice when I suffer from a cold even if I don’t always feel like going into a headstand of course. For me it really soothes the mind and is energising at the same time. It can also relieve headaches, sinus and throat problems and is said to strengthen the lungs!
I really hope that you find the above useful and with the exception of the last pose the poses above are very accessible for beginners! Check out my YouTube channel if for some more detailed instructions on how to do the poses.
Nice article its very helpfull thanks for sharing
So glad you found it useful!