Activities During Illness: Is it Safe to Resume Yoga When You Have a Cold?

Asanas and Feeling Unwell

Women experience illness differently – some cannot get out of bed with a temperature of 37.1, feeling apathetic and lacking energy. Others don’t notice mild cold symptoms and continue with their daily routines. In any case, it’s always important to remember one’s uniqueness and be in tune with your body – what is it currently ‘agreeing’ to and capable of? Is it possible to practice yoga when having a cold? Let’s find out.

If you have the strength for light yoga practices, you can try to help yourself. This includes certain poses, breathing exercises, and specific practices for those who have been deeply involved in yoga for a long time, known as cleanses.

Herbal infusions can be beneficial. Important! Not all of them are safe for pregnant women – consult with your doctor. Find out which herbs are suitable for you now, and which are not. Some have a strong tonic effect, which is not always appropriate for the health of a pregnant woman.

Yogic “cold-fighting” poses

Aside from easing cold symptoms, asanas generally help normalize the body’s function and have a calming effect. During illness, it’s essential to pay attention not only to physical symptoms but also to psychological well-being. Poor mood, feelings of apathy, and congestion can worsen health. Asanas are a good aid in combating a low mood:

Surya Namaskar – can help if you feel cold in the extremities. The sequence warms the body.

Matsyasana and Bhujangasana have a beneficial effect on the respiratory organs. If you find it hard to breathe, can’t get rid of phlegm, or are suffering from a persistent cough.

Sarvangasana and Halasana generally help combat infections by promoting lymphatic flow.

Parivrtta Virasana targets specific lymph nodes under the armpits, as well as in the groin area. For pregnant women, the position with the belly between the spread knees is optimal.

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Adho Mukha Svanasana and Padahastasana help alleviate a runny nose when leaning forward.

Yoga for Cold: Breathing Techniques for ARVI

The practice of Bhastrika effectively clears the nose and oxygenates the body. It is performed as follows: a calm inhalation and a forceful exhalation using the abdominal muscles, with sensations of abdominal tension like during laughter or coughing. Important! Ensure not to get dizzy. It’s better to do this an hour or two after eating to avoid unpleasant sensations in the stomach. Can be done either sitting or standing.

Simhasana pose will help alleviate unpleasant symptoms of a sore throat. Execution procedure:

1. Sit on a chair or on the floor, placing a yoga block under your pelvic bones. Keep your back straight.
2. Stick your tongue out and down as far as you can. Imagine you’re teasing someone like you did in childhood. Let go of any shyness!
3. Breathe through the mouth.
4. Repeat up to 5 times.

Yoga for Colds: Conclusions

Pause your full exercise routine for a while – 10 minutes a day is enough. Reduce the intensity and focus on recommended poses, if you have the strength to perform them.

Usually, this is only when you first notice symptoms or are in the recovery phase. Movements help speed up metabolism and generally have a beneficial effect on lymph and blood flow. This aids the body’s regeneration.

However, there’s a fine line here! If your body is exhausted, and you’re adding ‘fuel to the fire,’ you risk delaying recovery, putting extra stress on your heart, and worsening your condition.

Consult a doctor before practicing yoga with a cold. Also, remember that high difficulty and pace can make your mucous membranes drier. You absolutely don’t need this, and doing too much breathing practice can push the infection deeper into your lungs.