The 6 Best Yoga Poses to do when you’re SICK of being SICK
Should I do Yoga when I’m sick?
As reported by the Mayo Clinic, any kind of mild movement or gentle exercise is okay to do if you have a common cold and no fever.
In fact, gentle movement can help improve the immune system’s response to fighting off the infection.
Even with mild exercise, like walking, white blood cells (which are needed to fight off infections) move through the body faster and function better.
If your symptoms are only above the neck, a gentle yoga practice is okay.
When should I avoid physical exercise?
If you have a fever, any muscle aches, or chest-related congestion, it is best to avoid any exercise. Your body needs to rest and recover.
When you have a fever, your body’s temperature rises in order to suppress virus growth, which leads to excessive sweating.
This leaves you feeling dehydrated and at-risk for injury. When you have a fever and are dehydrated, you experience a decrease in strength and endurance, and an increase in overall fatigue; this can easily lead to accident when working out.
There are self-care practices that you can do to help ease the symptoms of a cold or flu:
- Stay hydrated
- Get lots of rest
- Eat foods or drink liquids that are high in vitamin C and zinc
- Practice meditation and mild exercise
The 6 Best Yoga Poses to do when you’re sick
1. Long Breaths (Emphasis on the Exhalation)
One of the best ways to eliminate toxins from our body is through our breath, namely through one’s exhalation.
If you can, inhale through the nose slowly. Then try to exhale through the nose even slower, completely emptying out the breath, and drawing the navel into spine.
You can also do this through your mouth if your nose is too congested. Just be sure to drink a lot to stay hydrated.
2. Upper Body Stretches (Shoulders, Neck & Spine)
The upper body will be pretty stiff if you’re having to lie down for long periods of time – or, unfortunately, if you have to work while being sick, you’re probably spending a lot of time seated.
Do these simple stretches to release tension in the shoulders, rib cage, spine and neck.
3. Meridian Stimulation
We have many meridians that either begin or end in the fingertips:
- Heart Meridian
- Small Intestine Meridian
- Large Intestine Meridian
- Lung Meridian
- Triple Burner Meridian
By stimulating these points, it can help to reduce symptoms of a cold, cough or sneezing.
Using your index and thumb, grab a finger and roll/squeeze it.
4. Uttanasana to Ardha Uttanasana (Forward Fold to Half Forward Fold)
Any time we invert ourselves so that the heart is higher than the head, we encourage fresh circulation to the head. This can help to drain fluids and clear sinuses. By flowing in between Uttanasana (Forward Fold) and Ardha Uttanasana (Half Forward Fold), we help to stimulate this healthy circulation.
It is also a powerful way to calm the nervous system, relieving any physical or mental stress.
Place the feet hip-width apart. Inhale to Ardha Uttanasana, straightening the spine and placing the hands on the shins. Exhale to Uttanasana, releasing the hands to mat and generously bending the knees.
5. Viparita Karani (Legs-Up-the-Wall)
When the feet are above the head, this creates a natural return of blood flow to the upper body.
This healing pose increases circulation, as well as lymphatic (elimination of toxins) and venous drainage, to alleviate fatigue in the legs and hips.
Sit close to a wall, lie on your back and pivot around so that the legs are leaning against the wall.
6. Baddha Konasana Variation (Supported Butterfly)
An incredibly stimulating pose for the heart, bladder and kidneys, as well as a deep stretch for the hips, groin and inner thighs.
To create this supported butterfly pose, use pillows, cushion or block and stack them in an incline, with the head higher than the hips. This will tilt the pelvis forward, allowing greater ease as the knees to open to the sides.
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