7 Effective Yoga Poses to Naturally Ease Cold and Flu Symptoms

Feeling congested, achy, or under the weather? Incorporate these seven yoga poses into your routine to naturally relieve cold and flu symptoms.

When sick, your essentials might typically include tissues, medicine, and a thermometer – but what about a yoga mat? Stretching through yoga can significantly ease symptoms ranging from sinus pressure to digestive discomfort.

Does Yoga Really Help When You're Ill?

Absolutely! Scientific studies support yoga’s benefits in reducing inflammation and improving overall well-being during illness.

A 2018 review highlighted that consistent yoga practice helps lower inflammation, making it a valuable complementary approach for those dealing with inflammatory conditions. Additionally, a 2013 study involving chemotherapy patients found yoga reduced nausea, vomiting, anxiety, and depression by promoting better digestive function and activating the parasympathetic nervous system.

Whether a yoga enthusiast or a beginner, these targeted poses can provide symptom-specific relief.

1. Supported Child’s Pose

This calming posture is excellent for soothing nausea and promoting relaxation. Using a pillow or bolster enhances comfort and supports deep, belly breathing, which eases stomach discomfort.

How to perform:

1. Kneel on your mat and place a pillow or bolster lengthwise in front of you.
2. Spread your knees wide with big toes touching.
3. Lower your hips back onto your heels.
4. Lean forward, resting your torso and head on the pillow.
5. Extend your arms forward along the mat.

2. Legs Up the Wall

This gentle inversion improves circulation, reduces leg swelling, and calms headaches without putting pressure on your head.

How to perform:

1. Sit sideways next to a wall and lie down on your side.
2. Roll onto your back and lift your legs up the wall.
3. Adjust your tailbone close to the wall.
4. Relax your arms comfortably by your sides or stretched out.
5. Hold for 5 to 20 minutes, bending knees if circulation feels restricted.

3. Modified Camel Pose

Great for opening the chest and loosening mucus buildup, this gentle backbend helps clear congestion without straining your lower back.

How to perform:

1. Kneel with knees and feet hip-width apart.
2. Lean back slightly, placing hands on your lower back.
3. If comfortable, gently drop your head back, opening your throat.
4. Breathe deeply into your chest.

4. Cobra Pose

This pose expands the chest to encourage deep breathing, which can relieve chest congestion and reduce pain levels.

How to perform:

1. Lie face down with feet hip-width apart.
2. Place palms under your shoulders.
3. Press up, lifting your chest while keeping shoulders relaxed.
4. Look forward and breathe slowly.

5. Downward-Facing Dog

This classic pose stretches your entire body and improves blood flow to the sinuses, helping reduce headaches and nasal congestion.

How to perform:

1. Start on hands and knees, fingers forward, knees hip-width apart.
2. Tuck toes and lift hips to form an inverted V.
3. Spread fingers and rotate elbows outward.
4. Relax your head and shoulders.

6. Rag Doll Pose

Perfect for releasing tension in the neck and shoulders, this forward fold can alleviate headaches caused by muscle tightness.

How to perform:

1. Stand with feet hip-width apart.
2. Raise arms overhead, then fold forward at the hips.
3. Let arms hang or clasp opposite elbows.
4. Sway gently side to side for extra relief.

7. Shoulder Stand or Plow Pose

These inversions help calm digestion and relieve abdominal discomfort such as diarrhea by gently slowing digestive activity.

How to perform:

1. Lie on your back with knees bent and feet on the floor.
2. For Plow Pose, lift legs and hips overhead, supporting with hands.
3. For Shoulder Stand, straighten legs upward and support hips with hands.
4. Keep weight on upper back and arms, avoiding neck strain.

Final Thoughts

Incorporating gentle yoga into your sick-day routine can support your body’s healing process and leave you feeling refreshed and balanced.

Sarah Garone is a nutritionist, freelance writer, and food blogger. Follow her for practical wellness tips and nutrition insights.

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