Sick Day Yoga
Gentle Practices for Cold & Flu Relief
A practice of gentle, restorative postures to help ease cold and flu symptoms. Using simple items from around the house, these calming poses provide comfort and support to aid recovery when you’re feeling under the weather.
“Yoga has a threefold impact on health. It keeps healthy people healthy, it inhibits the development of diseases, and it aids recovery from ill health.”
As soon as summer winds down, it seems like cold and flu season sneaks up on us. We’re wrapping up vacations, getting back into routines, and then boom!— we’re hit with those all- to- familiar symptoms: stuffy noses, chest pain, headaches, and body aches. It’s not fun, and often, we’re not even ready for it.
Believe it or not, yoga can be a real support during these times even when we are at our lowest. I was recently sick a few weeks ago. As brutal as it was I’d accepted the painful and embarrassing cough, the stuffy nose, and low energy. What I wasn’t ready for was how difficult it was for me to breathe, even after the worst of my symptoms had passed. One of my teachers suggested I try some supported forward bends so that I could breathe into my back ribs. This helped me catch mu breath— both during and after practice. It was such a relief.
If you’re feeling under the weather, you may be taking medicine, resting, or trying home remedies, which are all great. But I also want to share some simple yoga poses that can help manage symptoms and give you a moment to breathe, literally and figuratively.
Below, you’ll find some easy poses you can do with things you already have at home. I’ve also included a video to guide you through. You may not feel like doing much when you’re sick, but when you’re ready, this practice can be a gentle way to support your recovery. I hope this helps!
Forward Sukhasana (seated forward bend)
This simple seated forward bend helps expand the back ribs, making it easier to breathe if you’ve experiences shortness of breath when sick. Supporting the head and neck also brings a calming effect, promoting rest and recovery.
2. Pavanmuktasana (supported forward bend)
In this supported pose, the chest and abdomen rest on a prop, helping to soften the chest and ease discomfort. This release also allows the back body to open, encouraging deeper breaths and relief when breathing feels restricted.
3. Prone Savasana (supported savasana)
In this pose, the whole body rests with the abdomen and chest supported. It can be practiced as shown or with pillows and other supports on a bed or couch. This pose helps the front body relax, allowing the back body to expand and encourage deeper breathing.
4. Savasana with legs support
After supporting the front body, this pose helps soothe chest pain from coughing and strain, making it easier to rest on your side or back. This not only aids in relaxation for the pose but can also help you sleep more comfortably when illness makes resting difficult.
“Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open.”
Below is a full class video that guides you through the entire 'Yoga for a Sick Day' practice. Click play to join me as I lead you step-by-step through each pose. I’ll explain how to set up, guide you in and out of the poses, and offer modifications to make every posture accessible. I hope you enjoy the class!
I hope you enjoyed the class and that it supported your recovery—whether you’re healing from being sick, recovering after a workout, or simply unwinding from a long day. By using simple items from around the house as props, this practice is always accessible when you need it. Stay tuned for more blog posts where I'll share how yoga can help us find relief from the stresses of everyday life.