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Yoga for When You are Sick

When one is sick, it’s hard to do anything let alone yoga. We may have low immunity and our body is already weak from the virus. Even with minor things like cough and cold, our body needs to rest and heal. And it is a good idea to take a break from one’s regular asana practice. But that doesn't mean we can’t do some very gentle poses to help release toxins and ease our symptoms.

We have already talked about the many benefits of yoga in this blog, including immunity boost. Unlike heavyweight exercises, yoga is something that can be even when one is sick.

1.Sukshma Asanas (Subtle Poses)

Sukshma Yoga also known as Micro Yoga or Subtle Yoga is usually practiced as warming up process before starting to perform asanas. Sukshma asanas or subtle asanas can be performed either on the floor or a chair or even while sitting on the bed. An important thing to remember while performing Sukshmasanas is that they are more beneficial if performed mindfully by focusing on the movement of particular body parts while performing the sukshma asanas.

Sukshma Asanas concerning the Kneck, which are basically neck stretch exercises, can relieve bad cold symptoms and reduce tension around the area where phlegm is stored up, specifically the neck and chest. It is also beneficial for relieving symptoms of sinusitis, infections, or sleeping in the same position for a long time.


Balasana or Child’s pose is a very relaxing asana and can also be performed on the bed as it is a sitting pose. All we have to do is begin by sitting in Vajrasana, keeping our buttocks on heels, and lean forward resting the forehead on the ground or the bed.

It flexes the body’s internal and keeps them supple. It relieves neck and lower back pain and gently stretches the hips, thighs, and ankles. It also relieves stress and can make one feel comfortable when feeling heavy in the head. Regular practice of this asana can help to get relief from congestion which happens with a bad cold.


Uttanasana is also known as Standing Forward Bend is an inversion stretch that rejuvenates the whole body, improves blood flow, protects sinuses, and is good at relieving cough and congestion symptoms. It reduces fatigue, calms the mind, and soothes the nerves. It also relieves tension in the spine, neck, and back.

This Asana should be avoided if one suffers from a spine injury, pain in ankles or hip joints, knee problem, sciatica, heart problems, severe back pain, or abdominal hernia.

To perform this asana, start, by standing in the mountain pose. Move the torso forward from the hips while exhaling, continuing to bend until the hands touch the feet. Finally, place the palm of the hands-on the sides of the feet. Stay in this position for 5-10 breaths.

4.Ardha Matsyendrasana

Ardha Matsyebdrasana or seated spinal twist is a restorative yoga pose that promotes good digestion and enhances spinal mobility. This asana is relaxing as well as invigorating.

What to Do if You Can't Get Out of Bed or Are Too Sick to Practice Yoga Alone

Yoga or any kind of exercise can be counterproductive in the worst stages of sickness as the energy needed to fuel the immune system is used up by muscles for movement. The important thing to remember when practicing yoga or any kind of exercise while one is sick is to wait until the worst stages have passed and some energy is regained.

To learn these asanas from an expert teacher and practice yoga to heal your body, don't forget to take a look at our schedule for live yoga classes and join in!