Yoga for Cold and Cough
You may reach for the tissues and cough drops when you have a cold, but what about a yoga mat? According to a study, practicing yoga can reduce the symptoms of a cold.
Walking and jogging may help clear congestion but if you don’t have the energy for vigorous workouts, here are some yoga poses to try at home.
Standing Forward Bend
Standing forward bend, which is also known as Uttanasana, improves the flow of blood to your head and nose which helps in clearing the sinuses. It is also an effective stress-relieving pose that invigorates the whole body and is good for people who suffer from respiratory ailments. It is one of the first poses that should be practiced by people who are suffering from cold and cough.
The main cause of cold and cough is viral infections that attack the mucous membrane that line the upper respiratory tract. Some of the symptoms include sneezing, runny nose, nasal discharge, sore throat, headache and fatigue. These symptoms are often aggravated by the change of weather. People with low immune systems are more likely to catch a cold, as they cannot fight the virus effectively.
To get rid of these symptoms, it is essential to do some relaxation exercises that help in strengthening your immunity and prevent the virus from attacking the body. Yoga is a great way to relax your body and mind, which in turn boosts your immunity. It teaches you to control your breath, which is beneficial for those suffering from cold and cough. It also stretches your muscles and joints, which helps in alleviating the pain. In addition to these, it reduces stress and depression, which is another major cause of cold and cough.
Practicing yoga on a regular basis is the best way to keep your body healthy. It helps in regulating and boosting the immune system, which is important during winter when many people are less active. It also gives you a chance to connect with yourself and encourages mindful meditation, which can help you manage your emotions better.
You can do the Standing Forward Bend with the help of a wall, if you are not able to do it on your own. The position is easy to perform and does not put much strain on your back or neck. However, you should not attempt this posture if you are pregnant or have high or low blood pressure. It is also not advisable to do this pose if you are suffering from any kind of back injury.
Legs Up the Wall Pose
Battling a cold, flu or sinus infection can leave us feeling exhausted and miserable. Not only is fighting symptoms like a blocked nose, throbbing headache and nagging cough draining emotionally but it can also interfere with the body’s natural immunity-boosting processes. Luckily, there are some easy yoga poses that can help alleviate these symptoms and promote healing when your immune system is at its weakest.
Viparita Karani, better known as Legs Up the Wall Pose is one of these poses. This gentle inversion helps to relieve a head cold by strengthening and improving circulation, especially in the neck, chest, back and abdomen. It also helps to reduce stress and anxiety which can be common when fighting a cold or the flu.
To perform this pose, sit sideways against a wall with your hips perpendicular to the floor and your legs hip-distance apart. Then slowly scoot your tailbone forward until it’s close to or touching the wall. You can rest your arms at your sides or fold them up to your torso and breathe deeply for 10–20 minutes.
This pose stretches the hamstrings, glutes, and spine while helping to relieve pressure and tightness in the lower back. It can even help to reverse the effects of gravity on the spine by reducing the curve in your lumbar area. It also stretches and relaxes the muscles in the back of your neck which helps to ease a tension-related headache or migraine.
The best thing about this pose is that it doesn’t place any strain on the lower back and can be done easily on a regular basis to maintain its benefits. However, if your back or hips are sensitive or you have issues with your spine or hernia, you should only attempt this posture under medical supervision.
The inversion element of this pose can also cause a slight change in blood pressure, so if you have low blood pressure or a heart condition, practice this pose with caution. Also, people with glaucoma or problems with their eye pressure should not attempt this pose without medical advice.
Fish Pose
Fish Pose is a backbend yoga posture that strengthens, lengthens and opens the chest, throat and abdomen. The gentle stretch of this pose can relieve the symptoms of cold and cough in a simple manner and enhance your overall immunity. The posture also stimulates and strengthens the abdominal muscles and stretches the hip flexors. It is a great remedy for backaches as well. It is recommended to perform this posture under the guidance of an experienced yoga instructor. This posture is not suitable for pregnant women and individuals suffering from heart ailments, migraines and neck injuries.
The phlegm that accumulates in the lungs and respiratory tract can create a breeding ground for pathogens, thus causing serious health issues. This is why it is imperative to keep the lungs healthy and free of excess phlegm so that the immune system can function properly and fight off viral or bacterial infections. To achieve this, the lungs and respiratory tract should be able to expel out phlegm naturally. To help in this, the yogic postures such as Fish Pose should be performed on a regular basis to keep the lungs strong.
This yoga posture is one of the best remedies for cough and congestion because it improves the circulation in the chest, throat and lungs. The gentle stretch of this posture can also prevent a sore throat, reduce inflammation and enhance the strength of the vocal cords.
The main reason why Yoga is a great remedy for cold and cough is because it activates the lymphatic system which helps in improving the flow of immune cells that help to battle viruses and bacteria. It also helps in boosting the overall immunity by stimulating the spleen and lymph nodes in the groin and armpits which are the production sites of the immune cells. This is why poses such as Shoulderstand, Headstand, plow and legs up the wall pose are beneficial for those who are suffering from cold or flu.
However, if you are not feeling well, then please refrain from practicing these poses and instead take some rest. A lot of people tend to overdo yoga when they are not feeling well and this can lead to more problems than it solves.
Camel Pose
Camel Pose is a great yoga posture for cold and cough. It stretches the lungs and chest and helps release any congestion that may be causing you to cough. This pose also works to release any tension in the back and the shoulders, which can be a common problem when people are sick. It is important to practice this pose correctly in order to get the most out of it. Try to keep your legs straight as you reach back and try not to slant the hips forward or backward. If you are struggling to maintain the correct alignment of your thighs, then consider placing a bolster or block behind you in order to help you keep your hips and lower back stable.
Practicing this posture in conjunction with conscious breathing can greatly help to de-stress the body and reduce the stress of being sick. This will allow the immune system to work more efficiently, preventing or fighting off illness more effectively.
Camel Pose also works to release any tension in the back, the neck, and the shoulders which can be a major cause of cold and cough. It is a great posture to perform in conjunction with the Fish Pose as it works to improve the flow of oxygen in the body and can help to relieve any aches and pains from the throat and neck.
This pose also increases the flow of blood in the body, which can further aid in the prevention of cold and cough. It can also be used to alleviate any aches and pains in the legs and feet which are often associated with having a cold or a cough.
Downward-Facing Dog Pose
Downward-Facing Dog is another good posture for relieving symptoms of a cold or cough. This pose stretches the thighs, calves, and Achilles tendons, while promoting circulation to the lungs and sinuses. It can also be used to strengthen the legs and shins, and improve balance and coordination. It can also help to relieve any headaches and improve digestion. Practicing this posture regularly can significantly improve the symptoms of a cold or cough, and will help to prevent them from recurring in the future.
A proper Yoga Training is Important
1. Correct Alignment: Yoga involves various postures and poses that require proper alignment of the body. Without proper training, it’s easy to perform the poses incorrectly, leading to improper body mechanics and potential injuries. Learning from a qualified instructor ensures you understand the correct alignment for each pose, reducing the risk of injury and maximizing the benefits.
2. Injury Prevention: Yoga is generally considered a safe practice, but it’s still possible to get injured if poses are not executed properly. A qualified yoga teacher can guide you in understanding your body’s limitations, helping you avoid overexertion and strain. They can offer modifications and adjustments tailored to your individual needs, ensuring a safe practice.
3. Deeper Understanding: Yoga is not merely a physical exercise; it is a holistic practice that encompasses physical, mental, and spiritual aspects. Proper yoga training goes beyond teaching you the correct postures. It delves into the philosophy, breathing techniques, meditation, and mindfulness associated with yoga. A trained instructor can guide you in developing a deeper understanding of these elements, allowing you to experience the full potential of yoga’s transformative effects.
4. Progression and Growth: As you advance in your yoga practice, you may want to explore more challenging poses or deepen your understanding of specific styles, such as Hatha, Vinyasa, or Ashtanga. A proper yoga training equips you with the knowledge and skills to progress safely. Qualified instructors can help you set realistic goals, provide guidance on sequencing, and offer insights to help you advance at your own pace.
5. Personalized Guidance: Every individual has unique body structure, fitness levels, and personal goals. Attending yoga classes without proper training may not address your specific needs effectively. A trained yoga instructor can provide personalized guidance, considering your physical condition, limitations, and goals. They can modify poses, suggest alternative practices, and provide individual attention, enhancing your overall experience and progress.
Remember, while practicing yoga at home or using online resources can be convenient, seeking proper training from a certified instructor provides invaluable guidance, safety, and support throughout your yoga journey.