Yoga Poses to Help You Recover from Sickness

Can Yoga Help When You're Sick?

When you're feeling under the weather with a cold, flu, or other common ailments, your first instinct might be to reach for tissues, cough drops, or medication. However, have you ever considered incorporating gentle yoga stretches into your recovery routine? While it might seem counterintuitive to exercise when you're sick, certain yoga poses can actually help alleviate symptoms, promote relaxation, and support your body's healing process. This blog post explores how yoga can be a beneficial complementary therapy for managing sickness, drawing on evidence and expert advice.

The Science Behind Yoga and Sickness Recovery

The idea that yoga can aid in sickness recovery isn't just anecdotal. Research suggests that regular yoga practice is linked to reduced inflammation in the body. Inflammation is often a key component of many illnesses, so reducing it can be beneficial. A 2018 review highlighted that consistent yoga practice can be a useful addition for individuals prone to or experiencing inflammatory diseases. Furthermore, the practice of slow, deep breathing, a cornerstone of yoga, has been associated with lower pain perception. A 2019 study also found that Hatha yoga, which combines physical postures with breathing techniques, can effectively ease symptoms of allergic rhinitis, such as inflamed nasal passages.

Key Yoga Poses for Sickness Relief

Here are seven yoga poses that can help you feel better when you're battling sickness:

1. Child's Pose (Balasana) for Nausea and Stress Relief

Even when you're not sick, Child's Pose is a wonderfully restorative posture. When you're feeling nauseous, this gentle pose can help soothe your stomach. Caroline Young, a yoga teacher and registered dietitian, explains that gentle stretches and focused breathing can ease nausea. She recommends a restorative Child's Pose, perhaps with a pillow or bolster for support, emphasizing full-belly breathing to relax the stomach muscles and alleviate discomfort.

How to do it:

• Kneel on your yoga mat with a pillow or bolster placed lengthwise in front of you.
• Spread your knees wide, keeping your big toes touching.
• Sit your hips back towards your heels.
• Lean forward, resting your upper body over the pillow or bolster, allowing your head to relax on it.
• Stretch your arms out towards the top of your mat.
• Remain in the pose for 5 to 10 minutes, or longer if comfortable. If your legs feel numb, gently bend your knees towards your chest to reset circulation.

2. Legs-Up-the-Wall Pose (Viparita Karani) for Circulation and Headaches

This simple inversion is known for reversing blood flow towards the brain, which can improve circulation, reduce swelling in the legs and feet, and calm the nervous system. Unlike more intense inversions, this gentle version doesn't require your head to be below your heart, making it suitable even if you have a headache associated with your cold or flu.

How to do it:

• Sit on the floor facing a wall.
• Lie down on one side with your shoulders and head resting on the floor.
• Gently roll onto your back, positioning yourself perpendicular to the wall.
• Lift your legs and scoot your tailbone forward until it's very close to or touching the wall.
• Walk your legs up the wall until they are straight or nearly straight.
• Find a comfortable position for your arms and hands – they can be stretched out to the sides or resting at your body.
• Stay in this pose for up to 20 minutes.

3. Supported Camel Pose (Ustrasana) for Chest Congestion

When congestion settles in your chest, it can feel incredibly uncomfortable. Poses that open the chest, like Camel Pose, can help to loosen and clear lingering mucus. This modified version is gentler on the lower back.

How to do it:

• Kneel on your mat with your knees hip-width apart. Your feet should be hip-width distance behind you, with the tops of your feet on the mat.
• Place your hands on your lower back, fingers pointing down, for support.
• Gently lean slightly back, arching your spine. Keep your neck long and avoid crunching it.
• If comfortable, you can place your hands on your heels, one at a time, for a deeper stretch.
• Hold for 5-10 breaths, focusing on expanding your chest.
• To release, bring your hands back to your lower back and slowly return to an upright position.

4. Reclined Spinal Twist (Supta Matsyendrasana) for Digestion and Detoxification

Gentle twists can aid digestion and potentially help move toxins through your system. This supine twist is relaxing and can help relieve tension in the back and torso.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Extend your arms out to the sides in a T-shape.
• Gently drop both knees to one side, keeping your shoulders grounded on the mat.
• Turn your head to look in the opposite direction of your knees, if comfortable for your neck.
• Hold for 5-10 breaths, feeling a gentle stretch in your spine and torso.
• Inhale to bring your knees back to center, then exhale and drop them to the other side.
• Repeat on the other side.

5. Cat-Cow Pose (Marjaryasana-Bitilasana) for Spinal Mobility and Breath Awareness

This gentle, flowing sequence synchronizes breath with movement, promoting spinal flexibility and relieving tension in the back and neck. It's also a great way to reconnect with your breath, which is crucial when you're feeling unwell.

How to do it:

• Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees directly under your hips.
• Cow Pose (Inhale): As you inhale, drop your belly towards the mat, arch your back, and lift your gaze towards the ceiling.
• Cat Pose (Exhale): As you exhale, round your spine towards the ceiling, tuck your chin towards your chest, and draw your navel in.
• Continue flowing between Cat and Cow poses for 5-10 breath cycles, coordinating your breath with each movement.

6. Supported Bridge Pose (Setu Bandhasana) for Chest Opening and Energy

This gentle backbend can help open the chest, improve breathing, and boost energy levels. Using props like a block under your sacrum can make it more restorative.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• You can place a block under your sacrum (the flat bony area at the base of your spine) for support.
• Press into your feet and lift your hips off the floor.
• You can keep your arms by your sides, palms down, or clasp your hands underneath you.
• Hold for 5-10 breaths, focusing on lifting your chest and keeping your neck long.
• Gently lower your hips back down.

7. Corpse Pose (Savasana) for Deep Relaxation

While not a stretch, Savasana is perhaps the most important pose for recovery. It allows your body and mind to fully relax, absorb the benefits of the practice, and conserve energy for healing.

How to do it:

• Lie flat on your back with your legs extended and arms resting by your sides, palms facing up.
• Allow your body to feel heavy and completely relaxed.
• Close your eyes and focus on your breath, or simply let your mind be still.
• Stay in Savasana for at least 5-10 minutes, or longer if desired.

When to Consult a Doctor

While yoga can be a wonderful tool for managing mild sickness symptoms, it's crucial to know when to seek professional medical help. Consult a doctor if you experience any of the following:

• High fever (above 102°F or 39°C) that doesn't subside.
• Difficulty breathing or shortness of breath.
• Severe chest pain.
• Persistent vomiting or diarrhea.
• Symptoms that worsen significantly or don't improve after a week or two.
• Dehydration.
• Any underlying chronic health conditions that could be exacerbated by illness.

Important Considerations

Listen to your body. If you feel too weak or unwell to practice yoga, it's okay to rest. Gentle movement is the goal, not strenuous exercise. Stay hydrated by drinking plenty of fluids. If you are new to yoga, consider consulting with a qualified yoga instructor for guidance on proper form and modifications.

Incorporating these gentle yoga poses can be a natural and effective way to support your body's recovery from common illnesses. Remember to prioritize rest and consult your doctor when necessary.