
It's that dreaded time of year again. Where the symphony of sniffles seems to fill all public places and you wish everyone still wore a mask. Cold and flu season. When the kids go back to school and seem to partake in some ritualistic initiation where every child and their family must catch the common cold. But fear not, here are some restorative yoga poses that can help you withstand the trials and tribulations of the common cold. So see below for common symptoms and how yoga can help you get through them.
For Fever:
If you're having a really bad time of it and unlucky enough to get a fever the best thing you can do for yourself is rest. Although not many of us will be particularly inclined to practice yoga with a temperature, on the off chance you are maybe just let yourself rest instead. Savasana or SBK with lots of pillows and blankets might help you get on the road to recovery. Something else to avoid besides vigorous movement is pranayama (breathing techniques). Some pranayama have a heating effect on the body and will not allow the body to cool internally. Meditation and relaxation are best in this instance.
For fatigue:
If this cold is really taking it out of you and you feel exhausted just making a cup of soup, the best thing you can do for your body is extremely gentle and restorative poses. These include Savasana, supported seated forward bends, and supported child's pose. So choose a restful pose you like and gather your pillows to make it as comfy as possible and settle in - really let time and gravity do the work for you. If you feel up to it a gentle all around practice that works every part of the body will help re-energise the body. Pranayama also helps re-energise, while a gentle or modified Surya Namaskar (sun salutation) will invigorate a tired mind.
For headaches:
Plagued by headaches and tension in the neck, gentle neck stretches and de-stressing exercises may be for you. From tilting ear to shoulder and pressing away with the heel of your hand to bringing chin to chest and letting gravity gently pull the head down. These stretches will help release tension and pressure in the head and neck. For further help relieving headaches try de-stressing mindfulness exercises using visualisation or breath work.
For immune support/prevention:
To bolster your immune system and help prevent getting ill a well rounded practice is recommended. Different yoga poses have different benefits for the body. From stretching and strengthening muscles to toning organs and improving digestion. As well as opening up the heart area and helping you to breath easier. So a well rounded practice will have a well rounded effect, resulting in a healthier body. Employing pranayama techniques will also help calm the mind and relieve stress further protecting you from feelings of burnout as well as the physical side effects of stress. Savasana is always a perfect go to for any deep healing, restorative and perfect for combining with meditation or pranayama.
For blocked sinuses:
For blocked sinuses and a stuffy nose give heart opening poses a go. Poses such as Bhujungasana (cobra pose), Sphinx pose and supported supta badha konasana can help open up the airway making it easier for oxygen to enter the body. Pranayama techniques such as nadi shodana pranyama (alternate nostril breathing) also help to clear the sinuses and airways. Kapalabhati (fire breath) is another fantastic breathing technique to help clear blocked sinuses. By inhaling deeply, and then forcefully and repeatedly exhaling through the nose you can clear some of the blockages as well as warm the body.
For sore throat:
For a sore throat focus on throat opening poses. These can include cat/cow or fish pose and remember when stretching the throat to keep a nice tennis ball sized gap between the back of your head and the top of your shoulders. This will help protect your neck from injury. Other poses to help a sore throat include warming poses. This can include shoulder stand pose, Plough pose and Hare pose. For pranayama Lion's breath is a great way to help open the throat.
As always you know your body best and if these poses and techniques don't make you feel good don't do them. Play around with these ideas and find what works for you and most of all look after yourself.
By Laura Carey
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