While a sick-day checklist typically includes tissues and medicine, a yoga mat can be a surprising addition. Yoga poses effectively alleviate common cold and flu symptoms, from sinus congestion to digestive discomfort. Additionally, supplements like fish oil capsules can complement your wellness routine during illness.
Gentle Yoga Stretches For Ailing Days
When feeling under the weather, your go-to checklist might include tissues, cough medicine, and a thermometer. But have you ever thought about adding a yoga mat to that list?
Surprisingly, yoga stretches can be incredibly helpful in alleviating common cold and flu symptoms. Here are some gentle yoga poses that can provide natural relief during sickness.
Yoga: Backed By Science
Yoga isn’t just a trendy exercise; scientific evidence supports its benefits, even when you’re feeling unwell. Regular yoga practice has been linked to reduced inflammation, making it a valuable complementary intervention for those dealing with inflammatory diseases. Additionally, yoga can help reduce nausea, anxiety, and depression.
A study of people undergoing chemotherapy found that practicing yoga normalized food movement through the gastrointestinal tract and increased parasympathetic activity, improving overall well-being.
Seven Soothing Yoga Stretches
- Supported Child’s Pose: This gentle posture can help alleviate nausea. Focusing on slow, full-belly breathing can soften the stomach muscles and reduce discomfort. Use a pillow or bolster to support your torso in this restorative Child’s Pose.
- Legs Up the Wall: This inversion pose improves circulation, reduces swelling in the legs and feet, and calms stress levels. It’s particularly useful when you have a headache accompanying your cold or flu. Start with 5 to 10 minutes in this pose to avoid discomfort.
- Modified Camel Pose: If congestion has settled in your chest, poses like this can help clear lingering mucus. This modified version is gentler on the lower back and can provide relief.
- Cobra Pose: Expanding the chest with this pose allows for deeper, fuller breaths, relieving chest congestion and potentially decreasing overall pain. Deep breathing has been associated with significantly lower pain scores.
- Downward-Facing Dog: This classic pose stretches various muscle groups and supports blood flow to the sinuses. Hatha yoga, which combines physical postures with breathing techniques, has been found to alleviate symptoms of allergic rhinitis.
- Rag Doll Pose: A headache reliever that helps relax your shoulders, neck, and upper back. It allows your body to release tension and stress, which may be contributing to your headache.
- Shoulder Stand or Plough Pose: Inverting your digestive system can relieve pressure and calm the digestive process, which can be especially helpful if you’re dealing with gastrointestinal issues during your illness.
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Yoga Poses – Conclusion
Yoga can offer relief from cold and flu symptoms. Gentle stretches can ease nausea, congestion, and stress. Alongside traditional remedies, consider incorporating ashwagandha powder to enhance your body’s resilience during illness.
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