Restorative Yoga For Colds

It’s that time of year again when lots of bugs are around and so many people are sniffing and sneezing their way into winter.

However, before you reach for the Lemsip or other medicines, there are some yoga practices that can help alleviate those troublesome symptoms. Often colds can be a symptom of our bodies being generally run down and a sign that we need to slow down and take a good rest. A good way to get this much needed rest is to practice Restorative Yoga.

Here are three restorative yoga poses I have found helpful in clearing a runny nose or a foggy head.


Setu Banda Sarvangasana – Supported Bridge Pose

This pose, especially if you use a snug head wrap really helps to relieve that heavy blocked feeling that head colds create. The slight pressure on the nose clears the sinuses and the pose itself opens the chest to help breathing.

Firstly, make sure you have an eye bag and a scarf/bandage next to you then take 2 yoga bolsters (or thick blankets) and place them end to end. Support legs by wrapping a belt around the thighs and then sit in the middle and lie back over the bolsters. Slide back until your head and shoulders lie on the floor. Wrap your scarf snuggly around the head so that eyes are covered and there is a slight pressure at the very top of the nose but not too tight. Place an eye bag over the top of the wrap and rest your arms out to the side. Rest here for a good 5 – 10 minutes.



Prasarita Padottanasana – Wide Angled Forward Bend – supported

With the head upside down, this pose helps clear sinuses and helps breathing.

Use a sturdy chair that doesnt slide. Place a bolster or thick blankets on the seat. Have your yoga mat horizontal to the chair and step your feet about 4 feet apart and a foot or so back from the chair. Place your forehead on the bolster so that your nose is clear. Begin by stretching out the arms to lengthen the spine and then you can rest them along the bolster above your head. Rest here for a good 5 minutes.



Vipariti Karani – Legs up the wall pose

A deeply restorative pose that opens the chest and helps breathing.

Place a bolster or thick blankets about 4 inches from the wall. Sit sideways on the bolster and pivot yourself round to gently swing your legs up the wall and rest the back of your pelvis on the support. You may wish to use your head wrap again for this pose or place an eye bag over the eyes. Rest here for 5 to 10 minutes.