12 Immunity Boosting Yoga Asanas To Get Rid Of Cold and Flu

People with a moderate or low immune system have a sore throat and a cold when the weather changes even a bit. It can be very bothersome, even if it appears to be common with no substantial disturbances in your daily life.

In this article, we have discussed yoga poses for treating a cold and other related issues. Keep reading to know more!

How Does A Common Cold Start?

If someone around you is infected with the virus, you can get it too, which means colds are contagious. Simple surface contact, like spoons, doorknobs, keyboards, or anything that touches your mouth or nose, can transfer the virus to another person. The cold virus is also airborne, so if you have a sick person who sneezes around you, you are bound to end up with a cold.

The virus attaches itself to the lining of your nose and throat. Once your immune system gets the signal, it sends out white blood cells to attack the viruses.

How Does Yoga Help To Cure A Cold?

Yoga helps you beat the cold because it balances the sympathetic (response/fight) and parasympathetic (rest) systems. The immune system aids white blood cells to help them fight the viruses. These white blood cells are usually circulating in the thymus, which is located in the chest. So, with the help of yoga asanas (mainly inversions), you can draw these white blood cells to the head and throat, along with a gush of fresh blood, and this helps to relieve the affected sinuses and the congestion.

Rakesh Pradhan, a yogi and a blogger, explained how yoga changed his life in his blog. He shared how practicing yoga helps improve cold. Before practicing yoga and pranayama, I was getting sick once in every month with a cold, cough, and fever. But, when I started practicing yoga, slowly, and steadily I boosted my immune system, and now I rarely get sick due to a cold or a cough (i).

12 Basic Asanas In Yoga For Cold Relief

1. Uttanasana
2. Adho Mukha Svanasana
3. Ustrasana
4. Viparita Karani
5. Setu Bandhasana
6. Dhanurasana
7. Halasana
8. Matsyasana
9. Salamba Sirsasana
10. Shavasana
11. Sarvangasana
12. Paschimottanasana

1. Uttanasana

The Uttanasana or Standing Forward Bend, as it is called, is known to enhance blood circulation. It helpsin clearing out the sinus passages thereby clearing out blockages and allowing for more complete breathing. It invigorates the nervous system and relieves stress and tension.

Trivia

The name Uttanasana comes from the Sanskrit words ‘uttana’ (meaning ‘intense stretch’) and ‘asana’ (meaning ‘posture’). This full-body stretch is the go-to yoga pose for energizing your body.

2. Adho Mukha Svanasana

The Adho Mukha Svanasana or the Downward Dog Stretch is an asana where your heart is placed higher than the head. There is a reverse pull of gravity that happens when you do that, and this aids in the proper circulation of the lymph and the blood. The mild inversion allows a free flow of white blood cells throughout the body and also helps to drain out the sinuses.

To know more about this asana, click here: Adho Mukha Svanasana

3. Ustrasana

This asana, also called the Camel Pose, opens up the chest and clears out all the passages. It is essential to try and breathe as much as you can while you are in this pose. This will help open up all the blocked areas that are causing the cold. If you are looking for a yoga for sinusitis workout, this exercise is a must.

4. Viparita Karani

The Legs Up The Wall Pose is a great pose to practice to counter respiratory ailments. When you practice this asana, you will realize that you are relieved of the headaches or backaches that accompany a cold. Practicing this asana calms the mind and makes you strong as your body deals with the cold and helps in reducing fatigue, which usually follows the common cold. This asana helps the immune cells to move through your body.

To know more about this asana, click here: Viparita Karani

5. Setu Bandhasana

The Setu Bandhasana or the Bridge Pose is a versatile asana. It is a great way to open up your chest. It also sends fresh blood to the head, which helps open up the sinuses further. This asana also activates the thymus glands, one of the main organs of the immune system.

6. Dhanurasana

The Dhanurasana or the Bow Pose gives your back, chest, neck, and stomach a good stretch. It also opens up your chest and neck. Hence, it will improve breathing when you are down with a cold. This asana gives you great relaxation, especially if you find yourself unable to sleep owing to the cold. This is an invigorating asana and needs complete and full breaths. In case there is shortness of breath, do not attempt to stay in this posture for longer durations.

7. Halasana

This pose is very helpful for those withsinusitisⁱ  A medical condition characterized by inflamed or infected nasal passages which cause trouble breathing and facial swelling. and restoring the adrenalsⁱ  Small glands situated on top of the kidneys that produce hormones that regulate the immune system, stress, and other functions. . It improves the blood circulation in the body and also sets up a clear pathway for detox. This posture resets your parasympathetic systemⁱ  Part of the autonomic nervous system that regulates involuntary bodily functions like salivation, digestion, and urination. , allowing it to heal the body more efficiently, therefore helping you get rid of your cold.

Quick Tip

You can try variations of Halasana for similar effects. Karnapidasana is done in the same pose with the knees bent to cover your ears. Supta Konasana is done with your feet wide apart.

8. Matsyasana

When you assume this asana, your chest is raised, and throat is opened up. This improves your breathing and helps cure a cold. During colds, one can support theupper thoracicⁱ  Part of the spine located in the center of the upper and middle back, starting from the lower neck and ending above the lower back. back with a cushion, bolster, or yoga blocks, aiding optimal recovery.

9. Salamba Sirsasana

This might seem like one of the most complex and complicated yoga asanas. It revitalizes your body and also helps you detox as the stagnant blood rushes from your toes and filters through your heart and moves further to drain your head. This asana also raises your immunity and helps you fight a cold. During a cold bout, it is advisable to attempt the posture against a wall in case you feel disoriented or need more support.

10. Shavasana

The Shavasana is a deep resting pose. Sometimes, when you have a cold, all you need to do is to rest your body. It energizes it and helps it fight better against the cold-causing viruses.

To know more about this asana, click here: Shavasana

11. Sarvangasana

This pose is also known as the shoulder stand pose and the queen of the asanas. It requires balancing your whole body on the shoulders. This yoga asana may help boost your immune system as it directly activates the thymus gland to produce the white blood cells responsible for fighting infections (1). This makes it one of the best poses to practice during the cold and flu season.

12. Paschimottanasana

This seated forward bend is a mild inversion pose that may help you relax, rest, and manage the cold and flu. Bending forward may improve blood circulation to the head and face, which may relieve congestion in the respiratory passages. Practicing the asana with other yoga poses and pranayama may also boost your immunity (2).

Infographic: Top 5 Easy Yoga Asanas For Cold Relief

People with moderate to low immunity tend to catch a cold even due to the slightest weather change. While there are medicines to relieve the cold, yoga might be a simpler and more natural solution to this issue, as it helps boost blood circulation and clear the sinuses. We have rounded up the top yoga asanas that can help combat the cold in the infographic below. Scroll down to know more!

Illustration: StyleCraze Design Team

Frequently Asked Questions

When should we do Varun mudra?

You can do Varun mudra in the early morning (3).

How long does a cold last?

Cold may last 7-10 days. However, this may vary from person to person. Consult a doctor if it lasts longer than this.

Is walking good for a cold?

Although some studies claim that brisk walking and moderate-intensity exercise may be good for the common cold, further research is required to conclude it (4).

Can sweating cure a cold?

Although sweating out a cold may give you temporary relief from a cold, there is no evidence that it can cure the condition.

Discover the power of yoga for sinus relief and cold symptoms. Click on this video to learn about some simple yet effective yoga lessons that can give you instant relief from sinus issues and alleviate cold symptoms naturally.

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Reviewer Author Editor Fact Checker

Anirudh GuptaCertified Yoga Instructor

 

Anirudh has 9 years of experience as a Certified Yoga Instructor – RYT 200 – Yoga Alliance from Yoga Vedanta Centre. His teaching style incorporates the therapeutic principles of healing into the asanas and leaves one refreshed and energized.

Read full bio of Anirudh Gupta

Shirin MehdiHealth & Wellness Writer

 

Shirin is a health and wellness writer with three years of experience and specializes in writing articles on yoga and has extensive knowledge about the postures of the asanas. Prior to joining Stylecraze, she interned with an advertising firm as a copywriter and as an editorial intern for a luxury fashion magazine.

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Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Himanshi MahajanHealth & Wellness Writer

Himanshi Mahajan is a Certified Health & Nutrition Life Coach. She has a bachelor’s degree in Life Sciences from Guru Nanak Dev University and two years of experience in writing SEO-based and research-backed content across health and lifestyle genres.

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