28 Feb

Yoga and the common cold: do you practice when you are sick at Yoga Teacher Training?

Is it better to let go of yoga practice and wait this time?


Yoga and the common cold: how to practice during a cold? What to do and what not to do? For some time I feel bad, my throat hurts and I have a high temperature. Is it better to let go of yoga practice and wait this time? Or maybe there are regenerating asanas or a yoga sequence ideal for colds?


I think that the crux of the matter is not DOING practice, but HOW to practice.

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1. General recommendations for colds:

Generally, we treat every inflammation in the craniofacial area (where the effects of the cold concentrate) as a contraindication to more intensive practice until the symptoms calm down.

  • Don't exert yourself, train for 50% of your abilities
  • Give up the exercises if you notice that you are breathing hard
  • Do not ignore dizziness and deterioration of well-being
  • Increase duration in asanas
  • Love Baby Position ( Balasana )
  • If you do not find time to lie in bed and get proper rest - lie down in the position of the corpse ( Savasana ). It is also yoga!
  • When you notice that you are coming back to yourself, develop the mat, do not laze!



2. Yoga and the common cold: practical tips for various ailments

1. Fever

If there is a fever, only relaxing and fully relaxing asanas can be performed lying down, preferably under cover.


2. Qatar

If you have a runny nose, carefully observe and listen to your body.


When the nose is blocked, you need to wait for improvement - during practice, we breathe only the nose (the exception are regenerative positions, here you can allow a gentle breath with your mouth).


Reverse positions recommended for Cathar help clear the airways, but not at all stages of the disease. So if you feel that your head-down positions are exacerbating your symptoms, headache or other unpleasant conditions - give them up in favor of facing downwards (e.g. Paścimottanasana ).

yoga and the common cold 


Helpful cleansing pranayamas are:


  • Bhastrika
  • Surya Bhedana
  • Nadi Śodhana

performed when the runny nose is not sharp enough to completely prevent nose breathing.



3. Headache

Pain is a huge obstacle and is not conducive to practice. However, if the disease has not yet developed and is not accompanied by rhinitis, practice inverted positions and slopes for a long time:


Sirsasana and the cycle (standing on his head) 10 minutes

Sarvangasana and the cycle (candle) 10 minutes

Halasana (plow) 5 minutes

Uttanasana (slope from standing) 3 minutes

Paścimottanasana (slope sitting) 5 minutes - complete relaxation: bend your knees, relax your arms, you can rest your forehead on a yoga block or place pillows on your thighs and lean on them.

Pranayama: 10-15 minutes Nadi Śodhana without stopping breathing.


4. Sore throat

A sore throat disqualifies you from breathing ujjayi , because it unnecessarily loads the infected area and dries. However, if the common cold is accompanied by a wet coughing (with stopping breathing after inspiration), it is recommended because it helps clear the upper respiratory tract!


Cold asanas (generally) mentioned by BKS Iyengar:

Sirsasana and the cycle (he will stand on his head)

Sirsasana


Sarvangasana and the cycle (candle)

Sarvangasana



Uttanasana (slope of standing)

Uttanasana


Paścimottanasana (sitting down)


Kurmasana (turtle)

Kurmasana


Yoganidrasana

yoganidrasana


Baddha konasana ( tethered angle).

After this position practiced lying down, one should not get up but lie down in śavasana.

Baddha konasana


Uddiyana bandha you can read more HERE:

This entry is part of a series of questions and answers about yoga practice


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