Yoga for cold

We all know that doing sports while having a cold is not good. The great thing is that yoga is not a sport at all. Therefore, we do not have to live without our yoga, when illness strikes us. Yoga is a way of life and can therefore be adapted to all life events. You do not have to stop your yoga practice completely, when a virus gets you. We'll show you what you can do with Yoga for cold.

Listen to the body

The most important thing about yoga is to look after yourself. Only you know what your body can do. Thus, practise in an appropriate manner and do not go beyond your limits. It makes a difference whether you feel light-headed or you are already in bed with a sore throat or other symptoms. Every cold is different, so you have to treat each cold differently. If you so too much with your body, you will not strengthen it, but you will extend the recovery time.

Yoga for cold: Our tips


We don’t get sick for no reason. There is always a message hiding behind an illness. One of the most common messages is that we should slow down and give ourselves a rest. Use the time to relax and unwind. Read a good book or just relax on the sofa. Take a rest!

Pranayama (breathing exercises) for a cold

Nadi Shodhana or alternate nostril breathing helps to calm down and relax the body. This breathing exercise cleanses the energy channels and helps to let Prana (life energy) flow freely again. It also stimulates the circulation and moistens the respiratory tract. This exercise is especially effective for sore throat and runny nose, as long as the nose is not completely blocked. Here you can find our instructions for Nadi Shodhana. Breathe slowly and calmly. Repeat this exercise several times a day for at least seven minutes.

Brahmari or humming bee breath activates the tonsils and thus the immune system. It also helps to calm the mind.

nadi shodhana - Yoga for cold


Stir 1/2 teaspoon of salt into a glass of lukewarm water and gargle with it. It's best to repeat this three times a day. Gargling helps to get rid of a sore throat and to moisturise the upper respiratory tract.

Take steam for a cold

Take steam several times daily with water enriched with chamomile, eucalyptus or sage. This keeps your respiratory system moist and quickly reduces sore throat and inflammation. If you have the sniffles, you can take the steam through the nose. That will open your airways. You can also put some Wicks into the steaming water.

Diet for a cold

If you have a cold, you should avoid dairy products and white sugar. Milk congests and cheese is hard to digest. White sugar is non-nutritive and harms the immune system. The healthy alternative is honey, a natural antibiotic that has been used for healing purposes for millennia. Keep your diet light and concentrate on lots of fruit (detoxifying) and vegetables (easy to digest).

Yoga for cold: Ayurvedic tea

Ingredients for two cups:

  • 1 / 2l water
  • 1 cinnamon stick
  • 4 cardamom capsules
  • 8 cloves
  • 1 bay leaf
  • fresh or dried mint
  • 1 thumb-sized piece of fresh ginger
  • juice of half a lemon
  • Honey (do not cook!)


Working time: approx. 5 min. / Cooking time: approx. 30 min.

Boil the water with all ingredients (except lemon and honey) for at least 30 minutes. If necessary, add a little more water. Finally, add the lemon juice and a spoon of honey. Honey would lose all its healing properties in hot water. Thus, let the tea cool down a little bit before adding honey.

dominik martin 327 unsplash - Yoga for cold

Tongue scraping in case of a cold

Jihva Dhauti or Tongue scraping is an ayurvedic cleansing technique, which should be done daily. But it is especially recommended for colds. Use a tongue scraper made of stainless steel or copper in U-shape to scrape bacteria and viruses from your tongue. During the night bacteria and viruses stick to your tongue. They should be removed BEFORE your drink the first sip of water. As a result, they do not go deeper into the body and the cold we quickly disappear.

Light and air in case of a cold

As soon as you feel a little stronger again, you can take a walk and get some light and fresh air. Not only will this help your body heal faster, it will also give your mind a boost in motivation to get well soon.

We wish you a good recovery!

Which method of Yoga for cold helped you the most? - Leave us a comment!

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