13 of the best yoga exercises to improve cold symptoms

Usually the change of seasons is associated with illness and seasonal sensitivity, and colds and flu are among the most common diseases of autumn and winter. The immune system always tries to protect the body and fight against pathogens. But you still have to use some solutions to better deal with these diseases and regain your health as soon as possible. There are many home remedies for colds, one of which is doing yoga exercises. Yoga can strengthen your body and reduce the risk of diseases. Apart from this, it also helps in reducing cold symptoms and leads to better breathing and faster recovery.

BingMag.com 13 of the best yoga exercises to improve cold symptoms

Usually the change of seasons is associated with illness and seasonal sensitivity, and colds and flu are among the most common diseases of autumn and winter. The immune system always tries to protect the body and fight against pathogens. But you still have to use some solutions to better deal with these diseases and regain your health as soon as possible. There are many home remedies for colds, one of which is doing yoga exercises. Yoga can strengthen your body and reduce the risk of diseases. Apart from this, it also helps in reducing cold symptoms and leads to better breathing and faster recovery.

In this article, we want to introduce the best yoga exercises to improve cold symptoms. By doing these exercises regularly, you can increase your body's endurance, have a stronger immune system, and also cope better with the negative symptoms of flu and colds. So stay with us.

13 great yoga exercises to fight colds and flu

The exercises and movements that we have listed below are among the best yoga movements and have many benefits for have health With the help of these yoga exercises, you can relax more, breathe better, and recover faster from respiratory diseases, including colds. Do this and also cover your eyes and forehead to reduce tension in the head and sinuses. Be careful not to put too much pressure on yourself and proceed slowly, because more stress and pressure will weaken the body's immune system and make the symptoms of the disease more severe.

1. Bridge movement

BingMag.com 13 of the best yoga exercises to improve cold symptoms

To perform this movement, first lie on the floor, keep your knees bent and the soles of your feet Put it on the ground. Keep your arms by your body and make sure your feet are hip-width apart. Then press the soles of your feet to the floor, push and lift your hips. You can also have more balance and support your body by pressing your hands and arms to the ground. Of course, be careful that the main pressure should be applied to the hamstrings, buttocks and abdominal muscles. You can also reduce the pressure on your neck by keeping your shoulders on the floor.

Keep your hips up, place a yoga brick under your waist and hold this position for 1 minute. Your chest, hips and knees should be in a diagonal line. Be careful not to raise your hips too much and don't arch your back.

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2. Standing on the shoulders

BingMag.com 13 of the best yoga exercises to improve cold symptoms

With this movement, you reduce the blood flow in the legs and get more relaxation. To perform this movement, first lie on the floor, then bring your knees to the chest. Now stretch your legs up and get more balance by keeping your back. You can also lower your torso and place a yoga brick under your lower back for extra support. Maintain this position for a few seconds and then lie on the ground again.

3. Headstand

BingMag.com 13 of the best yoga exercises to improve cold symptoms

To perform this exercise, first kneel on the floor and sit. Lean forward and place your forearms on the floor. Then put your head on the ground and straighten your upper body and legs so that your body looks like a figure 8. Now try to balance your weight on your head and forearms and stretch your legs upwards.

Maintain this position for 5 seconds, then sit back on the floor. To start, you can do this exercise next to the wall to maintain your balance better and reduce the possibility of injury.

4. Lying Spine Rotation

BingMag.com 13 of the best yoga exercises to improve cold symptoms

To perform this movement, lie on the floor and on your back, legs together Lay flat on the ground. Now bring your right knee to your chest, then take it to the left side of your body to rotate your spine. At this point, you should feel a gentle twist and stretch in your upper body. You can extend your arms to your side or to the right side to increase the stretch.

Try to take deep breaths and hold this position for 1 minute. After 1 minute, go to the left knee and repeat the same cycle.

5. Lying Butterfly Movement

BingMag.com 13 of the best yoga exercises to improve cold symptoms

This exercise, which is included in the group of restorative yoga movements, helps to relax your nervous system. And it leads to stress reduction, blood pressure regulation and blood sugar level reduction. Also, experts believe that with By performing this exercise, you can stimulate the abdominal organs, bladder and kidneys and improve the health of your digestive system.

To perform this movement, first sit and put the soles of your feet together, knees facing the sides. Keep. In this position, you can place a support under the knees such as a blanket, matka, yoga brick, etc. to support the knees. Now slowly go backwards and place your back on the floor. Place your hands next to your body and keep the palms facing up. Maintain this position for 1 minute.

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6. Downward dog movement

BingMag.com 13 of the best yoga exercises to improve cold symptoms

In this movement, your body turns upside down and this position is used to increase energy and Pain relief is very helpful. In this state, your nervous system is adjusted, your brain becomes more active, and your body is filled with energy and lightness. This movement focuses on and engages the arms, shoulders, wrists and core muscles. Apart from this, it also stretches and softens the muscles of the hamstrings, spine and legs. Therefore, most of your limbs are either engaged or stretched and flexed.

To perform this movement, first get into a plank position, then move your hips up and back and keep your spine straight. Keep. Now open the fingers and distribute your weight between each hand. Your body should take the shape of the number 8. At the end, press the soles of the feet to the floor and lift them to stretch the leg muscles. Maintain this position for 1 minute.

7. Bending forward on all fours and stretching the side

BingMag.com 13 of the best yoga exercises to improve cold symptoms

To perform this exercise, first sit on the floor and bend your knees Bend in front of you and touch the soles of your feet together. Place a yoga brick on your feet and bend your upper body until your forehead touches the brick. Take a few deep breaths, then slowly straighten the upper body, put the brick aside and try to bend and stretch the upper body to the sides by extending the arms. Move to the right and bend and stretch the upper body from the side, wait a few seconds and then do the same for the left side.

8. Stretching the legs on the wall

BingMag.com 13 of the best yoga exercises to improve cold symptoms

Another great yoga exercise to deal with respiratory diseases is stretching the legs on the wall is a wall This movement helps to reduce headache and back pain and also increases relaxation so that you can better cope with the symptoms of colds and annoying diseases.

To perform this movement, first lie on the mat in front of the wall, your hips should be approximately 15 cm away from the wall. Now stretch your legs on the wall and keep your head and shoulders down on the mat. Relax your legs and stomach and breathe deeply to release any tension. You can place a folded blanket under your hips for extra comfort. Also, keep your shoulder blades on the floor to reduce the strain on your neck. Extend the arms by the body and keep the palms facing up.

9. Standing forward bend

BingMag.com 13 of the best yoga exercises to improve cold symptoms

Standing forward bend increases blood flow to the head and It also clears the sinuses. This movement is also suitable for strengthening the nervous system and relieving tension, and it calms the brain, eliminates stress and fatigue, and other mental problems such as anxiety, and also leads to better activity of the kidneys, liver, digestive system, and food digestion process. In addition, when performing a standing forward bend, you focus on the muscles of the spine, glutes, hamstrings, quadriceps, and gluteal muscles and release the tension in them.

To perform this movement First, stand up and slowly bend your upper body. Now stretch your spine and let your head fall towards the floor. Keep your knees slightly bent. Then put your hands on the floor. You can also hold the opposite elbow with each hand, place them in front of or behind the thigh, or even on the back and on the back. Maintain this position for 30 seconds so that the thigh muscles are well stretched and the abdominal organs are strengthened. adapt For example, put a chair or a solid object in front of you and place your hands on it instead of the ground.

10. Seated forward bend

BingMag.com 13 of the best yoga exercises to improve cold symptoms

The movement of seated forward bend puts more stress on the hamstrings and calf muscles. and creates a good tension in the waist. In addition to reducing body pains, this movement helps to control blood pressure and lose weight, and can also treat anxiety, headache and severe fatigue. All these will make you react better to the disease Eliminate cold symptoms.

To perform this movement, first sit down, keep your back straight and stretch your legs in front of your body. Bend your toes toward your calves, then bring your arms toward them and bend forward. Try to bring your chest towards your toes and tuck your chin into your chest. In this position, you should feel the pressure in the back of your legs and lower back. Maintain this position, take 3 deep breaths and then return to the starting position.

11. Fish movement

BingMag.com 13 of the best yoga exercises to improve cold symptoms

Deep breathing in the fish movement leads to the treatment of respiratory disorders and diseases such as colds. This movement also relieves neck and shoulder tension and gives you more relaxation.

To perform this movement, first lie on the yoga mat, straighten your legs, keep your arms by your body and your chin. Take it a little towards the chest to stretch the back of your neck. Now place your forearms on the floor next to your body, palms on the floor and press the forearms to the floor.

Then lift the upper body off the floor so that the chest, back and shoulders rise and the floor Keep your head on the ground. Spread your weight on your forearms and hips and raise your chest by pressing them.

Keep your lower body on the floor and make sure your legs and hips are firmly on the mat. Hold this position and take deep breaths. If possible, stay in this position for 3 minutes and breathe deeply through the nose. Finally, slowly lie back on the floor and take a few deep breaths. Remember, if you have a neck or back injury, avoid doing this exercise.

12. Body movement

BingMag.com 13 of the best yoga exercises to improve cold symptoms

Body movement is usually done at the end of a yoga session, because the body is in a The position provides deep relaxation and brings the benefits of meditation. With the help of this movement, you can reduce stress and mental and physical pressure and deal with diseases with more force.

To perform this movement, first lie on the ground on your back and keep your arms by your body. . With the palms facing up, spread the legs a little wider than the width of the hips and place the tips of the toes to the sides. Then relax your body and remove any stiffness or tension in your body. Now take deep breaths and let your body lie flat on the floor and relax. You can maintain this position for 5 minutes or more.

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13. Breathing techniques

BingMag.com 13 of the best yoga exercises to improve cold symptoms

Yoga apart from physical exercises also has breathing exercises known as pranayama. You can do the following breathing exercises to improve your breathing and fight a cold.

1. Intermittent breathing through one nostril

To perform this breathing technique, first sit comfortably, keep the spine straight and raise the head. Now bring your right hand to the nose, hold the right nostril with the thumb and close it. Then breathe slowly through the left nostril and close it with the ring finger. Hold your breath and wait a few seconds. Then release the right hole and exhale slowly.

Be careful to keep the left hole closed so that the breath comes out only through the right hole. Now inhale again through the right hole and close it with the thumb. Pause for a moment and then exhale through the left hole. Repeat this cycle 5 to 10 times.

2. Four-Step Breath

Sit comfortably with closed eyes and slowly focus on your third eye. Now inhale and exhale in four equal parts through the nose. Then exhale in four equal steps and exhale through your nose. Breathe in this way for 3 to 10 minutes.

3. Breath of Fire

Sit comfortably and place your hands on your knees. Then stick your index finger to your thumb; This hand shape is known as Gyan Mudra.

Now keep your eyes closed, raise the eyebrows slightly and focus on the third eye in the middle of the forehead. Breathe in and out quickly through the nose. Because of this high speed, the name of fiery breath is considered for this exercise. Breathe rapidly for 3 to 7 minutes and keep the heart rate high.

4. Diaphragmatic (abdominal) breathing

For this technique, you should breathe in such a way that only your stomach moves and, unlike normal breathing, your chest does not move.

For more concentration, you can lie flat on the floor. Sit down, place one hand on your chest and the other on your stomach. Be careful that only the hand on the stomach should be moved while breathing. Diaphragmatic breathing may be difficult for you at first, but try to do this method for a few minutes so that you can adapt to it better in the future.

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A few tips for treating a cold

In general, you can use the solutions At home, you cannot completely eradicate colds, flu, etc., but you can reduce their symptoms and deal with these diseases better.

Apart from yoga and physical activity, there are other solutions to deal with They are suitable for colds. In the following, we will review them briefly.

  • Gargling with salt water. This will help reduce irritation and clear the throat.
  • Drinking a lot of fluids. Keeping the body hydrated and full of water is a very important point and helps to maintain health and cure the disease.> This will help clear the airways, improve blood circulation and strengthen the immune system and reduce cold symptoms.
  • Get plenty of rest. You should give your body enough time to recover. Heal and reduce stress and pressure so that the immune system can work better and eliminate pathogens.
  • Drink thyme tea. This tea is an excellent disinfectant. and has a great effect on improving colds and clearing respiratory tracts.
  • Consume garlic. Garlic also has antiseptic properties and destroys bacteria and viruses. Research also shows that those who consume garlic regularly have fewer colds.

In general, the right foods can help the body fight diseases and treat their symptoms. Get better faster and also reduce the possibility of getting sick again.

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Final speech

Now that we are in the season of cold and illness, you should try to maintain your health with the help of exercise and diet and get less sick.

Yoga is an excellent and useful activity to maintain health. By doing yoga regularly, you can improve blood circulation, regulate blood pressure, strengthen the body's respiratory system, increase cardiovascular endurance, increase the body's resistance, improve the functioning of the digestive system, and strengthen the body's immune system. Get stronger, improve the quality of your sleep and also increase your life span.

Given these benefits, yoga is one of the best physical activities to maintain health and fight cold symptoms. With the help of the exercises that we reviewed, you can get more peace, increase your energy level, clean the respiratory tracts and deal better with colds and respiratory problems.

This article is only for education and information. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

Sources: Art of Living, Yoga To Go, Yoga Journal

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