Yoga poses for sneezy days

Winter often comes with cozy evenings, warm sweaters, hot chocolates — and unfortunately, coughing, sneezing, and a constantly running nose. When a cold settles in, it’s a quiet reminder to slow down and take extra care of ourselves.

This is not the time for intense workouts or dynamic, sweaty yoga flows. Pushing through exhaustion can actually delay recovery. Instead, your body benefits most from warmth, plenty of fluids (ideally warm), nourishing soups, and gentle, calming yoga poses that support healing rather than demand energy.

Below are a few soothing poses that can help you move through this exhausting phase with more ease—and why they work.

Balasana - Supported Child’s Pose

Encourages slow, nasal breathing and gently stimulates the lymphatic system. This helps the body clear congestion while calming the nervous system.

Viparita Karani - Legs Up the Wall

A deeply restorative pose that activates the parasympathetic nervous system. It reduces fatigue and heaviness while supporting circulation and lymph flow—perfect when your energy is low.

Paschimottanasana - Seated Forward Fold

Soothes the nervous system and creates gentle compression in the abdomen, supporting immune-related organs and inviting the body into rest and recovery.

Supta Baddha Konasana - Reclined Bound Angle Pose

Opens the chest to make breathing feel easier and more spacious. Especially supportive when you feel depleted and in need of deep rest.

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