Being sick is no fun. Whether it’s a cold, the flu, or a longer-term injury1 www.motionhealth.co.nz. (n.d.). Physiotherapy & Sports Physiotherapists | Motion Health. [online] Available at: https://www.motionhealth.co.nz/blog/article/long-term-injuries-what-are-they-and-how-can-we-treat-them. or chronic illness, not feeling 100% yourself can be difficult to manage.
Although you may be inclined to think that practicing yoga when sick is not a good idea, I want to invite you to think again.
I am not saying that you should still go to your Thursday night power yoga class when you are coughing and sneezing. I am only suggesting that you can still practice yoga, sometimes off the mat, even when you are sick, live with a chronic illness, or have a disability.
As someone living – and thriving – with a chronic illness, and as someone who has a daily yoga practice, I have learned that, sometimes, it is when I am not feeling well that yoga can be the most beneficial.
In this article, I want to share with you how you can use yoga practices beyond asana to sustain you when you’re going through a rough patch and help you heal and recover.
Understanding different illnesses and yoga’s impact
As the unique human being that you are, different illnesses and conditions will affect you differently.
First, make sure you speak to your doctor before deciding to practice yoga when sick or after being diagnosed with any pathologies.
If you have been cleared to practice, there are some conditions that yoga is known to be beneficial for:
- Common colds and mild respiratory infections: If you are feeling well enough, Gentle yoga can be beneficial when you have a bit of a cold. Certain postures and pranayama deep breathing exercises2 edition.cnn.com. (2020). This deep breathing exercise helps remove mucus buildup in the lungs | CNN. [online] Available at: https://edition.cnn.com/videos/tv/2020/05/04/coronavirus-covid-19-breathing-exercises-help-lung-function.cnn [Accessed 31 Jan. 2024]. can help open up the chest and sinuses, improve circulation, and boost immunity.
- Digestive issues: Conditions like IBS or general indigestion can benefit from yoga practices that stimulate the digestive system. Check out this article.
- Chronic pain: Regular, gentle yoga practice can help you manage back pain3 P, L. (2021). Yoga for Pain Management. [online] The Art of Living Retreat Center. Available at: https://artoflivingretreatcenter.org/blog/yoga-for-pain-management/ [Accessed 31 Jan. 2024]., and improve flexibility and joint mobility.
- Mental health: Yoga, meditation, and breathwork can be a powerful tool for well-being when you’re learning to manage stress, anxiety, and mild depression.
Reasons to practice yoga when sick
Remember that yoga is not only physical postures, practicing when you’re sick, can have many benefits.
Here are a few reasons to keep up your yoga practice, even when you are not feeling well:
- Illness often brings stress and anxiety. Yoga, especially gentle styles, and through its meditative and breathing practices, activates the body’s relaxation response.
- Gentle yoga poses can enhance circulation, which is vital for your healing. Better blood flow ensures that essential nutrients and oxygen are delivered efficiently to the body’s cells, aiding in the recovery process.
- Certain yoga practices, particularly those that involve mild yoga stretches and relaxation, can boost the immune system.
- Practicing yoga when sick helps maintain a connection with your body. It encourages mindfulness and self-awareness, allowing you to better understand and cater to your body’s needs during illness.
- Yoga can be a powerful tool in managing the emotional rollercoaster that often accompanies sickness and illness. It teaches you to find peace and equanimity, giving you tools to cope more effectively with the challenges of being unwell.
Reasons not to practice yoga when sick
Now that you know why you should practice yoga when sick, we want you to also consider why you shouldn’t.
There are certainly times when practicing yoga while sick may not be advisable, so again, always speak with your doctor before you practice yoga when sick.If you have a high fever or a severe illness, it’s important to rest and allow your body to focus on fighting the infection.
Engaging in any form of physical exercise or workouts, including yoga, can be overly taxing on your already stressed body.
If your illness is contagious, such as the flu or a cold, it’s best to avoid group yoga sessions to prevent spreading the infection to others.
I know it may sound obvious to stay home and rest, but I’ve had students show up to class with a fever to try to “sweat it out”!
Even practicing at home could be challenging if your energy levels are significantly depleted.
Certain illnesses and conditions, like vertigo, high blood pressure, or severe headaches, can be worsened by some yoga poses and practices, especially those that involve inversions (e.g. shoulder stand, bridge pose), or rapid movements.
Always listen to your body and consult healthcare professionals for guidance.
Sometimes, the best yoga practice when you’re sick is to full body rest and focus on recovery, resuming your routine once you’re feeling better.
Best practices of yoga for when you’re sick
Practicing yoga while sick, or while living with a chronic condition, demands an approach that is gentle, mindful, and adaptable to your ever-changing needs.
Certain styles of yoga are more suitable during these times, focusing on healing, relaxation, and inner balance.
Here are some recommended practices:
1# Trauma-informed Yoga
Trauma-informed yoga is a practice sensitive to the needs of people who have experienced trauma and are in search of a safe space for physical, mental, and emotional recovery.
Teachers who train in this type of yoga emphasize creating a safe, comfortable, and supportive environment where folks who have experienced trauma can explore the benefits of these practices.
Trauma-informed spaces will always prioritize self-compassion over competitiveness and physical intensity, so it is great for folks living with chronic illnesses.
When sick, this style can help in managing stress and emotional turmoil. It encourages mindfulness and teaches you skills to learn to feel and listen to your body, which promotes healing.
Read more about trauma-informed practices and how they can be of benefit here.
2# Adaptive Yoga
Adaptive Yoga invites you to make the practice truly yours.
This practice is designed especially for those with reduced mobility and non-normative bodies.
In it, traditional yoga poses are modified, and a wide variety of options is offered to accommodate folks with physical limitations or chronic health issues.
It is also great for anyone looking to personalize their practice.
This approach is particularly beneficial when your illness affects mobility or energy levels.
It ensures that yoga remains accessible and supportive, regardless of physical capabilities.
3# Restorative Yoga
This type of gentle yoga focuses on physical and mental relaxation through passive stretching.
A restorative practice is particularly beneficial when you’re sick or managing a chronic condition, since it invites you to hold the poses for several minutes, allowing for deep relaxation and release.
Restorative Yoga activates the parasympathetic nervous system4 https://www.healthline.com/health/parasympathetic-nervous-system (your body’s rest-and-digest response), helping in reducing stress and promoting healing.
The use of props in Restorative Yoga makes it a highly adaptable and accessible practice, perfect for when you are sick.
Regardless of your physical ability or current health status, props can be adjusted to meet your needs during the practice and help in deepening relaxation and allowing you to stay in poses for longer.
4# Yoga Therapy
Therapeutic yoga, or yoga therapy is a specialized branch of yoga that combines gentle yoga poses, breathwork, and meditation, tailored to address specific health issues.
Specific yoga poses and breathing exercises can help alleviate symptoms of common illnesses, like the gentle opening of the chest for respiratory infections or soothing poses for digestive issues.
Contact a certified yoga therapist5 www.iayt.org. (n.d.). International Association of Yoga Therapists (IAYT). [online] Available at: https://www.iayt.org/. if you’d like to learn more!
5# Meditation
When you’re sick or living with certain conditions, physical movement may not always be available or advisable.
Practicing meditation does not require any physical effort, hence making it an excellent practice for anyone, even when sick.
You can meditate anywhere, anytime, even when you’re spending your day in bed in savasana.
3 Yoga practices for recovery
Now that you have a better understanding of yogic practices that may serve you when you are sick, here are 3 free yoga videos of around 20 minutes that can be of great support when you are sick.
1# Yoga for Sick Recovery with Adrienne
Take this relaxing practice with yoga with Adriene and her dog Benji, designed especially for when you have been sick and want to take a gentle, ground-based practice to support your recovery.
2# Yoga when Sick with Emma
This is a seated yoga and meditation session perfect for when you are low on energy but still want to move a little.
3# Yoga for Healing
When you feel better, or for the days when you have more energy, give this class a try. A 20-minute gentle flow to help you heal and lift your spirits.
Closing
It is possible to practice yoga when sick.
The practices of yoga offer more than just physical benefits; there are a wide range of styles and tools for cultivating balance, resilience, and mindfulness, no matter how you feel.
Always consult with healthcare professionals and qualified yoga teachers who can provide valuable guidance in tailoring your practice to your unique health needs.
If you want to learn more about accessible practices, read this next.
