Yoga for Cold and Cough

The chill of winter gives way to the coolness of spring. The summer heat gives way to the monsoons. It’s wonderful when seasons change. But for some, this change comes with vulnerability to cough and cold.


Immunity boosting yoga postures

With strong immunity, seasonal diseases can be kept at bay. A few yoga postures will strengthen your immune system by stimulating the thymus gland. This gland which is located in the chest region is activated by the chest expansion that happens during the following asanas.

Setu Bandhasana (Bridge pose) - Immunity boosting yoga postures
  • Stretches the chest, neck and spine.
  • Calms the brain. Reduces anxiety, stress and depression.
  • Opens up the lungs.
  • Helps improve digestion.
  • Helps alleviate asthma, high blood pressure, osteoporosis, and sinusitis.
Hastapadasana (Standing forward bend pose) - preventive immunity boosting yoga move for cough & cold
  • Improves flow of blood to the head.
  • Clears the sinuses.
  • Invigorates the nervous system and relieves tension in the body.
Matsyasana (Fish pose) Immunity boosting yoga pose to combat cough & cold
  • Stretches the chest and neck.
  • Provides relief from respiratory disorders by encouraging deep breathing.
  • Tones the parathyroid, pituitary and pineal glands.
Dhanurasana (Bow pose) for immunity power development
  • Opens up the chest, neck and shoulders.
  • Relieves menstrual discomfort and constipation.
  • Helps people with renal (kidney) disorders.
Viparita Karni - Immunity boosting yoga asana
  • Calms the mind and helps in overcoming headache and backache.
Bhujangasana (Cobra pose) - Immunity boosting yoga posture
  • Expands the chest.
  • Improves blood circulation.
  • Reduces fatigue and stress.


Preventive pranayama for cold, cough, and sinus

In addition to yoga postures, pranayama or breathing techniques also help in boosting immunity. Moreover, some of these breathing techniques clear the nasal passage, making you less prone to infection.

Nadi Shodhan (Alternate nostril breathing technique) - Preventive pranayama for cold, cough and sinus
  • Helps open up a blocked nose.
  • Facilitates better flow of oxygen to the lungs.

Practice seven to eight rounds of this breathing technique twice or thrice a day to overcome cold.

Kapal Bhati (Skull shining breathing technique) - Preventive pranayama for cold, cough, and sinus
  • Helps unclog the respiratory tract.
  • Energizes the nervous system.
  • Improves blood circulation and uplifts the mind.

Two to threerounds of this breathing technique twice a day gives you renewed energy to help combat cold.


The breathing technique involves inhalation and exhalation along with the upward and downward movement of the arms. The resultant forceful breathing aids in clearing the nasal passage.


Ujjayi pranayama (Victory breath)

  • Increases lung capacity.
  • Maximum toxins are released with each out exhalation.

This breathing technique is taught during Sudarshan Kriya.

"learn Sudarshan KriyA" Boost your immunity



Jal neti is a nasal cleansing technique which helps in relieving cough, cold, and the effects of sinusitis. This ancient technique uses warm water to clean the accumulated mucus from the nasal passage. Once the passage is clean, it is less prone to infection.


Regular practice of yoga fortifies the immune system and enhances its ability to fight viruses better. The ancient holistic and natural medicine system of Ayurveda is also an effective measure to improve the body's immunity level.

Yoga helps develop the body and mind, bringing a lot of health benefits. Even so, it is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor, and a Certified Yoga teacher.

Find a Sri Sri Yoga program at an Art of Living Center near you.

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Founded in 1981 by Sri Sri Ravi Shankar,The Art of Living is an educational and humanitarian movement engaged in stress-management and service initiatives. Read More