Yoga Poses for Cold and Cough relief

The beauty of yoga lies in its simplicity and its effectiveness. Undoubtedly, it takes time, but its effect is long lasting. It is the natural way to good health, and if you try it once, you will also understand it. Here, we see some simple yoga asanas for cold and cough relief.

Learn Yoga for Cold and Cough

Yoga Poses for Cold and Cough relief


Benefits of Hastapadasana pose: Increase height, reduce belly fat, cure stomach complaints, stimulate nervous system, increase blood circulation to the brain, stimulate the nervous system, relieves cough and cold.


  • Begin from a standing position, keep the spine erect.
  • Keep both the legs touching each other.
  • Raise your hands above the head as you inhale, keep the hands straight.
  • Breathe out and bend forward from the waist. Try to touch your feet with your hands.
  • Do not bend your knees. Bring your head in contact with your knees.
  • Stay in this position for a count of ten.
  • Inhale as you come back to standing position.
  • Repeat 5-6 times.

Avoid if you have spine problems, high blood pressure, cardiac problems, or ulcer.


Benefits of Parvatasana pose: This pose massages the heart and lungs. It relieves back pain, lumbar pain, digestive problems, and strengthens the thighs and legs. It relieves cold and cough by stimulating the respiratory function and stretches the spine and ribs.


  • Sit in Padmasana. Padmasana is done by crossing the legs in a seated position and placing the upturned feet on top of the opposite leg.
  • Keeping the legs crossed, use the hands to come on all fours. Raise yourself up on your knees and balance yourself.
  • Raise your hands above your head and stretch the body up.
  • Stay in this position for 1-2 minutes. Return to Padmasana pose.
  • Do this 2-3 times.

Avoid if you have knee problems or injuries.


Benefits of Dhanurasana pose: Strengthens the muscles of the back and abdomen, opens the chest, shoulder and neck. It relieves cough and cold by stimulating the respiratory passage, relieves constipation and menstrual discomfort. Adds flexibility to the back. 


  • Start from a prone position on the floor mat.
  • Stretch our hands backward and bend your knees. Hold your ankle in your hand. Pull the legs to the front.
  • Raise your body off the floor and lift your head up as you breathe in.
  • Smile and look straight. Take deep breaths. Do not stretch until it pains.
  • Hold the pose for 10 seconds or more.
  • Relax and come to sleeping position.

Avoid if you have serious injury to the back or leg. Also, avoid if you have blood pressure problems or heart problems.

Yoga for Cold and Cough


Benefits of Matsyasana pose: Strengthens upper back and neck, stretches throat and navel, opens respiratory passage and stretches the intercostal.

  • Sit on the floor with both legs folded as in Padmasana or Sukhasana.
  • Use the hands beside you to lie down back on the floor with your legs folded.
  • Place your palms on either side of your head. Press down on the floor and raise your head so that you look back.
  • Place both your hands on your thighs. Relax your elbow to the floor. If you can, hold the big toe with your fingers.
  • Arch your back and hold the pose for 2-3 minutes.
  • Release the big toe, press your palm on the ground and raise your body back to sitting position.
  • Make the legs straight and lie down in Savasana.

Avoid if you have high or low blood pressure, insomnia or migraine. Also, avoid if you have injuries to the back or leg.

Ujjayi Pranayama 

Benefits of Ujjayi Pranayama: Helps to boost memory power, generates internal heat, makes body strong, regulates cholesterol, clears blocked arteries, arouses Kundalini, relieves coughs, cold, liver problem and helps relieve stress.


  • Begin in seated position such as Sukhasana or Padmasana.
  • Relax body, close your eyes, and open your mouth slightly.
  • Inhale and exhale through the mouth, feel the air passing over your windpipe.
  • Softly say, “aah” as you exhale.
  • Gradually build up the rhythm of the inhalation and exhalation. It will begin to sound like the ocean waves.
  • Now, close your mouth and breath through the nose. You will continue to hear the sounds of the ocean waves.
  • Make sure you release all the air when you breathe out.

Avoid if you have asthma or emphysema.


Benefits of Bhujangasana pose: Opens the chest, strengthens the spine, makes the buttocks firm, destroys disease, and increases body heat.


  • Start from a prone position on the floor.
  • Make the tailbone long and relax your hands and legs. Keep gaze soft.
  • Move your hands to your shoulder level and lift your body by pressing down on the floor.
  • Your elbows are bent as you push yourself up.
  • Raise the head to look up. The back of your neck will be arched.
  • Make your shoulder blades strong. Press your thighs, hips, and feet to the floor.
  • Stay in this pose for 10-15 seconds.
  • Lower yourself to the ground. Go to Shavasana.

Avoid if you have headache or injuries to the back or leg. Also avoid if you have carpal tunnel syndrome, or hernia.

Viparita karani 

Benefits of this pose: Relaxes cramped feet, relieves mild backache, calms the mind, therapeutic benefit for arthritis, respiratory ailments, varicose veins, and urinary disorder.


  • Find an open space near the wall and sit down next to it so that your left side is touching it. You can do without the wall after some time.
  • Exhale and lie on your back and make sure your left leg touches the wall.
  • Raise your legs and turn your body so you are now face to face with the wall. Your legs are resting on the wall in a vertical position.
  • Lift the hips and push a folded blanket under it. You can use your hands to support your hips by resting the body weight on your elbows.
  • Close your eyes and breathe deeply.

Avoid if you are menstruating or have severe eye problems such as glaucoma.

Yoga has no side effects, but you should pay attention to one thing. You might have some unknown medical condition that is aggravated by yoga. If you feel any discomfort or pain, consult your physician or yoga teacher.


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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

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