Try This Soothing 20-Minute Yoga Flow When You’re Under the Weather

When sniffly, sneezy, and feeling under the weather, moving your body might be the last thing you think about doing. Yet, movement can actually help with starting to feel better. Before we go on, let’s state the obvious: You should listen to your body. If staying under the covers is what you need right now, by all means, do what feels right. But if you’re in that space where you think a little movement might be beneficial, we’ve got just the yoga sequence for you. In the most recent episode of Good Moves,BK Yoga Club founders Alicia Ferguson and Paris Alexandra take you through a slow, steady, and restorative yoga flow for when you’re feeling sick.

Why does movement help when you’re not feeling well? Well, muscle contraction supports the immune system’s ability to move lymph throughout your body. Lymph is the fluid that carries essential immune system elements like white blood cells and cellular waste, Stephen Clark, DPT, physical therapist and clinic director at Confluent Health, previously told Well + Good. However, your lymphatic system doesn’t have the heart to pump lymph, so moving your body more than you usually might encourage more lymph movement. This can, in turn, help your body balance out its fluids, fight your illness, and improve your mood.

But don’t worry, Furgeson keeps your overall energy level in mind. You’ll start by lying on the floor and breathing deeply. She also reminds you to take it slow and steady throughout this practice. This 20-minute flow consists of small movements like raising and lowering your feet as you lay on the floor, stretching your arm, and gentle torso stretching.

You wrap up the session with hero pose, hopefully feeling a bit more energized and collected than you did when you started. Ready for recharge and reset? Bring yourself, your stuffy nose, and your mat—and let Ferguson lead the way.

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