Yoga For When You Are SICK – Yoga With Adriene
25
September

By Adem Lewis / in , , , , , , , , , , /


Hello everyone, and welcome to Yoga With Adriene.
I am Adriene, and today we have a special, by-request sequence: yoga when you’re feeling
under the weather, when you’re feeling a little sick. This is a short sequence of postures
that will support you when you have a cold, or perhaps your immune system is feeling a
little low. As you may know, or as you may not know and
you will soon learn, it’s so important to nurture the body when you’re feeling ill,
to give yourself permission to stop and slow down, uncrumple the body and nurture it, so
that you can get better all the more faster and find what feels good. So put on something
comfy and grab a blanket or a pillow, and let’s hop on the mats. Alright, so to begin today we’re going to
come to a nice cross-legged position. I’m sitting up on a block here, but you can roll
up a blanket, or you can just sit flat on the earth. We raise the hips a little bit
to just allow the legs to fall down, find more space in the hips, and there’s no right
or wrong here. We can draw the heels in, we can leave them out. Just come to a nice comfortable
seat, where you feel that you can roll up through the spine and perhaps align the head
over the heart, and the heart over the pelvis. So, if you’ve really got the gunk, have a
couple tissues by your side, maybe a glass of water or some hot tea now, or to follow
this video. I’m just going to move nice and slow. The name of the game today is ‘yummy,’
so we’ll begin to loop the shoulders forward, up, and back. Maybe close your eyes. You know
what to do here. So we’re looping the shoulders. You can trust yourself for a moment. Closing
your eyes, looking away from the video, and looping the shoulders forward, up, and back.
And while we do this, we’re just going to check in with the breath, inhaling in through
the nose, and exhaling through the nose or the mouth. So if the nose is a little bit
stopped-up, no worries. Don’t give up, don’t say ‘I can’t, because you can. We’re here
to just kind of check in with the body, and give it a little love. Okay, a couple more
loops of the shoulders here, a couple more deeps breaths. Awesome. Then we’ll turn the palms face-up on the legs,
and find this openness, this lift in the chest and the heart. So it’s not a forced thing,
‘oh, Hatha yoga!’ No, it’s actually quite natural. Just this lift, and my theory as
that we just take a couple moments to be here with the breath. You can close your eyes and
just listen. My theory is that we actually can heal ourself and boost our immunity a
lot faster and more successfully when we just take a moment to be with the breath, to be
in the moment. So that means we’re not fighting being sick, we’re not just going to the dark
side when we’re sick. We’re just kind of listening. And I know I’m veering off a little into hippie-dippy
land here but we’re just listening to the body and not going to the dark side. So if
you’re feeling bad, continuing to say “I”m sick, I feel awful, ugh,” you know, it’s just
not helpful. Instead we can take a more nurturing approach, which is where I’m going here. So, we’re going to nurture the body today
by drawing the palms together at the heart, interlacing the fingertips. And you can open
your eyes here as we press the palms forward, up, and back. Take a deep breath in. We’re
just kind of uncrumpling the body. So if you’ve been sick for a while, or you’re just starting
to feel the immune system go down, chances are the body has started to go into this kind
of protective mode. And that’s human, that’s our parasympathetic nervous system. No biggie,
and we’re going to take a second to counteract that. So we’re here, and we’re just moving a little
back and forth. That’s it. Nothing fancy. The elbows can be bent generously if the shoulders
are tight, or we can press up through the thumbs. We’re breathing in here, again just
coming up and out of that crumply state. And then we’ll come back to center stillness.
Again head over heart, heart over pelvis. We’ll inhale. Lift the chin all the way up,
and on an exhale chin to chest, as we float the fingertips down and away. Great. Chin
to chest here as we interlace the fingertips behind the back. Now loop the shoulders, draw
the knuckles away from the crown of the head, and slowly we’ll begin to lift the chin back
up toward the heavens. Three to five breaths here. So perhaps there’s a little tightness in the
chest. I’m going to turn to the side just so you can see. Perhaps there’s a little tightness
in the chest. We use the inhale to expand through the lungs and we use the exhale to
maybe draw the shoulder blades in together and down. Notice I’m moving a little organically
in the neck, finding what feels good. Now as we tend to our immune systems but truly
always, right? Great. Take one more breath here, and then exhale with control, with grace
release the fingertips. And we’re going to gently come to all fours. So I’m going to move the pillow, blanket,
or block out of the way and come to all fours. Just a little Cat Cow here. So there’s always
more to be discovered here, in my humble opinion. Palms spread wide, wrists underneath the shoulders,
knees directly underneath the hips. Move nice and slow today. It’s a sick day. Let’s give
ourselves some love. Inhale. Heart opens, chest opens. We press away from the earth.
And exhale, curl the tailbone under. Find a little organic movement here as you maybe
rock a little side to side. And then again we inhale, looping forward. And exhale, pressing
away from the earth. We draw the navel up, chin to chest. One more time. Inhale. Long
puppy belly here, and long neck. Exhale, pressing away form the earth, chin to chest. Great. Then we’re going to curl the toes under.
Walk the fingertips back. A little yoga for the feet bonus here. As we draw circles with
the nose, keep breathing. So we’re breathing into the soles of the feet. If this is too
much for you, if you’re like “I am sick, girl! I’d said I didn’t want to work hard today,”
then just come up onto the tops of the feet and work the neck here. So either on tops
of the feet, or we’re sitting back. Reverse your circle if you haven’t already. If you
find any crunchiness you can work in and out of it. And then we’ll come back to center
stillness. Spread the palms, dive forward to all fours. Then this isn’t a fancy yoga
transition here, my friends. Take it nice and slow. You’re just going to take one foot
up, then the other, and come to a nice, bent-legged forward fold. Now this might seem counter-intuitive
if you’re really stopped up, so if you are really stopped up, go gently. You can keep
the elbows on the tops of the thighs there, maybe wrap the fingertips around the elbows
here. And just play with dropping the chin to the chest, and then lifting back up. Chin
to chest. And lifting back up. Another variation to try — you can see my
hair doing weird things here, enjoy — another variation to try, if we feel that it would
be relieving, would be to come all the way down, grabbing the elbows, coming all the
way into Uttanasana, the Forward Fold, and giving it a gentle rock. Breathing deep in
through the nose, and out through the nose, or mouth if the nose is stopped up. Couple
rocks here. So I’m either rocking here, or I’m rocking here. Do two more breaths, wherever
you are. Great, then release the palms back to the
earth, spread the palms wide, and come back to all fours. Cool. We’re going to bring the
two big toes together, widen the knees as wide as the mat, and send it back, extended
Child’s Pose. So, a couple of options here. We can massage the forehead right here, rocking
a little back and forth. If you have a head cold, or you have a lot
of congestion in the head, this can seem really simple but can be quite yummy, to just rock
a little back and forth on the mat. I have been known, no joke, to take a little smear
of eucalyptus or peppermint, put it on the mat here, and just rock back and forth, breathing
in the aromatherapy. So that might be a good option. Hell, there’s like Vick’s on this
thing, so I could even take my fancy Vick’s Kleenex, roll around here. Improvising skills
are one of the best things you can do in yoga. So you have a couple options there. Breathe into the back body, rock a little
back and forth. And then slowly we’ll walk the palms up and grab either a blanket, a
pillow, or a block. I have a pillow here, cause I’m pretty sure more people have a pillow
on their bed. So I’ll set my pillow up here. Breathe into the legs, breathe into the back
body, as I dive in for a nice, yummy, restorative extended child’s pose. Come onto one ear here
and breathe. After a couple breaths, we’ll come on through
and take it to the opposite ear. Nice, long, smooth deep breaths. So I’m still getting
my stretch, my hip stretch, still kind of lengthening through the side body. Breathing
into the back body. But in a norm — in a more — excuse me, I’m getting too relaxed
— in a more nurturing fashion. Then I’ll slowly roll it back up and take that pillow
and put it to the side, because we’re going to use it in just one more second. So, we’re all different. We’re all watching
this video at different states of cold or allergies or just a little bit, you know,
‘immune system down.’ So you can stay in that supported extended Child’s Pose for the next
thing, or we can slowly transition in to a Downward Dog. We’re just going to do one.
So some people are maybe a little more active, they need a Downward Dog or two when they’re
feeling down. Some need to just simply take care, right? So you can stay in that extended
Child’s Pose for this next posture, or we’ll more our sit bones up toward the sky, curl
the toes under, and come into a mobile Downward Dog. So I encourage you to move. The chances are
the body’s a little stiff. We’ve been under the weather, we’ve been maybe in bed or taking
it easy a little bit longer, and as you should. So, work it out. Find places to stretch, find
places to lift and lengthen. Spread the palms wide, and for heaven’s sakes my friends, breathe
deep. Again, we might skip this. We might have too much pressure in the head, or we
might not have the energy that we really require for this posture, so you might be in extended
Child’s Pose. But if you are in Downward Dog, take two more breaths. Awesome. Then we’ll slowly lower to all fours, and
if you’re in extended Child’s Pose here together we’ll rock up, move the pillow to the side,
and slowly come to seated. Great. Beautiful everyone. Take the legs nice and wide. Great.
So, this doesn’t have to be a gymnastic thing. This can be a nice, narrow thing. It doesn’t
have to be a big wide stance, so just test out the waters, find what feels good. And
then we have a couple options here. We can walk the palms forward, so we’re getting a
nice little leg stretch, but still keeping it nice and chill, right? We want to take
care of the body, and just provide the body with some nurturing empowerment, rather than
Power Yoga. So notice I’m rocking a little side to side here, nothing fancy. I have a
little bit of brightness in my feet, but again I’m not pressing, trying to lift my heels.
We’re giving ourselves permission to move nice and slow today, rocking back and forth,
perhaps keeping the sit bones on the ground. And then after I’ve gone a little bit side-to-side,
swaying like a goofball, then I’ll come up onto my fingertips and crawl my fingertips
forward, so it’s going to be a little different for everyone. Maybe I come all the way forward,
maybe I”m like “Woah, Nellie!” here. So, find where it feels best for you today, and breathe
in towards the legs. And if you’re one of those smart people that’s like “What does
breathe in towards the legs mean?” it just means nice deep breaths and an awareness towards
the legs, integrating breath and body. Then the final thing here is that we’ll use
a prop to support, so we can stay there for five or even ten breaths if you want to do
this on your own. So we can take a block to the forehead, which feels great if you have
a lot of congestion here. And again, sometimes swiping a little bit of oil there is lovely.
Or you can take a Vick’s Kleenex. It’s nice. You can do that here. So I have a little bit
of support, relaxing the shoulders down. I can rock a little, massaging. I can stay here
if I’m at peace. If I don’t have a block and I’m like “I want something,” then by all means
my friend you deserve something. We’ll take a pillow or more blankets, anything, couch
pillows. Put them in front and chill here. So I’m getting the stretch — that was an
essential ‘ah’ — I’m getting the stretch that I need. Again, this can be a little more
narrow, and the knees can bend. So find a supported forward fold here, smile. Enjoy
this moment. Often we just chow down our vitamins and take
the medicine we’re told to take, O.D. on the elixirs, and sometimes it’s just nice to be
with your body and your breath, thinking about yoga practice as a medicine for living. Take
one more breath here. This blanket totally smells like the horse — a horse. In a good
way, though. And when you feel satisfied, roll it up my
friends. Move your comfy stuff to the side and bring the soles of the feet together.
Interlace the fingertips around the toes. Maybe you walk the sit bones closer to the
heels, maybe not. And we breathe, as we inhale in, checking in with the neck. And then when
you feel satisfied, you might forward fold here, chin to chest, or you might stay up.
So we have two options in this final posture. To release, press into the outer edges of
the feet, untangle the fingertips, lift your heart, and we’re just going to windshield-wiper
the legs. This is something you can do while you’re watching T.V., while the soup’s on
the stove or the tea kettle is boiling. Just rocking the hips back and forth, knees left
to right. And then maybe crossing the legs and finishing with either a chant, if you
chant, or just deep breath in and out. Just a mindful moment of connectivity. When I’m
sick, I say this affirmation: “My immune system works perfectly.” So after this video is over,
you can pause, sit in this posture for a minute or two, and just repeat to yourself “my immune
system works perfectly.”


66 thoughts on “Yoga For When You Are SICK – Yoga With Adriene

  1. I noticed that on the left-hand side of the window bench, your yoga mats look like two nail polish bottles! This was great! I typed in "bronchitis" in your search bar and landed with this spectacular loving video. Thank you. And thanks for making it OK to slow down…Hope you get this 5 years after video was uploaded.

  2. Adriene, I love your videos so much and they help me in a lot of situations This I why I have a request: Could you do a video on Yoga for when you have asthma (or other problems with breathing)? This would be sooo helpful <3 Thank you so much!

  3. Positive, mental attitude my immune system is working perfectly! Love this as feeling a bit delicate today. Thank you Adriene 🙂 xxx

  4. Omg Adriene, I absolutely love you. I know this video isn’t new but it’s the first time I’ve needed to look up “yoga after illness” lol. And of course my favorite yogi was the only one that made a video covering exactly what I meant when I tentatively looked it up! You’re so compassionate and insightful. Thank you ❤️

  5. Thanks so much Adriene, I did not do my usual yoga this morning because I was too sick – but then I felt stiff throughout the day. Now after doing your video my back and neck do much better. This is a very nice sequence to turn to when you have a cold like me.

  6. I've been in bed with mono and this un-crumpling while staying restful was exactly what I needed. Thank you for the resources you provide that help me care for myself <3

  7. Thank you Adriene. Am sick with a nasty cold and cough but haven't missed a day of yoga in almost a year and a half. This was just what I needed to touch base and remind myself that it's ok to be gentle and take the time to heal and that yoga is part of that process.

  8. I was a preemie, so I have a relatively weak immune system. I was a sickly child and now I’m a sickly adult as well. I couldn’t help but chuckle there a little at the end

  9. My legs are so tight (not cus I’m sick) that I can’t even lay them flat to the floor without my hamstrings hurting

  10. Who would have thought a bee sting could slam my immune system so hard?!? But here we are, remembering that the immune system jumping into action often feels a bit lousy. Stoopid bee–I was saving you from drowning and you kamakazied on my finger. At least I can always count on Adriene to help me remember, my immune system is working!

  11. I have chronic fatigue syndrome and had definitely falling into "the dark side" – feeling discouraged and a wee bit sorry for myself. This video is exactly what I needed today! Thanks Adriene!

  12. YWA diehard fan here, coming at ya from 2019! All of Adriene’s videos stay relevant and I love growing up with this community! Love and peace ❤️

  13. I couldn't finish the whole session bcs my kidneys are killing me 😑 but i needed movement and this was very helpful 🙏 thank you

  14. This video was perfect! Been feeling unwell for a few days and missed yoga for one day, which was disastrous for me. So I came across this video when I was still feeling unwell and a little panic stricken thinking about all the things I needed to do. I knew Adrienne would have something for me and again she didn’t disappoint. This video was just what I needed a little TLC for me!

  15. Thank you so much, Adriene for doing this very healing video. I am feeling under the weather, but I needed a video like this. Your voice is so soothing. May 20, 2019

  16. P.S. Could you please, Adriene make a video for neck bones with a spur. When I did this video, my neck hurts much less. Thank you!!!

  17. Day 9. Went off the Embrace calender to do yoga for when you are sick because my flu got really bad today. I'm so proud I got on down to the ground and actually did this considering I barely could walk to the bathroom. AND I chose to do the downward facing dog. Who am I?! 😂❤

  18. I have done this video a few times now but I’m having a bad week with my chronic illness and pain I am so thankful that you have a huge variety of videos that I can do while feeling not my best!

  19. Thank you, thank you very much!✨🌷 Feeling better after this yoga session and your words🙌❤️❤️❤️ Namaste!🙏✨

  20. Inversions always help my stuffy nose. That down dog was welcomed.
    I get sick very often. I've had a lot of tests and stuff done at the doctors, but they can't find anything wrong that could be causing my immune system to suck. I'm not super stressed or anything either to be causing it so it's really discerning when I think of the past 2 years and I recall feeling sick far more often than I was feeling well. I always come back to this video all the time.

  21. I have a bad headcold right now and doing this made me feel like my body is still alive (?) if that makes sense. Still able to bend and flex, rest and feel the muscles working softly. thank you for this adriene, thank you for being soft and gentle on a day when my head is stuffy and sore ♡

  22. I have been sick for the last couple of days and haven't been able to do any yoga. I sooo needed this video. Thank you, Adrienne!

  23. So many Adriene-style gems in this older video. Glad I tried it – sinuses feeling better and I got some laughs!

  24. I have the worst sinus infection mixed with allergies. This yoga journey really helped me to remember this is a time to listen and take more care for my body. Thank you Adriene!

  25. I had common cold today. I tried yoga poses. It was awesome!. Since my belly is little bulged, I couldn't bend forward. Will try to reduce that bulge too. Thank you for helping people with yoga😀Cheers🥂

  26. I am usually at the gym at this moment, pushing myself and setting new goals. However, I have come down with a fever and I truly hate when my body feels too weak. I knew I had to do some form of movement in order to relax my mind and body So, here Iam with teary eyes and a sore throat, ready for some much needed gentle yoga. ❤

  27. I absolutely love that video… I have done it a couple of times now, when the need or feeling of sickness arose. Today it was a little different for me than at other times, because today was 2nd day of having a stomach bug. During the first day I was unable to do any kind of yoga and today I simply had to. Since this video is more directed towards having a cold, flu or something like that. I was wondering if you could do a gentle yoga (with little pressure being put on the stomach) for when you are recovering from food poisoning, have Noro Virus or something like that…

  28. this was the first YWA video i ever watched probably 3 or 4 years ago and now even though I enjoy many more of your videos I always find myself coming back to this one when Ive got a little bug. I've got a nasty little summer bug paired with that time of the month and this video couldn't be more of what i needed. As always, thanks for being a light on a gloomy (sniffling) day. lots of love in, lots of love out

  29. I was feeling so sick, nauseous and under the weather. This practice made me feel so good! Thank you Adrienne! Love you. ❤

  30. Adriene it will be amazing if we have some videos about chakra's & poses. Tnx for the sickness time yoga💗 hope u will make others video for sick time as well

  31. Came back to this one after a wisdom tooth removal surgery (and having had biiig issues with my immune system recently: constant allergic reaction attacks from foods that were safe before). This was perfect. Namaste.

  32. Thank you Adrienne for this routine. I am feeling so low for more than a month cold cough and fatigue. I can’t really focus on anything. I am blessed to have found you and always there is something good for me. I’ll share this piece of gem on fwfg Kula family to help others. Naamaste

  33. This was exactly what I needed! Thank you so much! I've been so sick (temp of 103 all day yesterday
    ). I must have released something because I had a really good cry 🙂 I think I was overwhelmed with yesterdays quick care visit and Iv fluids. Feeling a bit better today

  34. Loved this! I was despairing at what to do while sick and this was perfect. Great pace, instructions, lighthearted and wonderful. My first video of Yoga with a Adriene. Recommended by a client, I am hooked. Thank you so much!

  35. I've been down with a cold for a week now (i went to the dark side for a while) and today, when I woke up, I just had an urge to show up on my mat. Tried searching if our generous teacher has a sequence for when you're sick – AND HERE IT IS! Thank you, Adrienne! My immune system is working perfectly.

  36. My health has been a mess recently, I have some autoimmune issues and now have a new development of some sort of inflammatory arthritis, and the high dose of prednisone they put me on not only isn't doing much but also seems to have led to me catching a bad cold! I was feeling pretty miserable today with joint and muscle aches and lots of congestion but I'm feeling so much more refreshed after this video

  37. I have been going through a low time. My dad was diagnosed with dementia, my grandfather passed, and my godfather passed. Then, probably due to lack of listening to my body, I ended up in the hospital with a kidney infection that was seeping into my blood stream. I have missed my yoga practice like crazy and have been slowly working my way back up to daily yoga workouts. This was a really good stepping stone. Thank you so much for all you do. Your videos have helped me tremendously through this tough season! <3

  38. This is so yummy! It was lovely to get out of those negative “I’m sick” thoughts for 20mins and that child’s pose with the pillow really helped relieve pressure in my ears. What a gem of a video. Thanks so much Adriene 💕

  39. Adrienne! I love your yoga videos!!! I've been suffering from daily headaches and find myself not able to do a lot of yoga poses. This one was pretty good! Do you have a yoga video for headaches? Maybe something restorative?!?

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