Natural Body balance through yoga: Viparita Karani, Ashwini Mudra & Ardha Shalabhasana Yoga is not just about flexibility or strength. It is a holistic science that nurtures our internal systems, including digestion, elimination, hormones, and energy balance. In this article, we will explore three deeply beneficial yet simple yoga techniques: Viparita Karani (Legs-up-the-wall pose) Ashwini Mudra in Vajrasana Ardha Shalabhasana (Half Locust Pose) Each practice activates important energy systems in your body ( like Apana Vayu) and supports healing, detoxification, and strength from within. These are suitable for most people and can be included in daily routines. 1. Viparita Karani - The Gentle Inversion for inner healing name meaning: Viparita = Reverse Karani = action So, it means "the act of reversing." This refers to reversing the natural flow of gravity-raising the legs up to allow reverse circulation How to Practice: Lie flat on your back near a wall. Slowly extend y...
Yoga for Cough Relief: Natural poses to ease throat and chest congestion
Introduction: Can yoga help with a cough?
Cough is a natural body reflex to clear the airways of mucus, dust, or irritants. It can be dry or productive (with mucus). Common causes include cold, allergies, pollution, asthma, or weak lungs.
While medicines provide quick relief, yoga works on strengthening your lungs, clearing blockages, and calming your nervous system. Practising specific yoga postures and breathing exercises can help ease inflammation, clear mucus buildup, and enhance respiratory function naturally
This blog introduces safe and effective yoga poses that can naturally help relieve both dry and mucus-based coughs.
Benefits of yoga for cough Relief
- Open up the chest and lungs
- Improves breathing capacity
- Clears blocked nasal passages and throat
- Reduces inflammation
- Calms dry throat irritation
- Strengthens immunity
- Supports the detoxification of the lungs
Top 7 yoga poses to relieve a cough naturally
1. Bhujanagasana ( Cobra pose)
Benefits:
- Open the chest and lungs
- Melts chest congestion
- Improves oxygen intake
How to do:
1. Lie on your stomach
2. Place the plans flat near your chest
3. Inhale and slowly lift your upper body
4. Keep elbows slightly bent
5. Hold for 15-30 seconds
6. Exhale and return down
Practice in the morning on an empty stomach so times.
2. Matsyasana (Fish Pose)
Benefits:
- Expands the chest and lungs
- Relieves nasal congestion
- Useful in cold-related cough
How to do:
- Lie on your back
- Place Hans under the hips
- Inhale and lift your chest
- arch your upper back
- The crown of the head touches the floor
- Hold for 30 seconds
Practice: Once daily with calm breathing
3. Setu Bandhasana (Bridge Pose)
Benefits:
- Stimulates lungs
- Opens chest and throat
- Relieve congestion and sinus pressure
How to do:
- Lie on your back, bend your knees
- Keep feet flat and hip-width apart
- Place your hands beside your body
- Inhale and lift your hips and chest
- Hold for 20-40 seconds
- Exhale and come down gently
Practices: Twice daily if possible
4. Adho Mukha Svanasana (Downward-Facing Dog pose)
Benefits:
- Downward-Facing enhances blood flow to the brain and upper body
- This pose stimulates circulation in the head and chest regions,
- clears the nasal and throat blockages
- Helps remove mucus
How to do:
- Come to your hands and knees
- Push your hips up and back, forming an inverted “V” shape with your body
- Keep legs straight, heels slightly off the floor
- Relax your neck
- Take deep breaths
Practice: 2-3 rounds of 30 seconds each
5. Ardha Matsyendrasana (Half spinal twist)
Benefits:
- Opens the lungs and rib cage
- Enhances respiratory function
- Supports digestion, which indirectly helps immunity
How to do:
- Sit with legs extended
- Bend your right knee and place the right foot flat on the floor outside the left knee.
- Twist your body toward the right
- Place your right hand behind and your left elbow on the right knee
- Hold for 30-60 seconds and switch sides
Practice: One daily on both sides
6. Balasana ( Child's pose)
Benefits:
- Calms the nervous system
- Gently improves lung function
- Reduces cough from anxiety or tension
How to do:
- Sit on your heels
- Lower your forehead to the floor
- Stretch arms forward
- Take slow, deep breaths
Practice: 1-2 minutes, multiple times a day
7. Anulom vilom Pranayama(Alternate Nostril Breathing)
Benefits:
- Clears sinus and nasal blocks
- Improves oxygen flow
- Reduces stress-related dry cough
How to do:
- Sit in a calm position
- Close your right nostril with your thumb
- Inhale through the left nostril
- Close left nostrila nd exhale through the right
- Repeat this cycle for 5-10 minutes
Practice: Every morning or evening
Bonus: Bhramari Pranayama (Bee Breath)
Benefits:
- Creates gentle vibrations in throat
- Heals throat inflammation
- Best for dry, irritating cough
How to do:
- Sit straight
- Close ears using thumbs
- Place index fingers over eyebrows
- Inhale deeply
- While exhaling, make a humming "mmm" sound
- Feel the vibration in your throat and head
Practice: 5-7 rounds daily
❌ what to Aviod when practicing yoga for cough
- Don't do intense poses if you have fever
- Avoid yoga right after meals
- Don't overexert - slow breathing is key
- Avoid lying down immediately after preacitce
Extra Natural Tips with Yoga
- Gargle with salt water daily
- Drink warm water throughout the day
- Use a humidifier if your room is dry
- Inhale stam before edtime
- Avoid cold drinks and fried food
- Use turmeric milk at night
Conclusion
yoga is a gentl yet powerful tool for healing cough, chest tightness and mucus buildup. With regular practice of the poses and breathing exercises mentioned, you can clear your airways, strengthen your lungs, and restore your natural breath rhythm.
These practices are 100% natural, safe for all ages, and promote full-body wellness beyond just cough relief.
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