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Try these seven yoga poses for sickness relief.</p></div></div><div><div><figure class="css-yhe8zq"><span class="css-rwmw5v"><span class="css-mjp0j9"><picture class="css-16pk1is"><source srcSet="//i0.wp.com/post.healthline.com/wp-content/uploads/2023/06/man-yoga-downward-dog-pose-stretching-1296x728-header.jpg?w=1575 750w" media="(min-width: 1190px)"/><source srcSet="//i0.wp.com/post.healthline.com/wp-content/uploads/2023/06/man-yoga-downward-dog-pose-stretching-1296x728-header.jpg?w=1575 750w" media="(min-width: 990px)"/><source srcSet="//i0.wp.com/post.healthline.com/wp-content/uploads/2023/06/man-yoga-downward-dog-pose-stretching-1296x728-header.jpg?w=1845 879w" media="(min-width: 768px)"/><img src="//i0.wp.com/post.healthline.com/wp-content/uploads/2023/06/man-yoga-downward-dog-pose-stretching-1296x728-header.jpg?w=1155&h=1528" alt="man doing yoga in a sunny environment to recover from sickness" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-q12qfg" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fyoga-stretches-to-help-you-shake-off-sickness&media=https%3A%2F%2Fpost.healthline.com%2Fwp-content%2Fuploads%2F2023%2F06%2Fman-yoga-downward-dog-pose-stretching-1296x728-header.jpg&description=Yoga%20for%20Cold%20%26%20Flu%3A%207%20Stretches%20to%20Find%20Relief" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://post.healthline.com/wp-content/uploads/2023/06/man-yoga-downward-dog-pose-stretching-1296x728-header.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-1dutyn6">Stígur Már Karlsson /Heimsmyndir/Getty Images</figcaption></figure></div></div><div><p>A sick-day checklist might look something like this: tissues, cough medicine, thermometer.</p></div><div><div data-preamp="serena-chatbot"></div></div><div><p>But what about… a yoga mat? </p></div><div><p>You might not always think of stretching as a way to ease the symptoms of the common cold and flu, but a variety of yoga poses are known for their ability to mitigate everything from sinus congestion to digestive woes.</p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline2__slot" data-adbridg-ad-class="inline2__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><h2><div><a class="chartbeat-section" name="Can-stretching-really-help-when-you-re-sick">Can stretching really help when you’re sick?</a></div></h2><span style="font-size:0;line-height:0"></span><div><p>Yep! In fact, there’s even evidence to back it up.</p></div><div><p>According to <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://pubmed.ncbi.nlm.nih.gov/29429046/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">2018 review</a></hl-trusted-source>, regularly practicing yoga is linked to reduced inflammation, making it a useful complementary intervention for populations at risk of or experiencing inflammatory diseases. </p></div><div><p>A <a href="https://ascopubs.org/doi/abs/10.1200/jco.2013.31.15_suppl.6624" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">2013 study</a> of 120 people undergoing chemotherapy for the first time showed reductions in nausea and vomiting as well as self-reported anxiety and depression after practicing yoga. The researchers noted this was due to yoga’s effect of normalizing the movement of food through the gastrointestinal tract and increasing parasympathetic activity.</p></div><div><p>Whether you start off every morning with yoga or are a never-stretcher, you may benefit from poses that target individual symptoms. </p></div><div><p>Try these seven options for natural relief.</p></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><h2><div><a class="chartbeat-section" name="1-Supported-Child-s-Pose">1. Supported Child’s Pose</a></div></h2><span style="font-size:0;line-height:0"></span><div><p>Even when you’re not sick, you may enjoy the sweet release of Child’s Pose. </p></div><div><p>It turns out this gentle posture is good for more than just relaxation: It could help soothe nausea.</p></div><div><p>According to Caroline Young, a yoga teacher, registered dietitian, and owner of <a href="https://www.thewholeyogird.com/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">Whole Self Nutrition</a>, you can help ease the discomfort of nausea with gentle stretches and a focus on the breath. </p></div><div><p>“Nausea is a stressful experience, so I suggest turning toward a slow, gentle, and restorative practice with an emphasis on full-belly breathing, which will help to soften the stomach muscles and start to alleviate nausea,” said Young.</p></div><div><p>She specifically recommends practicing a restorative Child’s Pose with a pillow or bolster supporting your torso.</p></div><div><h3>How to do it:</h3></div><div><ol><li>Kneel on your mat with a pillow or bolster placed lengthwise in front of you.</li><li>Spread your knees wide, keeping your big toes touching.</li><li>Sit your hips back, resting your buttocks on your heels.</li><li>Lean forward and drape your upper body over the pillow or bolster, allowing your head to rest on it.</li><li>Stretch your arms out toward the top of your mat. </li></ol></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline7__slot" data-adbridg-ad-class="inline7__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><h2><div><a class="chartbeat-section" name="2-Legs-up-the-wall">2. Legs up the wall</a></div></h2><span style="font-size:0;line-height:0"></span><div><p>This simple pose is what’s known as an inversion, meaning it reverses blood flow to the brain. This is intended to improve circulation, reduce swelling in the legs and feet, and calm stress levels.</p></div><div><p>While more intense inversions may actually increase pressure to the head, this gentle version doesn’t require the head to be below the heart. This makes it a good one to try when a cold or flu is accompanied by a headache.</p></div><div><p><strong>How to do it:</strong></p></div><div><ol><li>Sit on the floor facing a wall. Lay down on one side with shoulders and head to the floor.</li><li>Roll onto your back, perpendicular to the wall, lift your legs, and scoot your tailbone forward until it’s very close to or touching the wall.</li><li>Walk your legs up the wall until they’re straight or nearly straight.</li><li>Find a comfortable position for your arms and hands. They can stretch out wide or rest at your sides.</li><li>Remain in the pose for up to 20 minutes.</li></ol></div><div><p><strong>Tip:</strong> Start with 5 to 10 minutes in this pose. If your legs and feet start to feel like they’re falling asleep, bend your knees toward your chest for a few moments to reset blood circulation.</p></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><h2><div><a class="chartbeat-section" name="3-Modified-Camel-Pose">3. Modified Camel Pose</a></div></h2><span style="font-size:0;line-height:0"></span><div><p>There’s no misery quite like the stage of a cold when congestion gets stuck in your chest. Sometimes it feels like nothing will shake loose the phlegm rattling around in your lungs! </p></div><div><p>According to Young, poses that open the chest — like Camel Pose — can help clear away lingering mucus in this area. This modified version is gentler on the lower back.</p></div><div><p><strong>How to do it:</strong></p></div><div><ol><li>Kneel on your mat with your knees hip-width distance apart and feet hip-width distance behind you.</li><li>Lean slightly back and, one hand at a time, carefully place your hands pointing downward on your lower back.</li><li>If it feels comfortable, allow the head to slowly drop backward, opening the throat toward the ceiling. Skip this part if you’ve experienced a neck injury.</li><li>Breathe into your open chest.</li></ol></div><div><p><strong>Tip: </strong>Come out of this pose safely by slowly tucking your chin forward, then bringing hands to your hips and slowly bringing your hips to your feet.</p></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline12__slot" data-adbridg-ad-class="inline12__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><h2><div><a class="chartbeat-section" name="4-Cobra-Pose">4. Cobra Pose</a></div></h2><span style="font-size:0;line-height:0"></span><div><p>Much like Camel Pose, Cobra Pose expands the chest, which allows for deeper, fuller breaths. </p></div><div><p>Not only can deep breathing help relieve chest congestion, but it might also decrease overall feelings of pain. </p></div><div><p>According to a <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8891889/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">2022 review</a></hl-trusted-source>, slow, deep breathing was associated with significantly lower pain scores.</p></div><div><h3>How to do it:</h3></div><div><ol><li>Lie on your belly on your mat with feet pointed behind you about hip-width distance apart.</li><li>Place your hands palms down underneath your shoulders with elbows at your sides.</li><li>Push up off your hands, raising your chest and upper body off the ground. Roll your shoulders down and back, and keep your neck long.</li><li>Gaze forward and breathe deeply.</li></ol></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><h2><div><a class="chartbeat-section" name="5-Downward-Facing-Dog">5. Downward-Facing Dog</a></div></h2><span style="font-size:0;line-height:0"></span><div><p>Downward-Facing Dog does it all! Besides stretching your hamstrings, calves, and Achilles tendons, this classic pose is an inversion that can take pressure off an aching head and even support blood flow to the sinuses.</p></div><div><p>Use downward-facing dog as part of a hatha yoga practice for cold and flu relief.</p></div><div><p>A <hl-trusted-source source="PubMed Central" rationale="Highly respected database from the National Institutes of Health"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6848408/" target="_blank" rel="noopener noreferrer" class="content-link css-1c2ok3c">2019 study</a></hl-trusted-source> found that hatha, the type of yoga that combines physical postures with breathing techniques, can help alleviate symptoms of allergic rhinitis (inflamed nasal passages due to allergies).</p></div><div><p><strong>How to do it:</strong></p></div><div><ol><li>Get on your hands and knees on your mat with fingers pointing forward and knees hip-distance apart.</li><li>Curl your toes under and push into your hands, lifting your hips into the air and lengthening your legs toward straight. Your body should form an inverted V shape.</li><li>Spread your fingers and outwardly rotate the inner elbows toward the front of your mat.</li><li>Let your head hang down and slide your shoulder blades away from your ears.</li></ol></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><h2><div><a class="chartbeat-section" name="6-Rag-Doll-Pose">6. Rag Doll Pose</a></div></h2><span style="font-size:0;line-height:0"></span><div><p>Another headache-reliever, Rag Doll Pose gives your body permission to release by hanging limp.</p></div><div><p>“Headaches might be the result of holding tension in the upper body, so any pose that helps relax your shoulders, neck and upper back — like Rag Doll Pose — may be beneficial,” said Young.</p></div><div><p><strong>How to do it:</strong></p></div><div><ol><li>Stand on your mat with feet hip-width distance apart.</li><li>Raise both arms up to the sky, allowing the hands to meet, palms facing each other, over your head.</li><li>Release the arms and bend at the waist with slightly bent knees. Let your arms dangle down in front of you.</li><li>Continue to fold with arms dangling toward the floor, or grasp each elbow with the opposite hand.</li></ol></div><div><p><strong>Tip:</strong> Swaying from side to side in this pose can be especially soothing.</p></div><div id="hl-incontent-video-ad" data-adbridg-ad-class="hl-incontent" class="css-pp6cpn"></div><div id="div-gpt-ad-out-of-page"></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><h2><div><a class="chartbeat-section" name="7-Shoulder-Stand-or-Plow-Pose">7. Shoulder Stand or Plow Pose</a></div></h2><span style="font-size:0;line-height:0"></span><div><p>If your particular bout of illness involves diarrhea, you may want to try a shoulder stand or the less intense plow pose. </p></div><div><p>Inverting your digestive system can help relieve pressure, as well as slow and calm the digestive process.</p></div><div><p><strong>How to do it:</strong></p></div><div><ol><li>Lay on your back with your legs bent, knees pointing upward, with feet planted on the ground.</li><li>To come into Plow Pose, lift your legs and hips overhead by pressing the palms down at your sides for leverage. The feet may or may not touch the floor above your head.</li><li>If you want to move from plow to shoulder stand, you can straighten the legs and point the heels of the feet toward the sky. With elbows at your sides, place your hands on your hips to support yourself.</li><li>Draw your thighs together, keeping your weight in your upper back and arms, not the neck!</li></ol></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><h2><div><a class="chartbeat-section" name="Bottom-line">Bottom line</a></div></h2><span style="font-size:0;line-height:0"></span><div><p>When you’re trying to shake off sickness, some gentle yoga stretching can help do the trick. </p></div><div><p>No matter what, you’ll likely leave your mat feeling stabilized, strengthened, and refreshed.</p></div><div><hr class="wp-block-separator has-alpha-channel-opacity"/></div><div><div><figure class="css-1n1futn"><span class="css-rwmw5v"><span class="css-x99b33"><lazy-image alt="headshot of sarah garone" src="//i0.wp.com/post.healthline.com/wp-content/uploads/2020/08/Sarah-Garone.png?w=315&h=411" srcSet="//i0.wp.com/post.healthline.com/wp-content/uploads/2020/08/Sarah-Garone.png?w=525 250w" className="css-1jytyml"></lazy-image></span></span></figure></div></div><div><p><em>Sarah Garone is a nutritionist, freelance writer, and food blogger. Find her sharing down-to-earth nutrition info at <a rel="noopener noreferrer" href="http://alovelettertofood.com/" target="_blank" class="content-link css-1c2ok3c">A Love Letter to Food</a> or follow her on <a rel="noopener noreferrer" href="https://twitter.com/LoveLetter2Food?ref_src=twsrc%255Egoogle%257Ctwcamp%255Eserp%257Ctwgr%255Eauthor" target="_blank" class="content-link css-1c2ok3c">Twitter</a>.</em></p></div><div><p></p></div></div></article><span class="css-zya54r"></span></div><div><div class="css-140fa3i"><div class="css-15lc7zf"><h3 id="bylineArticleTools">How we reviewed this article:</h3><div class="css-vrhe66"><button type="button" class="css-5sudr5"><div class="css-rre5oz"><span class="css-1d75hb8"><svg xmlns="http://www.w3.org/2000/svg" width="20" height="20" fill="none" viewBox="0 0 20 20"><path fill="currentColor" fill-rule="evenodd" d="M0 10C0 4.477 4.477 0 10 0s10 4.477 10 10-4.477 10-10 10S0 15.523 0 10Zm18.5 0a8.5 8.5 0 1 0-17 0 8.5 8.5 0 0 0 17 0ZM10 4c-.823 0-1.5.677-1.5 1.518C8.5 6.323 9.177 7 10 7c.841 0 1.5-.677 1.5-1.482A1.5 1.5 0 0 0 10 4Zm0 4.5a1 1 0 0 1 1 1V15a1 1 0 1 1-2 0V9.5a1 1 0 0 1 1-1Z" clip-rule="evenodd"></path></svg></span><span>Sources</span></div></button><button type="button" open="" class="css-5sudr5"><div class="css-rre5oz"><span class="css-1d75hb8"><svg xmlns="http://www.w3.org/2000/svg" width="22" height="20" fill="none" viewBox="0 0 22 20"><path fill="currentColor" d="M3.181 9.732c.43 0 .793-.003 1.157 0 .66.007 1.023.613.696 1.19a221.037 221.037 0 0 1-1.774 3.072c-.329.557-1.038.553-1.366-.007-.6-1.02-1.191-2.043-1.774-3.072-.325-.575.043-1.177.708-1.183h.808c.055-.447.088-.882.165-1.309.557-3.104 2.187-5.489 4.913-7.056 3.679-2.114 8.05-1.75 11.352.913 2.062 1.664 3.29 3.84 3.625 6.473.678 5.323-3.012 10.254-8.308 11.103-3.215.515-6.044-.356-8.476-2.515-.297-.259-.373-.598-.233-.92.14-.323.454-.52.805-.454.187.04.361.13.504.26a8.618 8.618 0 0 0 4.383 2.108c3.72.63 7.513-1.394 9.084-4.846a8.521 8.521 0 0 0-6.047-11.911C8.763.618 4.201 3.71 3.353 8.4c-.078.427-.112.863-.172 1.331Z"></path><path fill="currentColor" d="M10.12 7.212V3.711a.778.778 0 0 1 1.535-.171c.017.104.024.21.02.314v6.25a.412.412 0 0 0 .168.368c1.125.89 2.241 1.791 3.362 2.686.26.208.405.466.342.803-.11.583-.76.829-1.244.459-.485-.37-.952-.756-1.427-1.135-.79-.633-1.578-1.27-2.373-1.898a.933.933 0 0 1-.385-.793c.008-1.125.003-2.252.003-3.382Z"></path></svg></span><span>History</span></div></button></div><div class="css-1ndif92"><div class="css-1ubyuqj"><div id="article-resources" role="region" class="css-1ugaz02"><div class="css-0">Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our <a class="css-1c2ok3c" href="https://www.healthline.com/about/process">editorial policy</a>.</div><ul class="css-1vedeqe"><li class="css-1ti7iub"><cite><span>Chellaa R, et al. (2019). Impact of hatha yoga on the airway resistances in healthy individuals and allergic rhinitis patients.</span><br/><a class="css-1c2ok3c css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6848408/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6848408/</a></cite></li><li class="css-1ti7iub"><cite><span>Falkenberg R, et al. (2018). Yoga and immune system functioning: a systematic review of randomized controlled trials.</span><br/><a class="css-1c2ok3c css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://pubmed.ncbi.nlm.nih.gov/29429046/">https://pubmed.ncbi.nlm.nih.gov/29429046/</a></cite></li><li class="css-1ti7iub"><cite><span>Joseph A, et al. (2022). Effects of slow deep breathing on acute clinical pain in adults: A systematic review and meta-analysis of randomized controlled trials.</span><br/><a class="css-1c2ok3c css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8891889/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8891889/</a></cite></li><li class="css-1ti7iub"><cite><span>Raghavendra R, et al. (2013). Comparison of yoga versus relaxation on chemotherapy-induced nausea and vomiting (CINV) outcomes a mechanism of action study.</span><br/><a class="css-1c2ok3c css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://ascopubs.org/doi/abs/10.1200/jco.2013.31.15_suppl.6624">https://ascopubs.org/doi/abs/10.1200/jco.2013.31.15_suppl.6624</a></cite></li><li class="css-1ti7iub"><cite><span>Young C. (2023). Personal interview.</span><br/></cite></li></ul></div></div></div><div open="" class="css-1ndif92"></div></div><div class="css-k1nhka" data-testid="share-tools"><p>Share this article</p><div class="css-14uyzrw"><div class="button-wrapper print"><a class="css-j5n0jw print button icon icon-hl-print" target="_blank" title="Print this page"></a></div><div class="button-wrapper email"><a class="css-j5n0jw email button icon icon-hl-email" target="_blank" title="Email this page"></a></div><div class="button-wrapper facebook"><a class="css-j5n0jw facebook button icon icon-hl-facebook" href="https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fyoga-stretches-to-help-you-shake-off-sickness%3Futm_medium%3Dsocial%26utm_source%3Dfacebook%26utm_campaign%3Dsocial-sharebar-referred-desktop" rel="noopener noreferrer nofollow" target="_blank" title="Share on Facebook"></a></div><div class="button-wrapper twitter"><a class="css-j5n0jw twitter button icon 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reviewed by <a class="css-1c2ok3c css-ro87dg" href="https://www.healthline.com/reviewers/courtney-sullivan-cyt">Courtney Sullivan, Certified Yoga Instructor</a></span></span> — <span><span><span><span>Written by <a class="css-1c2ok3c css-ro87dg" href="https://www.healthline.com/authors/sarah-garone">Sarah Garone</a></span></span></span></span> <span> on May 30, 2023</span></div></section></div></div></div><div><div class="css-buz3re"><h2 class="css-1g5rsyk css-1p6tx8h">More in <a class="css-57vf27" href="https://www.healthline.com/program/cold-flu-survival-guide">Cold and Flu Season Survival Guide</a></h2><ul data-testid="[object Object]-collection-ul" class="css-1ynwxft"><li class="css-fihivb"><a class="css-j5n0jw css-n98yn4" data-event="Right Rail|Widget We Recommend|/health/a-professional-cleaner-shares-tips-for-how-to-prep-your-home-for-the-holidays" href="https://www.healthline.com/health/a-professional-cleaner-shares-tips-for-how-to-prep-your-home-for-the-holidays" 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tabindex="-1"><div class="css-79elbk"><span class="css-rwmw5v css-1pf0x3y"><span class="css-1767n2d"><lazy-image alt="7 Types of Flu Vaccines" src="https://media.post.rvohealth.io/wp-content/uploads/2020/08/hands_syringe_vaccine_vile-732x549-thumbnail.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/2020/08/hands_syringe_vaccine_vile-732x549-thumbnail.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-sqa1yu" data-event="engagement|bottom page content promo click|/health/flu/types-of-flu-shots;engagement|bottom page content promo click index|1" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|7 Types of Flu Vaccines|rn0" href="https://www.healthline.com/health/flu/types-of-flu-shots?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">7 Types of Flu Vaccines</a><section data-testid="byline" class="css-8he51f"><div class="css-1pz7193"><div class="css-quwpxp"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/2022/01/Alan-Carter-500x500-Bio.png"></lazy-image></div></div><div><span><span>Medically reviewed by <a class="css-1c2ok3c css-ro87dg" href="https://www.healthline.com/medical-team">Alan Carter, Pharm.D.</a></span></span></div></section><p class=""><a class="css-onvglr" data-event="engagement|bottom page content promo click|/health/flu/types-of-flu-shots;engagement|bottom page content promo click index|1" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|7 Types of Flu Vaccines|rn0" href="https://www.healthline.com/health/flu/types-of-flu-shots?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">Here’s a look at the different types of flu shots, as well as information on who is eligible for each type.</a></p><a class="css-v5yzal css-ysgmro" data-event="engagement|bottom page content promo click|/health/flu/types-of-flu-shots;engagement|bottom page content promo click index|1" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|7 Types of Flu Vaccines|rn0" href="https://www.healthline.com/health/flu/types-of-flu-shots?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"><div data-empty="true" class="css-vhteyv"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="DCMR1__slot" data-adbridg-ad-class="DCMR1" data-ad="true" class="css-prb4v6"></div></div></section></div></div></li><li class="css-12weawj"><div class="css-m260rd"><div class="css-1h1rean"><div class="css-1r7frvz"><span class="css-zya54r"></span></div><section class="css-82r5pg css-1ub4i5m"><div data-empty="true" class="css-vhteyv"><div class="css-1hjaa0k"><span 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src="https://media.post.rvohealth.io/wp-content/uploads/2019/12/sick_woman-732x549-thumbnail.jpg" srcSet="https://media.post.rvohealth.io/wp-content/uploads/2019/12/sick_woman-732x549-thumbnail.jpg 200w" className="css-1lyqwde"></lazy-image></span></span><span class="css-1fb1nmp"><span class="css-a10gts"></span></span></div></a></figure><div class="css-u8uhak"><a class="css-sqa1yu" data-event="engagement|bottom page content promo click|/health/cold-flu/early-flu-symptoms;engagement|bottom page content promo click index|2" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Early Flu Symptoms|rn1" href="https://www.healthline.com/health/cold-flu/early-flu-symptoms?utm_source=ReadNext" data-testid="title-link" data-ga4="Read Next button clicks">Early Flu Symptoms</a><section data-testid="byline" class="css-8he51f"><div class="css-1pz7193"><div class="css-quwpxp"><lazy-image alt="" src="https://media.post.rvohealth.io/wp-content/uploads/2022/01/Alana-Biggers-500x500-Bio.png"></lazy-image></div></div><div><span><span>Medically reviewed by <a class="css-1c2ok3c css-ro87dg" href="https://www.healthline.com/medical-team">Alana Biggers, M.D., MPH</a></span></span></div></section><p class=""><a class="css-onvglr" data-event="engagement|bottom page content promo click|/health/cold-flu/early-flu-symptoms;engagement|bottom page content promo click index|2" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Early Flu Symptoms|rn1" href="https://www.healthline.com/health/cold-flu/early-flu-symptoms?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">Detecting early flu symptoms can help prevent spreading the virus and lead to prompt treatment, which may stop it from getting worse. 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Tavella DVM, MPH</a></span></span></div></section><p class=""><a class="css-onvglr" data-event="engagement|bottom page content promo click|/health/flu/lower-your-flu-risk;engagement|bottom page content promo click index|3" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Lower Your Risk of Getting the Flu|rn2" href="https://www.healthline.com/health/flu/lower-your-flu-risk?utm_source=ReadNext" data-testid="text-link" data-ga4="Read Next button clicks" aria-hidden="true" tabindex="-1">Learn how to avoid getting the flu and how to recover quickly if you do get the bug. </a></p><a class="css-v5yzal css-ysgmro" data-event="engagement|bottom page content promo click|/health/flu/lower-your-flu-risk;engagement|bottom page content promo click index|3" data-element-event="INTERNAL LINK|FOOTER|Any Page|Read This Next|LINK|Lower Your Risk of Getting the Flu|rn2" href="https://www.healthline.com/health/flu/lower-your-flu-risk?utm_source=ReadNext" data-ga4="Read Next button clicks">READ MORE<span class="icon-hl-arrow-right selector css-2kgwd5"></span></a></div></div></div><section class="css-82r5pg css-1ub4i5m"><div data-empty="true" class="css-vhteyv"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="DCMR2__slot" data-adbridg-ad-class="DCMR2" data-ad="true" class="css-prb4v6"></div></div></section></div></div></li></ul></div></div></div></div><span class="css-zya54r"></span><span class="css-zya54r"></span></div><div class="css-i9gxme"></div><footer class="css-1dytfcg"><div class="css-1dppxl0"><hl-social-nav></hl-social-nav><div class="css-1b2ri56"><div class="css-uktbta css-ck5ydc"><hl-newsletter-cta buttonText="SIGN UP" source="footer_widget" subscribeEventTracking="Newsletter Acquisition|footer_widget|submit" className="css-13njx2h" category="Newsletter Acquisition" formatType="footer" name="footer_widget" productId="footer_widget" variant="footer_widget"></hl-newsletter-cta></div><div class="css-uktbta"><div class="css-1xceiwh"><div class="css-10ohy14"><ul class="css-lb03wr css-3o9pqj"><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/about">About Us</a></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/about/contact-us">Contact Us</a></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/privacy-policy">Privacy Policy</a></li><li class="css-34bq4y"><button id="privacy-settings-one-trust" title="Privacy Settings" class="css-159kw12">Privacy Settings</button></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/advertising-policy">Advertising Policy</a></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/directory/topics">Health Topics</a></li></ul><ul class="css-lb03wr css-upe1zs"><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/sitemap">Sitemap</a></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/medical-team">Medical Affairs</a></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/about/content-integrity">Content Integrity</a></li><li class="css-34bq4y"><a class="css-1qz7cpo" href="https://www.healthline.com/newsletter-signup">Newsletters</a></li><li class="css-34bq4y css-jwb353"><div class="css-16bllps css-1xdhyk6">© 2024 Healthline Media LLC. 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We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the brands on this page, we considered all the CBD brands that passed our vetting process. Then, we personally tested some of them to narrow down our list even further. \u003ca href=\"https://www.healthline.com/health/how-we-test-cbd\"\u003eRead more about how we test CBD products.\u003c/a\u003e\u003c/p\u003e"},"cbd-gummies":{"metrics":[{"description":"CBD gummies evaluated","count":"150+"},{"description":"CBD gummy brands evaluated","count":"50+"},{"description":"CBD gummies personally tested","count":"20"}],"explanationTitle":"How we vet CBD gummies","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the CBD gummies that passed our vetting process. Then, we personally tested some of them to narrow down our list even further. \u003ca href=\"https://www.healthline.com/health/how-we-test-cbd\"\u003eRead more about how we test CBD products.\u003c/a\u003e\u003c/p\u003e"},"cbd-oils":{"metrics":[{"description":"CBD oils \u0026 tinctures evaluated","count":"460+"},{"description":"CBD oil \u0026 tincture brands evaluated","count":"85+"},{"description":"CBD oils \u0026 tinctures personally tested","count":"25"}],"explanationTitle":"How we evaluate CBD oils and tinctures","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the CBD oils that passed our vetting process. Then, we personally tested some of them to narrow down our list even further. \u003ca href=\"https://www.healthline.com/health/how-we-test-cbd\"\u003eRead more about how we test CBD products.\u003c/a\u003e\u003c/p\u003e"},"cbd-lotions-creams":{"metrics":[{"description":"CBD lotions, creams, \u0026 balms evaluated","count":"150+"},{"description":"brands of CBD lotions, creams, \u0026 balms evaluated","count":"75+"},{"description":"CBD lotions, creams, \u0026 balms personally tested","count":"20+"}],"explanationTitle":"How we evaluate CBD lotions, creams, and balms","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the CBD lotions, creams, and balms that passed our vetting process. Then, we personally tested some of them to narrow down our list even further. \u003ca href=\"https://www.healthline.com/health/how-we-test-cbd\"\u003eRead more about how we test CBD products.\u003c/a\u003e\u003c/p\u003e"},"cbd-capsules":{"metrics":[{"description":"CBD products evaluated","count":"950+"},{"description":"CBD capsules evaluated","count":"75+"},{"description":"CBD capsule brands evaluated","count":"30+"}],"explanationTitle":"How we evaluate CBD capsules","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the CBD capsules that passed our vetting process. Then, we personally tested some of them to narrow down our list even further. \u003ca href=\"https://www.healthline.com/health/how-we-test-cbd\"\u003eRead more about how we test CBD products.\u003c/a\u003e\u003c/p\u003e"},"online-therapy":{"metrics":[{"description":"online therapy platforms evaluated","count":"35+"},{"description":"online therapy platforms personally tested","count":"12"}],"explanationTitle":"How we evaluate online therapy platforms","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We evaluate services for consistency with standards of care and best practices, and we look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the online therapy platforms on this page, we considered all the platforms that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.\u003c/p\u003e"},"meal-delivery":{"metrics":[{"description":"meal delivery services evaluated","count":"70+"},{"description":"meal delivery services personally tested","count":"35+"}],"explanationTitle":"How we evaluate meal delivery services","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate menus and ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the meal delivery services on this page, we considered all the services that passed our vetting process. Then, we personally tested some of them to narrow down our list even further. \u003ca href=\"https://www.healthline.com/nutrition/how-we-test-meal-kits\"\u003eRead more about how we test meal delivery services.\u003c/a\u003e\u003c/p\u003e"},"protein-powders":{"metrics":[{"description":"protein powders evaluated by our medical standards team","count":"75"},{"description":"protein powders met our criteria","count":"58"},{"description":"protein powders personally tested by our team","count":"19"}],"explanationTitle":"How we evaluate protein powders","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the protein powders that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.\u003c/p\u003e"},"glp1-telehealth":{"metrics":[{"description":"telehealth companies evaluated","count":"200+"},{"description":"online GLP-1 providers evaluated","count":"13+"}],"explanationTitle":"How we evaluate online GLP-1 services","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We evaluate services for consistency with standards of care and best practices, and we look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the services on this page, we considered all the GLP-1 services that passed our vetting process. Then, we looked at availability, cost, and the additional resources each service provides to narrow down our list even further.\u003c/p\u003e"},"all-vitamins":{"metrics":[{"description":"vitamins, minerals, and supplements evaluated","count":"1320+"},{"description":"vitamins, minerals, and supplements personally tested","count":"95+"},{"description":"vitamin, mineral, and supplement brands personally tested","count":"40+"}],"explanationTitle":"How we evaluate vitamins, minerals, and supplements","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the brands on this page, we considered all the vitamin brands that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.\u003c/p\u003e"},"multivitamins":{"metrics":[{"description":"multivitamins evaluated","count":"100+"},{"description":"multivitamin brands evaluated","count":"55+"},{"description":"multivitamins personally tested","count":"20+"}],"explanationTitle":"How we evaluate multivitamins","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the multivitamins that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.\u003c/p\u003e"},"prenatals":{"metrics":[{"description":"vitamins, minerals, and supplements evaluated","count":"1320+"},{"description":"prenatal vitamins evaluated","count":"35+"},{"description":"prenatal vitamin brands evaluated","count":"30+"}],"explanationTitle":"How we evaluate prenatals","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the prenatal vitamins that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.\u003c/p\u003e"},"probiotics":{"metrics":[{"description":"vitamins, minerals, and supplements evaluated","count":"1320+"},{"description":"probiotic supplements evaluated","count":"55"},{"description":"probiotic brands evaluated","count":"35"}],"explanationTitle":"How we evaluate probiotics","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the probiotics that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.\u003c/p\u003e"},"vitamin-d":{"metrics":[{"description":"vitamins, minerals, and supplements evaluated","count":"1320+"},{"description":"vitamin D supplements evaluated","count":"40+"},{"description":"vitamin D brands evaluated","count":"25+"}],"explanationTitle":"How we evaluate vitamin D supplements","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the vitamin D supplements that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.\u003c/p\u003e"},"creatine":{"metrics":[{"description":"creatine supplements evaluated by our medical standards team","count":"35"},{"description":"creatine supplements met our criteria","count":"28"},{"description":"creatine supplements personally tested by our team","count":"9"}],"explanationTitle":"How we evaluate creatine supplements","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the creatine supplements that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.\u003c/p\u003e"},"mattresses":{"metrics":[{"description":"mattresses evaluated","count":"250+"},{"description":"mattress brands evaluated","count":"80+"}],"explanationTitle":"How we evaluate mattresses","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate materials, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the mattresses that passed our vetting process. Then, we \u003ca href=\"https://www.healthline.com/health/sleep/healthline-scores-how-we-rate-mattresses\"\u003escored each mattress\u003c/a\u003e to narrow down our list even further.\u003c/p\u003e"},"pillows":{"metrics":[{"description":"pillows evaluated","count":"210"},{"description":"pillow brands evaluated","count":"140+"}],"explanationTitle":"How we evaluate pillows","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate materials, and look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the products on this page, we considered all the pillows that passed our vetting process.\u003c/p\u003e"},"ed-telehealth":{"metrics":[{"description":"telehealth companies evaluated","count":"200+"},{"description":"online ED treatment providers evaluated","count":"20+"}],"explanationTitle":"How we evaluate online ED services","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We evaluate services for consistency with standards of care and best practices, and we look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the services on this page, we considered all the ED treatment services that passed our vetting process. Then, we \u003ca href=\"https://www.healthline.com/health/healthline-scores-how-we-evaluate-mens-telehealth-platforms\"\u003escored each service\u003c/a\u003e to narrow down our list even further.\u003c/p\u003e"},"birth-control-telehealth":{"metrics":[{"description":"telehealth companies evaluated","count":"200+"},{"description":"online birth control providers evaluated","count":"14"}],"explanationTitle":"How we evaluate online birth control services","explanationDescription":"\u003cp\u003eOur \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eMedical Standards and Insights team\u003c/a\u003e has carefully researched and vetted over 11,000 products and services. We evaluate services for consistency with standards of care and best practices, and we look into each brand’s reputation before sharing products and services on Healthline.\u003c/p\u003e\u003cp\u003eTo choose the services on this page, we considered all the birth control services that passed our vetting process. Then, we \u003ca href=\"https://www.healthline.com/health/how-we-review-birth-control\"\u003escored each service\u003c/a\u003e to narrow down our list even further.\u003c/p\u003e"},"hemp":{"metrics":[{"description":"hemp brands evaluated","count":"230+"},{"description":"hemp brands met our criteria","count":"57"},{"description":"hemp brands we've personally tested","count":"30+"}],"explanationTitle":"How we evaluate hemp products","explanationDescription":"\u003cp\u003eOur Medical Standards and Insights team has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline. The brand we feature in this article has passed our strict vetting process and has been thoroughly tested by our reviewers. \u003ca href=\"https://www.healthline.com/about/vet-brands-and-products\"\u003eRead more about how we vet brands and products.\u003c/a\u003e\u003c/p\u003e"}},"isPrependRecipeH2":false,"recipes":[],"hideTabs":true,"tabs":[{"id":"_noHeaderPrefixedContent","title":null,"header":null,"body":[{"tagName":"div","source":"\u003cp class=\"css-w2pt6r\"\u003eSniffly, achy, and stuffy? Try these seven yoga poses for sickness relief.\u003c/p\u003e"},{"tagName":"div","source":"\u003cfigure class=\"css-yhe8zq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-mjp0j9\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"//i0.wp.com/post.healthline.com/wp-content/uploads/2023/06/man-yoga-downward-dog-pose-stretching-1296x728-header.jpg?w=1575 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"//i0.wp.com/post.healthline.com/wp-content/uploads/2023/06/man-yoga-downward-dog-pose-stretching-1296x728-header.jpg?w=1575 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"//i0.wp.com/post.healthline.com/wp-content/uploads/2023/06/man-yoga-downward-dog-pose-stretching-1296x728-header.jpg?w=1845 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"//i0.wp.com/post.healthline.com/wp-content/uploads/2023/06/man-yoga-downward-dog-pose-stretching-1296x728-header.jpg?w=1155\u0026h=1528\" alt=\"man doing yoga in a sunny environment to recover from sickness\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-q12qfg\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth%2Fyoga-stretches-to-help-you-shake-off-sickness\u0026media=https%3A%2F%2Fpost.healthline.com%2Fwp-content%2Fuploads%2F2023%2F06%2Fman-yoga-downward-dog-pose-stretching-1296x728-header.jpg\u0026description=Yoga%20for%20Cold%20%26%20Flu%3A%207%20Stretches%20to%20Find%20Relief\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://post.healthline.com/wp-content/uploads/2023/06/man-yoga-downward-dog-pose-stretching-1296x728-header.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-1dutyn6\"\u003eStígur Már Karlsson /Heimsmyndir/Getty Images\u003c/figcaption\u003e\u003c/figure\u003e"},{"tagName":"p","source":"A sick-day checklist might look something like this: tissues, cough medicine, thermometer."},{"tagName":"div","attributes":{"data-preamp":"serena-chatbot"},"source":""},{"tagName":"p","source":"But what about… a yoga mat? "},{"tagName":"p","source":"You might not always think of stretching as a way to ease the symptoms of the common cold and flu, but a variety of yoga poses are known for their ability to mitigate everything from sinus congestion to digestive woes."}]},{"id":"Can-stretching-really-help-when-you-re-sick","isCollapsable":false,"header":["Can stretching really help when you’re sick?"],"body":[{"tagName":"p","source":"Yep! In fact, there’s even evidence to back it up."},{"tagName":"p","source":"According to \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://pubmed.ncbi.nlm.nih.gov/29429046/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e2018 review\u003c/a\u003e\u003c/hl-trusted-source\u003e, regularly practicing yoga is linked to reduced inflammation, making it a useful complementary intervention for populations at risk of or experiencing inflammatory diseases. "},{"tagName":"p","source":"A \u003ca href=\"https://ascopubs.org/doi/abs/10.1200/jco.2013.31.15_suppl.6624\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e2013 study\u003c/a\u003e of 120 people undergoing chemotherapy for the first time showed reductions in nausea and vomiting as well as self-reported anxiety and depression after practicing yoga. The researchers noted this was due to yoga’s effect of normalizing the movement of food through the gastrointestinal tract and increasing parasympathetic activity."},{"tagName":"p","source":"Whether you start off every morning with yoga or are a never-stretcher, you may benefit from poses that target individual symptoms. "},{"tagName":"p","source":"Try these seven options for natural relief."}]},{"id":"1-Supported-Child-s-Pose","isCollapsable":false,"header":["1. Supported Child’s Pose"],"body":[{"tagName":"p","source":"Even when you’re not sick, you may enjoy the sweet release of Child’s Pose. "},{"tagName":"p","source":"It turns out this gentle posture is good for more than just relaxation: It could help soothe nausea."},{"tagName":"p","source":"According to Caroline Young, a yoga teacher, registered dietitian, and owner of \u003ca href=\"https://www.thewholeyogird.com/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003eWhole Self Nutrition\u003c/a\u003e, you can help ease the discomfort of nausea with gentle stretches and a focus on the breath. "},{"tagName":"p","source":"“Nausea is a stressful experience, so I suggest turning toward a slow, gentle, and restorative practice with an emphasis on full-belly breathing, which will help to soften the stomach muscles and start to alleviate nausea,” said Young."},{"tagName":"p","source":"She specifically recommends practicing a restorative Child’s Pose with a pillow or bolster supporting your torso."},{"tagName":"h3","source":"How to do it:"},{"tagName":"ol","source":"\u003cli\u003eKneel on your mat with a pillow or bolster placed lengthwise in front of you.\u003c/li\u003e\u003cli\u003eSpread your knees wide, keeping your big toes touching.\u003c/li\u003e\u003cli\u003eSit your hips back, resting your buttocks on your heels.\u003c/li\u003e\u003cli\u003eLean forward and drape your upper body over the pillow or bolster, allowing your head to rest on it.\u003c/li\u003e\u003cli\u003eStretch your arms out toward the top of your mat. \u003c/li\u003e"}]},{"id":"2-Legs-up-the-wall","isCollapsable":false,"header":["2. Legs up the wall"],"body":[{"tagName":"p","source":"This simple pose is what’s known as an inversion, meaning it reverses blood flow to the brain. This is intended to improve circulation, reduce swelling in the legs and feet, and calm stress levels."},{"tagName":"p","source":"While more intense inversions may actually increase pressure to the head, this gentle version doesn’t require the head to be below the heart. This makes it a good one to try when a cold or flu is accompanied by a headache."},{"tagName":"p","source":"\u003cstrong\u003eHow to do it:\u003c/strong\u003e"},{"tagName":"ol","source":"\u003cli\u003eSit on the floor facing a wall. Lay down on one side with shoulders and head to the floor.\u003c/li\u003e\u003cli\u003eRoll onto your back, perpendicular to the wall, lift your legs, and scoot your tailbone forward until it’s very close to or touching the wall.\u003c/li\u003e\u003cli\u003eWalk your legs up the wall until they’re straight or nearly straight.\u003c/li\u003e\u003cli\u003eFind a comfortable position for your arms and hands. They can stretch out wide or rest at your sides.\u003c/li\u003e\u003cli\u003eRemain in the pose for up to 20 minutes.\u003c/li\u003e"},{"tagName":"p","source":"\u003cstrong\u003eTip:\u003c/strong\u003e Start with 5 to 10 minutes in this pose. If your legs and feet start to feel like they’re falling asleep, bend your knees toward your chest for a few moments to reset blood circulation."}]},{"id":"3-Modified-Camel-Pose","isCollapsable":false,"header":["3. Modified Camel Pose"],"body":[{"tagName":"p","source":"There’s no misery quite like the stage of a cold when congestion gets stuck in your chest. Sometimes it feels like nothing will shake loose the phlegm rattling around in your lungs! "},{"tagName":"p","source":"According to Young, poses that open the chest — like Camel Pose — can help clear away lingering mucus in this area. This modified version is gentler on the lower back."},{"tagName":"p","source":"\u003cstrong\u003eHow to do it:\u003c/strong\u003e"},{"tagName":"ol","source":"\u003cli\u003eKneel on your mat with your knees hip-width distance apart and feet hip-width distance behind you.\u003c/li\u003e\u003cli\u003eLean slightly back and, one hand at a time, carefully place your hands pointing downward on your lower back.\u003c/li\u003e\u003cli\u003eIf it feels comfortable, allow the head to slowly drop backward, opening the throat toward the ceiling. Skip this part if you’ve experienced a neck injury.\u003c/li\u003e\u003cli\u003eBreathe into your open chest.\u003c/li\u003e"},{"tagName":"p","source":"\u003cstrong\u003eTip: \u003c/strong\u003eCome out of this pose safely by slowly tucking your chin forward, then bringing hands to your hips and slowly bringing your hips to your feet."}]},{"id":"4-Cobra-Pose","isCollapsable":false,"header":["4. Cobra Pose"],"body":[{"tagName":"p","source":"Much like Camel Pose, Cobra Pose expands the chest, which allows for deeper, fuller breaths. "},{"tagName":"p","source":"Not only can deep breathing help relieve chest congestion, but it might also decrease overall feelings of pain. "},{"tagName":"p","source":"According to a \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8891889/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e2022 review\u003c/a\u003e\u003c/hl-trusted-source\u003e, slow, deep breathing was associated with significantly lower pain scores."},{"tagName":"h3","source":"How to do it:"},{"tagName":"ol","source":"\u003cli\u003eLie on your belly on your mat with feet pointed behind you about hip-width distance apart.\u003c/li\u003e\u003cli\u003ePlace your hands palms down underneath your shoulders with elbows at your sides.\u003c/li\u003e\u003cli\u003ePush up off your hands, raising your chest and upper body off the ground. Roll your shoulders down and back, and keep your neck long.\u003c/li\u003e\u003cli\u003eGaze forward and breathe deeply.\u003c/li\u003e"}]},{"id":"5-Downward-Facing-Dog","isCollapsable":false,"header":["5. Downward-Facing Dog"],"body":[{"tagName":"p","source":"Downward-Facing Dog does it all! Besides stretching your hamstrings, calves, and Achilles tendons, this classic pose is an inversion that can take pressure off an aching head and even support blood flow to the sinuses."},{"tagName":"p","source":"Use downward-facing dog as part of a hatha yoga practice for cold and flu relief."},{"tagName":"p","source":"A \u003chl-trusted-source source=\"PubMed Central\" rationale=\"Highly respected database from the National Institutes of Health\"\u003e\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6848408/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-1c2ok3c\"\u003e2019 study\u003c/a\u003e\u003c/hl-trusted-source\u003e found that hatha, the type of yoga that combines physical postures with breathing techniques, can help alleviate symptoms of allergic rhinitis (inflamed nasal passages due to allergies)."},{"tagName":"p","source":"\u003cstrong\u003eHow to do it:\u003c/strong\u003e"},{"tagName":"ol","source":"\u003cli\u003eGet on your hands and knees on your mat with fingers pointing forward and knees hip-distance apart.\u003c/li\u003e\u003cli\u003eCurl your toes under and push into your hands, lifting your hips into the air and lengthening your legs toward straight. Your body should form an inverted V shape.\u003c/li\u003e\u003cli\u003eSpread your fingers and outwardly rotate the inner elbows toward the front of your mat.\u003c/li\u003e\u003cli\u003eLet your head hang down and slide your shoulder blades away from your ears.\u003c/li\u003e"}]},{"id":"6-Rag-Doll-Pose","isCollapsable":false,"header":["6. Rag Doll Pose"],"body":[{"tagName":"p","source":"Another headache-reliever, Rag Doll Pose gives your body permission to release by hanging limp."},{"tagName":"p","source":"“Headaches might be the result of holding tension in the upper body, so any pose that helps relax your shoulders, neck and upper back — like Rag Doll Pose — may be beneficial,” said Young."},{"tagName":"p","source":"\u003cstrong\u003eHow to do it:\u003c/strong\u003e"},{"tagName":"ol","source":"\u003cli\u003eStand on your mat with feet hip-width distance apart.\u003c/li\u003e\u003cli\u003eRaise both arms up to the sky, allowing the hands to meet, palms facing each other, over your head.\u003c/li\u003e\u003cli\u003eRelease the arms and bend at the waist with slightly bent knees. Let your arms dangle down in front of you.\u003c/li\u003e\u003cli\u003eContinue to fold with arms dangling toward the floor, or grasp each elbow with the opposite hand.\u003c/li\u003e"},{"tagName":"p","source":"\u003cstrong\u003eTip:\u003c/strong\u003e Swaying from side to side in this pose can be especially soothing."}]},{"id":"7-Shoulder-Stand-or-Plow-Pose","isCollapsable":false,"header":["7. Shoulder Stand or Plow Pose"],"body":[{"tagName":"p","source":"If your particular bout of illness involves diarrhea, you may want to try a shoulder stand or the less intense plow pose. "},{"tagName":"p","source":"Inverting your digestive system can help relieve pressure, as well as slow and calm the digestive process."},{"tagName":"p","source":"\u003cstrong\u003eHow to do it:\u003c/strong\u003e"},{"tagName":"ol","source":"\u003cli\u003eLay on your back with your legs bent, knees pointing upward, with feet planted on the ground.\u003c/li\u003e\u003cli\u003eTo come into Plow Pose, lift your legs and hips overhead by pressing the palms down at your sides for leverage. The feet may or may not touch the floor above your head.\u003c/li\u003e\u003cli\u003eIf you want to move from plow to shoulder stand, you can straighten the legs and point the heels of the feet toward the sky. With elbows at your sides, place your hands on your hips to support yourself.\u003c/li\u003e\u003cli\u003eDraw your thighs together, keeping your weight in your upper back and arms, not the neck!\u003c/li\u003e"}]},{"id":"Bottom-line","isCollapsable":false,"header":["Bottom line"],"body":[{"tagName":"p","source":"When you’re trying to shake off sickness, some gentle yoga stretching can help do the trick. "},{"tagName":"p","source":"No matter what, you’ll likely leave your mat feeling stabilized, strengthened, and refreshed."},{"tagName":"hr","attributes":{"className":"wp-block-separator has-alpha-channel-opacity"}},{"tagName":"div","source":"\u003cfigure class=\"css-1n1futn\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-x99b33\"\u003e\u003clazy-image alt=\"headshot of sarah garone\" src=\"//i0.wp.com/post.healthline.com/wp-content/uploads/2020/08/Sarah-Garone.png?w=315\u0026h=411\" srcSet=\"//i0.wp.com/post.healthline.com/wp-content/uploads/2020/08/Sarah-Garone.png?w=525 250w\" className=\"css-1jytyml\"\u003e\u003c/lazy-image\u003e\u003c/span\u003e\u003c/span\u003e\u003c/figure\u003e"},{"tagName":"p","source":"\u003cem\u003eSarah Garone is a nutritionist, freelance writer, and food blogger. 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