Should You Do Yoga When You're Sick?

Whether you should do yoga when you are sick depends on your symptoms. A useful rule of thumb is 'above the neck versus below the neck'. With mild, above-the-neck symptoms such as a runny nose or light congestion, slow, restful yoga and gentle breathing may be fine and can even feel soothing. With below-the-neck or whole-body symptoms, it is better to rest.

If you do practise with a mild head cold, keep it very easy. Gentle, supported and restorative poses, slow movement, and simple calming breathing are the aim. Skip anything strenuous, heating or fast-paced, and avoid inversions, which can feel worse when your sinuses are congested.

When you have a fever, body aches, deep fatigue, a chesty cough or a chest infection, rest is the wise choice. Exercise diverts energy your body needs for fighting the illness and can prolong your recovery. Training through a viral infection in particular is best avoided, as in rare cases it can lead to more serious complications, so give your body the space to heal.

The practical takeaway is to listen to your body rather than push through on principle. Rest, keep your fluids up, and let symptoms settle. When you do return, start gently and build back gradually rather than picking up where you left off. If you feel unusually unwell, are breathless, or symptoms drag on, check in with a doctor before resuming.