A friend/student recently was sick with a mild case of Covid. She decided to take an online class before she was fully recovered. This was a week where we were doing twists. We started with the Lying Down Hand to Big Toe Pose Cycle in preparation for Triangle, Revolved Triangle, Half Moon and Revolved Half Moon. When we got to the standing poses, I recommended that she continue doing the lying down versions of the poses, but to hold them for longer while supporting her leg with a bolster.
Like most of us, she thought she could do the poses and maybe they would help her recover faster. But when you are sick your body is using all of its resources to fight the virus (in this case). If you start exerting yourself, you are taking energy away from the healing process. Sure enough, it caused a headache and dizziness and she had to stop.
I think our pets are smarter than us humans in this case. When our pets get sick they don’t go running around taking supplements and doing yoga to cure themselves. They simply stop eating and they sleep a lot until they feel better. (Yes, sometimes you do need to take them to the vet.) The body knows how to heal itself. Doing extra things when you are sick may hinder the body’s immune response by diverting energy away from the healing process.
I designed this sequence with my friend in mind, but it would work for anyone who is feeling poorly and is not so sick that they are stuck in bed. Most of the poses are done lying down. There is one gentle seated twist. Prone and supine poses can be energizing. Poses where you exert yourself sap your energy if your body is fighting something.
Just a word of caution here. There is a sequence that I have often taught throughout this pandemic called “The Immune System Sequence”. This sequence is a very vigorous restorative practice designed for healthy people to strengthen their immune system. It is not a sequence to practice when you are sick!
You can practice along with me; I made a video for this sequence. Once you know it, you may want to do it on your own. Just use a timer for the poses. You can hold the supine poses for anywhere from 5 to 20 minutes. You do want to hold them long enough so they have a calming effect on your nervous system and organs. All of the poses should be supported so that the body is completely comfortable, especially the forward bends. Supported Forward bends are usually held for 2 or 3 minutes each side.
A Restorative Sequence for recovery from Illness
1. Supta Baddha Konasana over a vertical bolster – 5 minutes
2. Janu Sirsasana head supported on a chair seat – 2 minutes each side
3. Adho Mukha Virasana over a boslter – 2 minutes, turn head after 1 minute
4. Bharadvajasana I – 1 minute each side
5. Viparita Karani hips on a bolster if back will tolerate it – 5 minutes
6. Savasana head and knees supported – 5 minutes.