This sequence is from Mr BKS Iyengar’s book The Path to Holistic Health in which he provided yoga sequences for various ailments and injuries.
When one has the the cold, the nasal passages often get congested, The poses here include a lot of inversions where the head is lower than the chest. This helps to unblock the sinuses and improves respiration.
If you are unable to do all the asanas, pick a few that can be done from home and improvise with props (such as books, blankets, scarves, cushions and dining chair). A few key ones you can try are Uttanasana, Prasarita Padottanasana, Adho Mukha Svanasana, Supta Baddhakonasana, Viparita Kirani and Savasana.
Try to remember how you felt when you doing the practice in class – the feeling of the body, how the breath flows and allow yourself to rest into the pose, while breathing slowly and gently.
