For headaches and colds a slow gentle yoga practice is best. Focus on floor postures, especially those that are focused on the spine.
Try spinal twists (seated and knee down twist), forward bends (seated forward bend, seated angle, seated head to knee) and inversions (half shoulder stand, plow, standing yoga mudra).
Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.
Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.
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