A half-unrolled yoga mat with a warm bohemian block-print pattern in terracotta, sage and cream on a pale wood floor, beside a lit candle and a sprig of dried eucalyptus

Gentle practice

Gentle Yoga for Headaches, Colds & Everyday Tension

Not every practice needs to start with a reading. Some days you just want something small and gentle for exactly how you're feeling right now — here are a few simple things worth trying.

For a headache

Shoulder and neck rolls — inhale and draw your shoulders up towards your ears, exhale and let them drop back and down. Repeat slowly, then add a few gentle neck rolls. Headaches often sit in tight shoulders more than we realise.

A person seated cross-legged with one hand resting on the back of their neck, gently stretching

▶ Watch: Yoga for Neck and Shoulder Relief (Yoga With Adriene)

Cat-Cow — hands and knees, alternate arching and rounding your spine with your breath. Slow, unhurried movement through the whole back of the body.

A person on hands and knees moving through Cat-Cow yoga pose

▶ Watch: Cat-Cow Yoga Pose (Yoga With Adriene)

Savasana — lie flat, arms relaxed, eyes closed. Even five quiet minutes of normal, gentle breathing can ease a headache that's really about needing to switch off.

A person lying flat on their back in Savasana, completely relaxed

▶ Watch: Corpse Pose (Yoga With Adriene)

For a blocked nose or heavy head

Gentle forward fold — feet hip-width apart, soft knees, fold forward and let your head hang. Gravity does some of the work here, easing pressure in the sinuses. Come up slowly.

A person standing in a gentle forward fold, torso hanging over softly bent knees

▶ Watch: Forward Fold Yoga Pose (Yoga With Adriene)

Child's Pose — kneel, sit back on your heels, fold forward with your forehead resting down (a cushion under your forehead or chest if that's more comfortable). Slow, easy breathing through the nose if you can manage it.

A person in Child's Pose, kneeling with their torso folded forward over their thighs and both arms stretched out along the mat

▶ Watch: Extended Child's Pose (Yoga With Adriene)

For tension you're carrying

Cat-Cow, again — genuinely useful for more than one thing. Slow spinal movement releases tension that builds up from sitting still or carrying stress in the body.

▶ Watch: Cat-Cow Yoga Pose (Yoga With Adriene)

Legs-Up-The-Wall — lie on your back, legs resting up a wall, arms relaxed at your sides. A quietly restorative pose that needs nothing more than a wall and a few spare minutes.

▶ Watch: Legs Up The Wall (Yoga With Adriene)

Keep all of this gentle — nothing here should involve strong twists, deep backbends, or inversions like headstands, especially with a headache or while unwell. If a pose doesn't feel right, stop. This is a starting point for feeling a little better, not medical advice, and it's not a substitute for seeing a doctor if something persists or feels serious.