Yoga and exercise for sore throat

Yoga and breathing practices can support recovery from a sore throat by easing congestion, reducing stress and improving breathing habits. They are supportive only and do not treat the infection itself.

Helpful practices when symptoms are mild

• Gentle neck and shoulder stretches to release tension around the throat.
• Bhramari (humming bee breath): the gentle humming vibration can feel soothing for the throat and sinuses.
• Deep, relaxed breathing through the nose when it is clear.
• Restorative poses such as child's pose and legs-up-the-wall to support rest.
• Lion's pose (Simhasana), traditionally used for the throat, may stretch and relax throat muscles.

During fever or severe pain

• Rest is the priority. Skip active practice until fever and body ache settle.
• Avoid strong breathing techniques and inversions while congested or feverish.

Steam and gargling Warm salt-water gargles are safe and helpful for adults and older children who can gargle without swallowing. Steam inhalation is for adults only; never for children (burn risk).

Preventive role Regular yoga, exercise, sleep and stress management support immunity and may reduce how often infections occur.

Ayurvedic view (interpretive) Bhramari and Simhasana are traditionally said to clear Kapha from the throat region. The framework is interpretive, and research support is limited.