Yoga Sequences for Recovery & Resilience
30th October 2025
In recent years, challenges such as Covid-19, Long Covid, winter colds, and general immune vulnerability have made many of us more aware of what it means to recover well, build resilience, and care for our bodies.
Part of Iyengar Yoga has a focus on therapeutic practices, offering practical and deeply restorative ways to support recovery from fatigue, sleep problems and low immunity.
Below, we highlight key Iyengar Yoga resources, research findings, and safety tips, all showing how this method can help rebuild strength and stability after illness. We recommend these sequences to be done only under the supervision of a suitably qualified Iyengar yoga teacher after consultation with your medical practitioner.
Covid-19 Recovery: A Suggested Yoga Programme
Developed by the IY(UK) Therapy Committee, this accessible ten-week programme includes a booklet and video series designed to help those recovering from Covid-19 rebuild safely.
There are variations using props or household furniture, focusing on gradual progress and rest. The sequence encourages students to work within their limits — especially if breathlessness, fatigue, or muscle weakness persist.
Iyengar Yoga Sequence for Colds
This sequence for colds and flu is taken from B.K.S. Iyengar’s The Path to Holistic Health. (Dorling Kindersley, ISBN 978-1-4053-2235-5). It includes supported postures to calm the nervous system. The head is positioned below the chest to remove pressure on the sinuses and improve respiration.
Building Immunity: RIMYI Sequence from Pune
Shared by the Ramamani Iyengar Memorial Yoga Institute (RIMYI) in Pune, this sequence was originally given out to students at the Iyengar Institute in Pune when it was closed due to an outbreak of a virulent flu.
Selected by B.K.S. Iyengar, the poses focus on supporting the immune system, Dr Rajvi Mehta explains how yoga aids immunity through improved circulation, stress regulation, and steady energy.
Therapeutic Sequences from Lois Steinberg
Senior Iyengar teacher, Lois Steinberg, has created detailed sequences supporting the respiratory and immune systems. These are valuable for people recovering from respiratory infections or seeking to strengthen their lungs and stamina. These are helpful when breathing is compromised or when one is vulnerable to respiratory illness.
Guruji’s Sequence for Strength & Immunity
This illustrated version of Guruji’s sequence for Strength and Immunity is by Svejar.
Iyengar Yoga for Long Covid: The Research
A 10-week pilot study, run by Iyengar Yoga (UK) in collaboration with York St John University, explored the effects of Iyengar Yoga for Long Covid.
Fifty-five participants received weekly online sessions with two qualified teachers, supervised by a senior therapy teacher.
Students recorded progress using symptom scales and feedback forms. Findings included:
- Reduced fatigue and breathlessness
- Better sleep quality
- Lower anxiety
- Greater confidence in movement
Below are some of the comments that participants shared about their experience of taking part in the study:
“I was expecting my physical symptoms to get better, but I really wasn’t expecting how much better I felt in terms of my mood and my mental state as well, and it certainly helped me there as well.”
“I had real tension in in my chest and my arms. And I think what the sessions did was really kind of just open the chest up.”
When to Practise — and When to Rest
- Always consult your GP or healthcare provider before starting a new practice, especially after hospitalisation or severe illness.
- Practise under the guidance of a qualified Iyengar Yoga teacher
- Respect your energy levels — take rest when needed and avoid overexertion.
- Stop and seek medical advice if you experience chest pain, dizziness, or breathlessness.
Final thoughts
As you can see, Iyengar Yoga offers a range of different sequences for various common vulnerabilities, we often are challenged with in the winter months. Whether you are recovering from Covid, trying to ease cold symptoms, building immunity, or managing Long Covid, a thoughtful, adapted Iyengar practice can help you.
Recovery takes time, but the process itself, learning to move, breathe, and rest with awareness can bring lasting confidence, calm, and strength.
Interested in learning more?
Find qualified Iyengar Yoga teachers and therapy classes near you via our Find a Teacher directory.
