Covid & Long Covid

Techniques to help recovery

Chair Yoga Surrey



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t will be eight years before anyone can call themselves a Covid or Long Covid specialist, though there are certainly some things we can do now that through early experiences, can improve Covid and Long Covid symptoms sometimes dramatically.

These varying long-lasting symptoms often have something in common with other autonomic syndromes, and accordingly, there are some experts who have insight as the earliest research papers are published.

Breath, physiology and posture, biochemistry, and clinical hypnotherapy can all have a part to play here to improve the quality of life for nearly everyone who has had the misfortune to get Covid and who may still feel its residue and after effects, weeks and months later.

In a world where there are currently few recommendations, the Founder of The Breathing Institute, Ben Wolff (pictured right) and Senior Founding Member and Covid-patient herself, Nadyne McKie, have experience and information of a practical nature to share.

This 13 hour training allows you time to learn new techniques, capture subtlety, gain theory and information, troubleshoot, and to practice whilst learning more about the impact of Covid and Long Covid and how these practices can be used to improve your skills for personal use, loved ones or patients.

We are not giving medical advice or diagnoses. Nor are we offering miracle cures. Instead we are sharing practical tools and techniques based on Nobel Prize winning science to impact oxygenation, change thinking and feeling and most of all improve quality of life.

The simple practices that will be shared, come only with positive side effects. They include:

  • Changing the way we breathe to address oxygen deficit and impact nitric oxide

  • Re-educating the immune system via balancing of hormones and the vestibular system 

  • Improving breathlessness through calibration, and attention to the body’s very own breathing pacemaker  

  • Down regulating the inflammatory response through simple physiological shifts 

  • Using colour and imagery to address loss of smell and taste and for general aches and pains 

  • Attending to interoception to balance and regulate dysrhythmia 

  • Improving fatigue by addressing and soothing the body budgeting system

Most of all we know through our own personal experience and the experience of many others, that through deployment of these simple practices we can positively change the way we are impacted by Covid and the long-term symptoms of Long Covid.



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There are lots of things that feel long about this pandemic. There are long lockdowns, long queues for the supermarkets, long waits to be vaccinated and long gaps between seeing our friends and family.

But one of the many human tolls of Covid-19 is the condition termed ‘long Covid’.

As yoga teachers and practitioners, this is a condition that we will all have to learn about, perhaps even for ourselves, so here’s what we know so far.




As we all now know, Covid-19 is no ordinary virus – it’s not ‘just the flu’. As well as the sadly deadly outcome for some patients, people that have contracted the virus can go on to suffer a variety of symptoms for the weeks and months following the initial illness.

The numbers of those affected by long Covid are still emerging, but research suggests around one in five people who test positive for Covid-19 have symptoms for five weeks or longer. For around one in ten people, they last twelve weeks or longer.

According to the Covid Symptom Study App, the chances of contracting long Covid are increased if you suffered from all five major symptoms of Covid-19 in the initial phases; these are a cough, fatigue, headache, diarrhoea and loss of sense of smell and taste. The chances are also increased if you are a woman, over 50, or asthmatic.


Long Covid can encompass a whole range of long-term symptoms that range from extreme fatigue, aching joints, palpitations, a persistent cough, headaches, nausea, chest pain, and many more.

However, these can change over time and may also be different for each person. Those who are suffering from the condition are having to feel their way in the dark as medical professionals are still determining how best to treat it. Gerda Bayliss, an Iyengar yoga teacher, has suffered from the condition since she had Covid-19 in March last year. She says, “long Covid presents differently and somebody in month two could feel massively different to someone in month ten.”


The answer to this is yes, with a note to approach each case with caution.

When breathing is an issue, the most important thing is to make sure that breathing is as easy as possible. In the ICU departments in hospitals, medical staff have found that ‘proning’ patients helps them to breathe more easily. This means that teams of doctors and nurses are turning patients onto their fronts to allow the lungs space in the back chest cavity.

With this in mind, any poses that involve lying flat on their backs are likely to be unhelpful. Gerda again: “It was very tricky at the beginning as I really struggled to lie flat on my back at all (even with bolsters) as I had difficulty breathing or my heart rate would increase.”

It’s likely that yoga students won’t be coming back to regular classes until they feel strong enough to breathe without struggling, but it’s helpful to be aware of. Plus, you may well have friends and family that have the condition.


Supported poses that help the back body to open could be helpful. Examples are supported Adho Mukha Virasana (child’s pose) over a bolster and supported Ardha Uttanasana (half forward fold) over a table with blankets.

As sufferers get stronger, they could stick to simple poses, such as; Uttanasana (forward fold), Adho Mukha Svanasana (downward dog), Prasarita Padottanasana (wide-legged forward bend), Baddha Konasana (bound angle pose) and Upavista Konasana (wide-angle seated forward bend).

Certainly, it would be a good idea to stick to a restorative and quiet asana practice, as rushing back to a full rocket yoga (for example) practice too soon may well cause the sufferer to relapse.


It makes sense that breathwork would help to strengthen the lungs. But this comes (again) with a note of caution. Covid-19 can cause scarring of the delicate lung tissue and any forceful breathing may add to this damage.

At the early stages only breath awareness would be advisable, mainly to alleviate any anxiety triggered by the symptoms.

Gerda says, “Pranayama has been hugely helpful with the recovery of my lungs but only once my breathing improved. Up until around month five or six just working on how to support myself to breathe was enough.”


Gerda has a note of caution and optimism: “I would encourage anyone with Long Covid to keep up the yoga but to use plenty of support, and to go slow. Yoga has been so helpful with my recovery, and even when it hadn’t always eased the symptoms it has eased the anxiety that surrounds these symptoms, and it has helped me cope with having a relentless illness that is not yet understood or often recognised medically.”


Chair Yoga is currently held online via Zoom on Wednesdays at 12pm