If you are uncertain whether yoga for allergic rhinitis is effective, you don’t need to be. Performing certain yoga poses can effectively treat nasal congestion and inflammation and offer you immense relief.
Allergic rhinitis is caused when you come in contact with certain allergens in the air. It can cause allergies like a scratchy throat and persistent sneezing that can be very worrying.
In this article, we have brought to you the seven most effective yoga poses that help you keep this inflammatory condition at bay. Let us get started!
In This Article
1. What Is Allergic Rhinitis?
2. Key Takeaways
3. Yoga For Allergic Rhinitis – How Does It Help?
4. Yoga Exercises For Allergic Rhinitis
5. Breathing Techniques For Allergic Rhinitis
6. Infographic: Top 5 Yoga Poses For Relief From Allergic Rhinitis
7. Frequently Asked Questions
What Is Allergic Rhinitis?
Allergic rhinitis is a common problem in urban spaces causing inflammation and sensitivity in your nasal airways.
The problem arises due to contact with allergens such as dust or pollen.
Your body’s immune system produces histaminei to combat the allergen causing itchy eyes and a runny nose as side effects.
Allergic Rhinitis also occurs as a result of environmental pollutants, stress, a bad diet which make your respiratory and nervous systems sensitive leading to allergic rhinitis.
Allergic rhinitis affects children and adults alike. Around 10%-30% adults suffer from it worldwide whereas it affects 40% children.
In 2019, a cross-sectional study was carried out in 21 primary schools to investigate the prevalence and associated risk factors of allergic rhinitis. The study utilized the International Study of Asthma and Allergies in Childhood-based questionnaires and the findings revealed that the prevalence of cumulative allergic rhinitis among the 3,836 children aged 6 to 12 years in Budapest was.
The allergen is a foreign substance which is pollen in the case of allergic rhinitis. Your body’s way of responding to the allergen is called allergy or allergic rhinitis.
Allergic rhinitis is also known as hay fever, and its signs include a runny nose, watery eyes, swelling, sneezing, coughing, sore throat, dark circles, headache, skin blisters, and fatigue.
Within a few minutes of allergen exposure, your body reacts to it affecting your sleep patterns, working ability, and concentration.
There is a seasonal and perennial type of allergic rhinitis. Seasonal allergic rhinitis occurs during spring and fall season mainly due to outdoor allergens such as pollen whereas perennial allergic rhinitis occurs anytime of the year as a result of indoor allergens such as dust and pet hair.
You are more likely to suffer from allergic rhinitis if your family has a history of suffering from the same. Asthmai also increases the risk of allergic rhinitis.
So, it’s best to combat it or at least soothe the effects of the symptoms on your body. Let’s check how yoga helps do so, shall we?
Key Takeaways
- Yoga may help the respiratory system as a whole work better, which may help control allergic rhinitis symptoms.
- Salamba Sarvangasana may help you relax, sleep better, and be less agitated.
- Pavanamuktasana is an effective asana for releasing intestinal gases.
- Trikonasana opens up and strengthens your chest and back.
- Vrikshasana may give a good stretch from head to toe.
Yoga For Allergic Rhinitis – How Does It Help?
Yoga can be an effective way to alleviate symptoms of allergic rhinitis, a condition characterized by sneezing, runny nose, nasal congestion, and itchy eyes triggered by allergens. Here’s how yoga helps and specific practices to consider:
How Yoga Helps With Allergic Rhinitis
- Improves Breathing: Pranayama (breathing exercises) enhances lung capacity, clears nasal passages, and reduces nasal congestion.
- Reduces Stress: Stress can exacerbate allergic symptoms. Yoga reduces stress through relaxation techniques and mindfulness, which can improve your immune response.
- Strengthens the Immune System: Regular yoga practice helps improve overall immunity, making the body less reactive to allergens.
- Improves Sinus Drainage: Certain yoga poses and techniques promote sinus drainage, reducing pressure and congestion.
- Balances the Nervous System: Yoga harmonizes the parasympathetic and sympathetic nervous systems, helping the body respond to allergens more calmly.
- Reduces Inflammation: Yoga has anti-inflammatory benefits, which can alleviate swelling and irritation in nasal passages.
Yoga Practices for Allergic Rhinitis
1. Pranayama (Breathing Exercises)
- Anulom Vilom (Alternate Nostril Breathing): Clears nasal passages and balances energy channels.
- Kapalabhati (Skull Shining Breathing): Detoxifies the respiratory system and enhances lung function.
- Bhramari (Bee Breath): Relieves stress and soothes nasal passages.
2. Yoga Poses (Asanas)
- Halasana (Plow Pose): Promotes sinus drainage and opens nasal passages.
- Bhujangasana (Cobra Pose): Expands the chest and improves respiratory function.
- Setu Bandhasana (Bridge Pose): Relieves nasal congestion by improving blood circulation.
- Adho Mukha Svanasana (Downward-Facing Dog): Opens airways and relieves congestion.
3. Cleansing Techniques
- Jala Neti (Nasal Cleansing): A yogic practice of flushing the nasal passages with saline water, clearing mucus and allergens.
- Sutra Neti (String Cleansing): For advanced practitioners, this technique involves using a soft thread to clear nasal passages.
4. Meditation and Relaxation
- Yoga Nidra (Yogic Sleep): Deep relaxation reduces stress and strengthens the immune system.
- Mindfulness Meditation: Helps manage emotional stress that can trigger allergic symptoms.
Precautions
- Avoid strong breathing techniques during active allergic reactions, as they might irritate the nasal passages.
- Perform practices in a clean, allergen-free environment to prevent triggering symptoms.
- Consult a yoga expert or healthcare provider, especially if you’re new to yoga.
Incorporating these yoga practices into your daily routine can gradually reduce the frequency and severity of allergic rhinitis symptoms, improving your overall quality of life.
Yoga Exercises For Allergic Rhinitis
- Pavanamuktasana
- Trikonasana
- Vrikshasana
- Virabhadrasana I
- Sethu Bandhasana
- Salamba Sarvangasana
- Supta Baddha Konasana
- Halasana
- Pavanamuktasana (Wind- Relieving Pose)
About The Pose- Pavanamuktasana or the Wind-Relieving Pose is an asana that works well to relieve your digestive gases. It is a beginner-level Vinyasa yoga asana. To do the pose, simply lie on your back and bring your knees towards your chest. Clasp your hands around your legs, hold the position for 10-60 seconds, and then release. Make sure you practice it in the morning on an empty stomach.
Benefits For Allergic Rhinitis- Pavanamuktasana massages and stimulates your abdominal organs, which helps improve blood circulation in your body. Increased blood circulation to the abdominal organs improves immune function.
2. Sethu Bandhasana (Bridge Pose)
Setu Bandhasana (Bridge Pose): A restorative yoga pose that involves lifting the hips while lying on the back. It improves sinus drainage, enhances lung capacity, boosts circulation, and calms the nervous system, making it beneficial for relieving nasal congestion and symptoms of allergic rhinitis.
3. Vrikshasana (Tree Pose)
About The Pose-Vrikshasana or the Tree Pose resembles the stance of a tree. It is a simple standing pose. The pose is a Hatha yoga asana and is great for all levels, but those with balance issues should practice near a wall. To perform it, put weight on one leg and bend the knee of the other leg. Grab your ankle with your hand and place the foot on your inner thigh. Join your palms in prayer and raise your arms above your head. Hold it for 30 seconds on each leg. Practice it on an empty stomach with eyes open.
Benefits For Allergic Rhinitis- Vrikshasana helps you find balance in life. It builds confidence and self-esteem. Vrikshasana gives a good stretch to your body from head to toe. It calms your nervous system and keeps you focused.
4. Virabhadrasana I (Warrior I Pose)
Virabhadrasana I (Warrior I Pose): A powerful standing pose that strengthens the legs, stretches the chest and lungs, and improves balance and focus. It enhances breathing capacity and promotes energy flow, making it beneficial for building resilience and reducing stress.
5. Trikonasana (Triangle Pose)
Trikonasana (Triangle Pose): A standing pose that stretches the sides of the body, spine, and chest while improving balance and posture. It promotes better breathing, enhances digestion, and helps relieve stress and tension.
6. Supta Badha Konasana (Reclined Bound Angle Pose)
About The Pose– Supta Badha Konasana or Reclined Bound Angle Pose is a restorative yoga pose. Restorative yoga relaxes your body and mind, soothes your nervous system, and improves your overall well-being. It is recommended to practice this pose with a bolster and blankets to maximize the therapeutic effects. To do the pose, lie on your back and bend your knees. Slowly bring your feet together so that your heels touch each other. Stay in this pose for 5-7 minutes.
Benefits For Allergic Rhinitis-Supta Badha Konasana opens up the chest and inner thighs. The pose also reduces stress improves overall wellness, and soothes your nervous system.
7. Salamba Sarvangasana (Shoulder Stand)
Salamba Sarvangasana (Shoulder Stand): An inverted pose that boosts circulation, improves respiratory function, and calms the nervous system. It enhances immunity, reduces nasal congestion, and promotes overall relaxation and balance.
8. Halasana (Plow Pose)
About The Pose – Halasana involves lying on your back and lifting your legs over your head, resembling a plow shape. It should be performed on an empty stomach in the morning. Simply lie on your back with your arms raised and lift your legs to 90 degrees. Slowly, lift your hips so that your legs move back over your head and towards the floor. Hold the pose for 10 to 60 seconds and gradually increase the duration as your flexibility and comfort level improves.
Benefits For Allergic Rhinitis – It aids in relieving the pressure built up in the body and improving blood circulation, including the abdominal organs. Enhanced blood flow to these organs can positively impact immune function, which may help in managing allergic reactions. It is advisable to practice Halasana under the guidance of a trained yoga instructor to ensure proper alignment and safety.
Apart from these yoga asanas for allergic rhinitis, you can also try some yoga breathing techniques. Learn about them in the next section.
Breathing Techniques For Allergic Rhinitis
Breathing techniques (Pranayama) are highly beneficial for managing allergic rhinitis. They help clear nasal passages, improve respiratory efficiency, and reduce stress, which can alleviate symptoms. Here are some effective breathing techniques:
1. Anulom Vilom (Alternate Nostril Breathing)
- How it helps: Balances airflow between nostrils, clears nasal passages, and promotes relaxation.
- Steps:
- Sit comfortably with a straight spine.
- Close your right nostril with your thumb and inhale through the left nostril.
- Close the left nostril with your ring finger and exhale through the right nostril.
- Inhale through the right nostril, then switch and exhale through the left nostril.
- Repeat for 5–10 minutes.
2. Kapalabhati (Skull Shining Breath)
- How it helps: Detoxifies the respiratory system, clears mucus, and energizes the mind.
- Steps:
- Sit in a comfortable position with an upright spine.
- Take a deep inhale, then exhale forcefully through the nose, contracting your abdominal muscles.
- Allow passive inhalation and repeat for 20–30 rounds.
- Avoid if you have active nasal congestion or dizziness.
3. Bhramari (Bee Breath)
- How it helps: Reduces stress and soothes nasal and throat irritation.
- Steps:
- Sit in a quiet place with eyes closed.
- Inhale deeply and, while exhaling, produce a humming sound like a bee.
- Focus on the vibration in your head and throat.
- Repeat for 5–7 minutes.
4. Ujjayi (Victorious Breath)
- How it helps: Enhances oxygen flow, reduces inflammation, and calms the mind.
- Steps:
- Inhale deeply through the nose while slightly constricting your throat.
- Exhale slowly through the nose with the same throat constriction, creating an ocean-like sound.
- Practice for 5–10 minutes.
5. Sheetali (Cooling Breath)
- How it helps: Cools the nasal passages and soothes irritation.
- Steps:
- Sit comfortably and roll your tongue into a tube shape (or part your lips if unable to roll your tongue).
- Inhale deeply through the tongue or parted lips.
- Close your mouth and exhale through the nose.
- Repeat for 5–7 minutes.
Tips for Practicing Pranayama for Allergic Rhinitis
- Practice in a clean, allergen-free environment.
- Perform on an empty stomach or at least 2–3 hours after a meal.
- Avoid forceful techniques if experiencing severe nasal congestion or other respiratory discomfort.
- Regularity is key for sustained benefits.
These techniques can be integrated into your daily routine to manage allergic rhinitis and promote overall respiratory health.
Infographic: Top 5 Yoga Poses For Relief From Allergic Rhinitis
With the change of seasons, many people fall prey to different types of allergic conditions, and allergic rhinitis is one of them. Though the best way to prevent it is to avoid allergens that trigger it, yoga can also help. Check out the infographic below for the best yoga poses that can help you find relief from it.
Embracing yoga for allergic rhinitis goes a long way in reducing nasal inflammation triggered due to allergens like dust and pollen. The symptoms of allergic rhinitis include runny nose, sneezing, coughing, watery eyes, sore throat, and fatigue. It is more common in urban areas, courtesy of rising pollution levels. Yoga asanas listed above work wonders to relieve these symptoms of allergic rhinitis besides helping improve breathing, stimulating nerves, improving blood circulation, flushing out toxins from the body, reducing stress, stimulating the lungs, opening up the chest, and shoulders, strengthening the spine. So, bank on these asanas the next time you feel like allergic rhinitis is setting in. You can also practice breathing exercises, pranayam, or meditation to improve your breathing.
Frequently Asked Questions
- Is allergic rhinitis life-threatening?
No, allergic rhinitis is not life-threatening as long as you take proper care.
2. Do I practice yoga only when I get attacked by allergic rhinitis?
No, practice the yoga poses for allergic rhinitis every day, so your body is prepared when there is an attack. Also, practice even after the attack to soothe the symptoms.
3. What foods cause allergic rhinitis?
Foods like eggs, cow’s milk, peanuts, nuts, soy, wheat, fish, and shellfish commonly cause allergic reactions and rhinitis
4. How do you get instant relief from allergic rhinitis?
Use antihistamines or decongestant nasal sprays to relieve allergic rhinitis.
5. How long does allergic rhinitis last?
It depends on the extent of exposure to the allergen and the treatment undertaken to soothe it. Symptoms of allergic rhinitis may last a couple of weeks.
