Performing yoga for sinusitis is a brilliant way to manage its symptoms naturally. Yes, you heard that right! Incorporating certain yoga poses into your fitness regimen is ideal for those who hate taking pills.
There are numerous yoga poses that show promise in treating a sinus headache. And the best thing about them? These poses are absolutely quick and easy to perform.
To help you get started, we have listed seven highly effective yoga poses for sinusitis. Try them out and see the results for yourself!
But before we go ahead, let us find out what sinusitis is.
In This Article
1. What Is Sinus?
2. Key Takeaways
3. Yoga For Sinus Problem
4. Yoga Poses For Sinus
5. Frequently Asked Questions
6. Infographic: 7 Yoga Poses To Clear Stuffy Sinuses
What Is Sinus?
Sinusitis is a problem in your body which occurs due to inflammation in the air-filled cavities present in the skull. Phew!That sounds scary, right? Imagine having to actually go through it.
And why does it happen? There are various reasons for it, and some of the common ones are a stressful lifestyle, alcohol consumption and smoking. Even viral infections and fungal attacks are primary causes of sinusitis.
Sometimes physical conditions like septumi problems and nasal bones swelling cause sinus. The sinus problem can occur in anybody of any age or sex.
According to a population study by NCBI, sinusitis or rhinosinusitis is among the most common reasons for clinical visits in the United States. 14.7% of the survey participants reported having sinusitis. Women, children below 15 years, and adults aged 25-64 were found to be most affected.
It is medically known as rhinosinusitis. Other health problems can lead to sinus, and those are different types of allergies, tooth infections (yes, you read that right) and nasal polyps
Therefore, a sinusitis problem is not just caused by one factor, various components play a part in it. So, yoga, an all-encompassing solution, may be effective in treating it. Apart from trying home remedies for sinus infections, you may also try doing yoga as it provides a holistic approach to managing and alleviating symptoms.
Key Takeaways
- Gomukhasana reduces stress and anxiety and stretches the chest muscles for better airflow.
- Janu Sirsasana calms the mind, relieves headaches, fatigue and anxiety by clearing the air passage and draining fluids.
- Bhujangasana makes breathing easier by opening up the lungs and relieving stress.
- Ustrasana performs miracles for the overall body by improving respiration and stretching the throat, chest, and entire frontal part of the body.
Yoga For Sinus Problem
Yoga can be an effective way to manage and alleviate sinus problems by improving circulation, reducing inflammation, and promoting sinus drainage. Certain yoga poses and breathing techniques can help clear nasal passages, relieve congestion, and reduce sinus-related discomfort. Here are some yoga practices to help with sinus problems:
1. Pranayama (Breathing Techniques)
Anulom Vilom (Alternate Nostril Breathing)
- How it helps: Balances the airflow between the nostrils, clears blocked nasal passages, and promotes relaxation.
- How to do: Close your right nostril and inhale deeply through the left. Close the left nostril, open the right, and exhale. Repeat, alternating nostrils for 5-10 minutes.
Bhramari (Bee Breath)
- How it helps: Relieves sinus pressure, calms the mind, and helps with congestion.
- How to do: Inhale deeply, then exhale with a humming sound like a bee. Focus on the vibrations around your forehead and sinuses. Repeat for several rounds.
Kapalabhati (Skull Shining Breath)
- How it helps: Clears mucus from the nasal passages, stimulates circulation, and detoxifies the sinuses.
- How to do: Sit with a straight spine, inhale deeply, and exhale forcefully through the nose, contracting the abdomen. Perform for 20-30 rounds.
2. Yoga Poses for Sinus Relief
Adho Mukha Svanasana (Downward-Facing Dog)
- How it helps: Helps relieve nasal congestion by increasing circulation to the head and opening up the chest.
- How to do: Start on hands and knees, lift your hips toward the ceiling, forming an inverted “V” shape. Hold for several breaths.
Setu Bandhasana (Bridge Pose)
- How it helps: Opens the chest and improves blood flow to the sinuses, helping relieve congestion.
- How to do: Lie on your back, bend your knees, and lift your hips toward the ceiling, keeping your arms at your sides. Hold for 5-10 breaths.
Viparita Karani (Legs Up the Wall)
- How it helps: Relieves sinus pressure by improving blood circulation and reducing inflammation.
- How to do: Lie on your back with your legs extended up against a wall. Relax in this position for 5-10 minutes.
Uttanasana (Standing Forward Bend)
- How it helps: Helps drain the sinuses by increasing blood flow to the head and opening the nasal passages.
- How to do: Stand with feet hip-width apart, hinge forward at the hips, and let your head and neck relax toward the floor. Hold for several breaths.
Halasana (Plow Pose)
- How it helps: Opens the chest and throat, improving breathing and clearing nasal passages.
- How to do: Lie on your back, lift your legs overhead, and touch the floor with your feet. Hold for several breaths.
3. Other Helpful Practices
- Neti Pot (Nasal Irrigation): This yogic technique involves rinsing the nasal passages with a saline solution, which can help clear mucus and allergens.
- Warm Compress: Applying a warm compress to the forehead and nose area can help relieve sinus pressure.
- Hydration: Drink plenty of water throughout the day to keep your mucus thin and help with sinus drainage.
Precautions
- Avoid performing inversions if you have severe sinus infections, high blood pressure, or other related health issues.
- Practice breathing techniques gently, especially if you’re new to them, to avoid overexerting yourself.
Incorporating these yoga practices regularly can help alleviate sinus problems, reduce congestion, and improve overall sinus health.
Yoga Poses For Sinus
- Gomukhasana
- Janu Sirsasana
- Bhujangasana
- Ustrasana
- Setu Bandha Sarvangasana
- Adho Mukha Svanasana
- Salamba Sarvangasana
- Halasana
- Gomukhasana (Cow Face Pose)
Gomukhasana (Cow Face Pose): A seated yoga pose that stretches the shoulders, arms, and hips, while opening the chest and promoting improved posture. It helps relieve tension in the upper body and improves flexibility in the arms and shoulders.
2. Janu Sirsasana (Head To Knee Pose)
About The Pose– Janu Sirsasana or the Head To Knee Pose is an asana that requires you to touch your head to the knee in a seated position as the name of the pose suggests. It is a beginner level Ashtanga yoga asana and works well when you practice it in the morning or evening on an empty stomach. Make sure you hold the pose for at least 30 to 60 seconds on each leg.
Benefits Of The Pose For Sinusitis– Practicing Janu Sirsasana calms your mind and gives a good stretch to your shoulders. More importantly, any head down posture will help in draining out the fluids, clearing the air passages for optimal breathing. The pose relieves headaches, fatigue, and anxiety and provides holistic healing. The asana cures insomniai and high blood pressure which can make your sinusitis condition worse.
3. Bhujangasana (Cobra Pose)
About The Pose– Bhujangasana or the Cobra Pose is an intense backbend that resembles the raised hood of a snake. Bhujangasana is a beginner level Ashtanga yoga asana. Keep your tummy empty to practice the pose and try to do it in the morning. Hold it for 15 to 30 seconds while you do so.
Benefits Of The Pose For Sinusitis– The Cobra Pose opens up the lungs and invogrates the heart. It works great as a stress relief mechanism. This is one of the best yoga poses for sinus relief as it opens up your lungs and makes breathing easier.
4. Ustrasana (Camel pose)
Ustrasana (Camel Pose): A kneeling backbend that stretches the chest, abdomen, and hip flexors while strengthening the back and improving posture. It opens the heart and throat, enhancing flexibility and promoting deep breathing.
5. Setu Bandhasana (Bridge Pose)
About The Pose- Setu Bandhasana or the Bridge Pose is named so as it resembles a bridge. The pose is a beginner level Vinyasa yoga asana. Practice it in the morning or evening on an empty stomach and clean bowels. Also, remember to hold the pose for 30 to 60 seconds.
Benefits Of The Pose For Sinusitis– Setu Bandhasana helps relieve stress in the back and stimulates the chest and hyoid glands. Since the heart is stimulated, this positively fills in the heart chambers with easy oxygenated blood and aids in alleviating such conditions.
6. Adho Mukha Svanasana (Downward-Facing Pose)
About The Pose- Adho Mukha Svanasana or the Downward-Facing Dog is an asana which looks like a dog bending forward with its head bent down. It is a beginner level Ashtanga/ Hatha level yoga asana. Make sure you practice it in the morning on an empty stomach. And, hold it for 1 to 3 minutes.
Benefits Of The Pose For Sinusitis- The pose improves the blood circulation in the body easing out any knots and stress crumpled up in the body. It stretches your neck and spine releasing pressure in those areas. It is one of the breathing techniques that give respite from nasal congestion and improve respiratory health. To know more about the pose and its procedure, click here- Adho Mukha Svanasana.
7. Salamba Sarvangasana (All Limbs Pose)
Salamba Sarvangasana (All Limbs Pose or Shoulder Stand): An inversion that supports the entire body on the shoulders, with the legs extended vertically. It strengthens the shoulders, arms, and core, improves circulation, and promotes relaxation. It also helps relieve sinus congestion and reduces stress.
8. Halasana (Plow Pose)
Halasana (Plow Pose): An inverted yoga pose where the legs are lifted overhead and the feet are placed on the floor behind the head. It stretches the spine, shoulders, and hamstrings, while improving flexibility, relieving tension, and promoting better circulation. It also helps with sinus congestion and calmness.
Frequently Asked Questions
- Will yoga help cure my sinusitis problem entirely?
There are high chances of yoga being able to do so, but you must consult your doctor and take the help of a yoga teacher to do so.
2. How often do I practice yoga to help my sinusitis condition?
Practice yoga every day at least once in the day to tackle and heal your sinusitis problem.
3. Which pranayama is good for sinusitis?
Bhramari pranayama is an effective breathing technique for sinusitis. It relieves congestion and helps treat sinusitis.
4. Can anulom vilom heal the sinus?
Yes, anulom vilom can heal the sinus by clearing congestion from the nasal passage. It also improves immunity and blood flow throughout the body and brain.
5. Is kapalbhati good for sinus?
Yes. Kapalbhati is effective in treating sinuses by clearing congestion while also promoting brain function and blood circulation in the body
Infographic: 7 Yoga Poses To Clear Stuffy Sinuses
Stuffy nose, itchy eyes, and severe headaches are just a few of the woes caused by sinusitis. While certain medications can provide relief, yoga is an effective way to clear up your sinuses in the most natural way possible. The infographic below recaps the most effective yoga poses that can help improve breathing, enhance lung function, and improve overall mental state. Check it out!
Practicing yoga for sinusitis is probably the best way to manage this condition, It is one of the most effective natural remedies to follow if you hate undergoing medical procedures or taking pills.The seven poses discussed in the article help clear the air passages (by draining out the fluids), reduce stress and anxiety, relieve headache and fatigue, open up lungs, improve respiration, improve blood and oxygen supply, and prevent allergic nasal conditions. Include these asanas in your exercise routine, you can also practice meditation or deep breathing therapy to say goodbye to this irritating condition. However, you should be consistent in your efforts and be patient to achieve desired results.
Personal Experience: Source
Getmakeup’s articles are interwoven with authentic personal narratives that provide depth and resonance to our content. Below are the sources of the personal accounts referenced in this article.
