Yoga For Sinusitis: Poses to Relieve Nasal Congestion

It’s safer to do yoga for sinusitis, to relieve nasal infection than taking pills, right? There are some yoga asanas that are considered effective in improving respiratory tract allergies.

Can yoga cure sinus infection?

Yoga can be beneficial for sinus health and may help alleviate symptoms of a sinus infection, but it’s important to note that yoga alone is unlikely to cure a sinus infection.

Sinus infections, also known as sinusitis, are typically caused by viruses, bacteria, or other pathogens and often require medical treatment such as antibiotics, decongestants, or other medications prescribed by a doctor.

However, certain yoga practices can help manage sinus symptoms and promote overall respiratory health. Practices that involve deep breathing, such as pranayama (breathing exercises), may help clear the nasal passages and improve sinus drainage. Poses that involve gentle inversions, such as downward-facing dog, seating forward bend, and shoulder stand may also promote sinus drainage by encouraging circulation and reducing congestion.

Some yoga breathing techniques, such as alternate nostril breathing (Nadi Shodhana), often focus on conscious, deep breathing through the nose. It helps dilate blood vessels, promoting better oxygenation and circulation. This may create a less favorable environment for the growth of bacteria and viruses, reducing the risk of infection.

Additionally, practicing yoga regularly can boost the immune system and reduce stress, which may help prevent recurrent sinus infections.

However, consult your physician for proper diagnosis and treatment of sinus infections.

Yoga Poses For Sinusitis

Suffering From Sinus Headaches, Runny Nose or Congestion Try Yoga Poses to Relieve Sinusitis 

Try out these gentle yoga poses for sinusitis relief and improve the functioning of your body organs and boost your immunity.

1. Uttanasana (Standing Forward Bend)

The practice of Uttanasana increasing blood flow to the head. It also works best in removing any blocked channels and tension present in the body. Uttanasana’s neck and spinal cord stretch could also help decongests nasal cavities.

Instructions

• First of all, Stand up straight to do it.
• Taking long breaths, move both hands upwards.
• Then lean forward and touch the ground with both hands.
• During this time do not bend the knee.
• After staying in this posture for some time, move your hands upwards and exhale and stand in a normal position.

To know more about the pose and its procedure, click here- Uttanasana

2. Sarvangasana (Shoulder Stand Pose)

Sarvangasana gives complete health to the human body and makes it healthy. Inversion poses improves our breathing process that opens up your upper body to a strong flow of fresh and oxygenated blood. This may help clear out mucus congestion of respiratory tracts and stress due to sinus is also removed.

Instructions

• First of all, you lie down by laying a mat in a clean place.
• Now breathe in and out slowly and lift the legs upwards.
• In this position, first, raise the legs, then the waist, after this, lift the upper part of your chest upwards.
• While doing this action, keep the feet straight, do not let your knees bend. To support your waist, you support it by bending both your hands from the elbow to the waist.
• In this posture, the entire weight of the body rests on the shoulders.
• In this state, you have to breathe in and out normally.
• When you get the good practice of this, you can increase the time of practicing asana up to 5 minutes.

To know more about the pose and its procedure, click here- Sarvangasana

3. Setubandahasa (Bridge Pose)

Sethu Bandhasana is a holistic pose that can help with chronic sinusitis. The pose creates a stretch in the neck and chest and arches your spine for a better nervous function. This helps to stimulate the chest cavity, help relieve allergies and sinus pressure, and also reduce depression and anxiety.

Instructions

• Lie on your back.
• Keep your arms with the torso.
• Fold the legs and bring the legs closer to your hips.
• Now lift the hips slowly by putting weight on the hands.
• Breathe in while doing this.
• Keep the feet firmly grounded.
• Fold the back as much as you want.
• Now join both hands. If possible for you, then focus your eyes on the nose, or else you can look towards the ceiling.
• Stay in this posture for 5-10 seconds, then hold the hips back on the floor.
• Exhale while coming down. If possible, repeat 2 to 3 times.

To know more about the pose and its procedure, click here- Setu bandahasa

4. Paschimottanasan (Seated Forward Bend)

Seated Forward Bend act as a natural flushing mechanism for the blocked sinuses. This pose can boost the functioning of multiple organs including your abdominal organs, cardiovascular organs and respiratory organs.

Instructions

• To do this, first, sit upright and spread both legs in a straight line, keep both legs together.
• Raise both hands upwards and keep the waist very straight. Then bend and try to hold both the toes of the feet with both hands.
• Keep in mind that during this time, do not bend your knees, nor do your feet rise above the ground.

To know more about the pose and its procedure, click here- Paschimottanasan

5. Nadhi Sodhana Pranayama

Nadi Sodhana, also known as alternate nostril breathing, is a popular pranayama (breathing) technique in yoga. It involves breathing through one nostril at a time, alternating between the left and right nostrils. This practice is believed to balance the flow of prana (life force energy) in the body and calm the mind.

For sinusitis-related nasal stuffiness, some people find relief with alternate nostril breathing, as it may help clear the nasal passages and promote better airflow. However, its effectiveness can vary from person to person, and it might not provide complete relief for severe cases of sinusitis.

• Sit comfortably in a cross-legged position or in a chair with your spine straight.
• Rest your left hand on your left knee in Jnana mudra (tip of the thumb and index finger touching).
• Bring your right hand to your face. Place your index and middle fingers gently between your eyebrows.
• Close your right nostril with your right thumb and inhale slowly and deeply through your left nostril.
• Close your left nostril with your ring finger, release your right nostril, and exhale slowly and completely through your right nostril.
• Keeping your left nostril closed, inhale through your right nostril.
• Close your right nostril, release your left nostril, and exhale through your left nostril.
• Repeat this pattern, alternating nostrils with each breath. Inhale through one nostril, exhale through the other, and continue alternating.

6. Bhramari Pranayama (Humming Bee Breathing)

Bhramari Pranayama is the best Pranayama to soothes the nervous system and ventilates the sinuses. The vibrations of Bhramari Pranayama help you manage your stress and remain calm.

• Sit in any quiet environment.
• Keep your eyes closed for some time. Feel the peace and waves in your body.
• Place your index fingers on your ears. There is a cartilage between the skin of your ear and cheek. Place your finger there.
• Take a long deep breath and as you exhale, gently press the cartilage. You can keep pressing the cartilage or press it again with your finger and release it. While doing this process, make a long humming sound (like a bee).
• You can make a low sound also but making a high sound is more beneficial.
• Again take long deep breaths and repeat this process 3-4 times.

Conclusion

Sinus is a nasal problem that is more during the winter season. Due to this, nasal congestion, headache, very sharp pain in half the head, watery nose, etc. are its main symptoms. Apart from this, there is mild fever, pain on the eyelids above or on both sides, there is swelling on the face due to stress. Later this disease can also turn into serious diseases like asthma. Therefore, in order to get rid of this serious illness, keep continued practice yoga for the sinus at home and keep yourself healthy.