Snoring is a very common problem. We all show negligence towards it and do not take it seriously, but snoring is not an indicator of good health. It is also an illusion among people that snoring comes due to being in deep sleep, but the truth is that most of the people who snore do not get enough sleep and they suffer from a disease called Sleep Apnea. At present, there are many tools and remedies for the treatment of snoring, including surgery. Instead of all this, if you give importance to yoga for snoring and sleep apnea, then it is safe and free from any side effects.
Sleep Apnea is often caused to stop breathing for short periods in the windpipe, which makes it difficult to breathe while sleeping. When breathing is not coming properly while sleeping, then the level of oxygen in the body decreases. Such people get no rest at night and as a result, a number of health complications besides feel tired the next day.
Causes of Snoring
The questions to ask yourself are – why do I snore? After all, what are the causes of snoring?
Different people snore for different reasons. In such a situation, it becomes difficult for any person to understand it. Despite this, snoring can occur mainly in the following ways-
- Being overweight
- Nasal and sinus problems
- mouth anatomy
- Alcohol consumption
- Sleep deprivation
- Sleep position
Symptoms of Snoring
- Restless sleep
- Difficulty concentrating
- Behavioral issues
- Morning headaches
How Yoga Techniques Helps to Stop Snoring and Sleep Apnea
Regular yoga practice can increase your energy level, strengthen your cardiovascular and reduce snoring. Sleep apnea is associated with a decrease in oxygen saturation in your blood. Yoga can improve respiratory strength and promote oxygen flow, especially through breathing exercises.
As a result, yoga for sleep apnea can be a great way to manage stress. In fact, a daily practice that can also help exercise the muscles of the mouth, throat, and tongue. Also can teach you to breathe through your diaphragm, which can reduce blockage in your airways that causes snoring and sleep apnea.
Best Sleeping Position: Sleep on The Left Side
As important as getting sleep for good health, the more important is your position at bedtime. Yes, what is your condition and direction at bedtime, what position do you sleep, all of them together determine your health.
According to experts, sleeping on the left side is the most correct and healthy way. It can relieve heart disease, nasal problems, fatigue, reduce snoring, and other health problems.
Poses of Yoga For Snoring Problem
You can easily overcome the problem of snoring through yoga asanas. Yogasanas will also help in keeping you healthy.
Try these yoga asanas and Pranayama for snoring problems:
1. Cobra Pose or Bhujangasana
Bhujangasana is the best yoga pose to reduce the problem of snoring. In this posture, the chest is completely opened, lungs are cleared and the air passages also become clean and free, which reduces the chances of snoring. Along with this, oxygen and blood flow in the body is also regulated, due to which the breathing and other functions of the body also start works better.
How to do:
- First of all, lie down on your chest by laying a mat on the ground.
- Keep the soles of the feet upwards and the toes of the feet together.
- Place both your hands by your elbows and beside your chest.
- Taking a long deep breath, lift your neck up, then your chest, and then your navel.
- Remember, in this asana, only the body is raised up to the navel, the rest of the body should be kept absolutely stable and straight.
- Try to rise as high as you can according to your strength.
- Keep your gaze up towards the sky.
Know more about this asana click here: Bhujangasana
2. Bow Pose or Dhanurasana
Like Bhujang asana, in this yoga pose, your chest, shoulders, and throat are completely opened, due to which you start breathing more deeply, and no obstruction in the throat during inhalation and exhalation, and no snoring.
How to do:
- Lie flat on the floor on your stomach comfortably.
- The chin should touch the ground and the eyes should be towards the front.
- Both the hands should be adjacent to the thighs of the body.
- Bend both your knees, take your hands back, and clasp your ankles.
- Inhaling, lift your chest off the ground and pull your legs up.
- Keep a gentle smile on your face and look straight ahead.
- Keep the posture steady while paying attention to your breath. And as much as possible, make the body curved and taut in the form of a bow.
- Stay in this posture for as long as possible (10 to 20 seconds).
Know more about this asana click here: Dhanurasana
3. Lion Pose or Simhasana
In the lion yoga pose, all the organs of the mouth, tongue, and throat have to work actively. Because of this, many problems of the mouth and throat are reduced. According to yoga experts, doing Simhasana makes your voice melodious. Gets relief from the problem of bad breath. When this asana is performed well, all the glands of the mouth work actively. Which gives relief from the problem of snoring. This asana also strengthens the neck muscles. It is also beneficial in tonsils.
How to do:
- To begin the asana, first sit in Vajrasana (kneel down), knees are slightly apart and cross your right ankle over your left, the toes of the feet must be touching each other.
- Place your palms between your legs.
- Now bend forward and transfer your weight on your arms while bending both knees.
- Keep both hands straight.
- Open your mouth as much as possible and take the tongue out of the mouth.
- After this, breathe through the nose, open your mouth wide, and spread your tongue out as much as possible.
- While exhaling slowly, make a sound like a lion roaring from the throat.
- In this position, you will look exactly like a lion and this is the posture of the lion.
- You can repeat this asana 5 to 6 times or do more as per your capacity.
- Finally, straighten the legs and come to the starting position.
Know more about this asana click here: Simhasana
4. Camel Pose or Ustrasana
Camel pose is a wonderful asana to increase one’s mental strength and improve the function of the respiratory system. Due to this asana getting more exercise to the throat, chest, and abdomen, the efficiency of these organs increases.
How to do:
- First of all, Sit in Vajrasana.
- Now stand on your knees and make a distance between both knees.
- Make the neck, back, waist, and shoulders in a straight line. Make sure the body is 90 degrees from the shape.
- Support both hands by keeping them on the waist.
- While inhaling, bend the upper part of the waist ie head, neck, and back towards the back.
- Now, while exhaling, hold the heel of the left foot with the left hand and the heel of the right foot with the right hand.
- In this state, a stretch will be felt on the throat, chest, and abdomen.
- Keep breathing in and out normally.
- Keep the body still in this position for 15 to 20 seconds.
- After keeping the body stable for some time, slowly come back to Vajrasana.
Know more about this asana click here: Ustrasana
5. Corpse Pose or Savasana
Shavasana is the practice to relax the body and mind. This is a very easy pose. Wonderful energy is transmitted in the body while doing this asana. If you do not get a good sleep at night, then practice Savasana daily for some time before sleeping.
How to do:
- To do this asana, lie down on your back.
- Keep both the hands on the side, leaving them loose, keep the hands a little away from the body.
- Keep the legs straight and at a distance of about 1 foot from each other and the paws facing out.
- Leave the whole body completely relaxed.
- Now close the eyes.
- Breathe slowly without any extra effort.
- Breathing should be absolutely rhythmic.
Know more about this asana click here: Shavasana
Pranayam to Reduce Snoring:
6. Bhramari Pranayama (Bee Breath)
Bhramari Pranayama is also known as Bee Breath because Bhramari means humming bee.
This Breathing technique will help in the ear, nose, mouth as well as eye-related problems. It is especially useful for a positive effect on the mind, get rid of stress, fatigue and controls high blood pressure.
How to do:
- For Bhramari posture, sit in a comfortable position such as Padmasana or Sukhasana.
- After that close both the ears with the thumb of both hands.
- Place your index and middle finger on the eye.
- Close your nose with the ring finger.
- Take long and deep breaths, filling the lungs completely.
- After this, exhale a long breath while humming like a bee. While doing this the sound should come continuously.
- app 7pranayama to set the timmer of inhaling
7. Kapalbhati Pranayama (Skull Shining Breathing Technique)
The practice of Kapal Bhati Pranayama helps in cleaning the cranial sinus. Its practice also helps us to get deep sleep.
This yogic breathing technique or “Cleaning Breath” involves short and strong forceful exhalations and inhalation.
How to do:
- To do Kapal Bhati Pranayama, sit in any meditative posture, Sukhasana or Padmasana, keeping the spine straight.
- Keep both your hands on your knees in Gyan mudra or Vayu Mudra.
- Now close your eyes and leave the whole body very light.
- Take a deep breath, When breathing, the stomach should come outward and when the breath is exhaled immediately, the stomach should come inwards.
- In a sequence, inhale and exhale 20 times.
- After completing one round of Kapalbhati, relax the abdominal muscles, and repeat the process again.
Know more about this asana click here: Kapalbhati Pranayama
7pranayama app which has the option to set round and reminder with logs. Set the number of rounds you want to do in one minute and also set the time of how many minutes you want to practice it.
Applying yoga for snoring in your daily life, can be used as preventative measures. However, if the snoring and problem of sleep apnea persist, it is better to consult your doctor.
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