If you are looking for a cure to end the discomfort that arises in sinusitis, yoga is the right answer.
Are you suffering from splitting sinus headaches, runny nose, congested nasal passages and have trouble breathing? Well, you might be suffering from blocked sinuses or sinus infection.
It’s happened to most of us as sinusitis is a very common ailment during monsoon and winter seasons. The sinuses or the sinus cavities tend to get inflamed in these climatic conditions.
Actually, the sinuses are small hollow cavities which are located behind our forehead, cheekbones, nose and eyes. These are filled with mucus. In the rainy and winter season, bacteria or allergies tend to get trapped in the nasal cavity.
This can cause mucus to get accumulated. Thus, it blocks the sinus openings and nasal cavity. This usually occurs due to particles or chemicals in the air.
Some of its symptoms include congestion that causes difficulty breathing, nasal obstruction, pain and causes cough, headache, fever, and sore throat.
You can definitely take medicines and rest for a few days to cure this problem. But there is a great natural way out to tackle this respiratory disorder.
Yoga offers simple and easy kriyas, pranayamas and asanas which prevent sinusitis problems up to a large extent. Yoga asanas ease your breathing by opening the blocked air passage.
These asanas also help to provide respite and build immunity against a string of viral infections.
So, Yoga is something which you can definitely turn to, when your sinuses seem to be troubling you again and again. Here are some yoga poses to get much needed relief from sinusitis.
5 Yoga Positions For Sinus Relief
1. Anulom Vilom Pranayama
Anulom Vilom Pranayama is a great breathing technique and it helps remove the congestion of the nasal passage.
It restores free flow of air through the nasal area. Simultaneously, it increases blood flow to the brain and boosts immunity significantly.
It is recommended to close your eyes while doing this pranayama.
- Sit in a comfortable, relaxed posture keeping your back straight and legs crossed
- Take a few deep breaths with your eyes shut
- Assume your right hand into Vishnu mudra, with your palm open and your middle and index fingers bent together
- Keeping your right hand in Vishnu mudra, place the thumb on the right nostril and the fourth and pinky fingers over the left nostril
- Close the right nostril with your thumb and inhale through the left nostril upto 4 counts
- Holding your breath, close the left nostril with the fourth and pinky fingers and exhale through the right nostril
- Take a few deep breaths before repeating the above steps on the left nostril
- Inhale from the right nostril upto 4 counts, keeping the left nostril closed
- Close the right nostril and hold the breath for 4 counts and exhale through the left nostril
- This is one complete round and should continue for 2 minutes
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2. Bhujangasana (Cobra Pose)
Bhujangasana or the cobra pose is a part of Surya Namaskar. It is considered one of the best poses for the lungs and our respiratory system.
This pose opens up the lungs and invigorates the heart. Bhujangasna gives you relief from sinus problems by stretching the lungs and making breathing easier.
It helps you to breathe normally and at the same time, it relieves backache, aids in weight loss and cures thyroid and gynaecological conditions.
The cobra pose is instrumental in getting rid of belly fat and also acts as a great stress reliever.
- Start by lying down on the floor on your stomach with your legs slightly apart and palms near your shoulder
- As you inhale, start lifting up your upper body and look up raising your chin
- Hold this position expanding your chest to a certain degree for as long as you feel comfortable
- There should be some amount of strain on the abdomen when performing the above step
- Inhale deeply to open up the chest
- Exhale, and bring the chest and neck back to the ground
- Practice at least five cycles
Kapalabhati Pranayama is also called Skull Shining Breathing Technique. It is an extremely powerful breathing exercise that has a profound effect on the entire body.
It brings our body systems into a perfect state of balance. Furthermore, it is great for cleansing our lungs as it pushes all the stale air out.
That’s why it is very effective in preventing sinusitis and ease breathing. It also improves blood circulation, increases oxygenation and strengthens the lungs.
At the same time, it massages the internal organs and helps in providing a detoxifying effect to the body. Kapalabhati improves the metabolism rate, and digestive tract functioning as well.
- Sit in Padmasana, Ardha Padmasana or in a comfortable, relaxed posture
- Placing both your hands on the knees, bring the thumb and forefinger together as in Gyan mudra
- Shut your eyes and breathe in and out for a couple of minutes
- When you inhale make sure you do it slowly and deeply (only when you begin) and when you exhale through both nostrils, your abdominal muscles must contrac
- Remember that inhalation should take place passively, automatically relaxing the abdominal muscles with a spontaneous recoil, involving no active effort.
- On completing 20 rapid breaths, stop and resume normal breathing pace for one complete round.
4. Utrasana (Camel Pose)
Ustrasana or the camel pose is another essential practice which helps in getting relief from sinusitis problems.
It acts by reducing the stuffiness in your nasal passages. Simultaneously, it also improves digestion, metabolism and eyesight.
- Begin in a kneeling pose with hands holding the lower back region for support
- Slowly bend backwards, using the core muscles
- Drop the head back along your spine and raise the chin towards the ceiling, continuing to breathe deeply
5. Surya Bheda Pranayama
This pranayama is termed as Surya Bheda as it stimulates the pingala nadi of the body which is influenced by the sun. It is a warming pranayama, or breathwork, that focuses on only one nostril: the right nostril.
Surya, or sun, refers to the right nostril of the nose, which is connected to the Pingala nadi of the body. In Sanskrit, Bheda means ‘to pierce’ or ‘pass through’.
When you close one nostril and force prana to pass through just one side, it has a warming effect on the body.
It is extremely appropriate for correcting an imbalanced coolness, sinus problems and cough & cold which are commonplace during the cooler Vata and Kapha seasons (Fall & Early Winter and Late Winter).
- Sit upright in a comfortable, relaxed posture
- Close your eyes and bend the index and middle fingers of your right hand to assume Vishnu mudra and bring the thumb and forefinger together as in Gyan mudra on the left.
- Inhale through the right nostril, retain the breath for a moment and exhale through the left hand
- Repeat, inhaling through the right nostril and exhaling through the left
Always allow an interval of at least 3 hours before or after eating when you do this pranayama as it produces a lot of heat in the body.
It is recommended to end your yoga practice with Savasana or the sleeping pose.