6 yoga poses for sinus relief
Sinusitis, often seen in monsoon and winter, involves inflammation of sinus cavities due to factors like allergies, infections, nasal polyps, or sinus lining swelling. Symptoms include nasal congestion, difficulty breathing, pain around eyes, cheeks, nose, or forehead, along with cough, headache, fever, and sore throat.
According to Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa, “To ease sinusitis, alongside medications, yoga proves beneficial. It stimulates white blood cell production, improves circulation, and releases endorphins. Specific yoga poses target sinusitis by opening air passages in the nose, stretching lungs, and enhancing oxygen intake. Yoga also boosts adrenaline production, helping contract blood vessels to reduce inflammation. Additional preventive measures involve immunization, avoiding smoking, and frequent handwashing.”
Try these yoga poses to clear those sinuses:
1. Cobra Pose (Bhujangasana)
Start by lying flat on your stomach with palms under your shoulders. Keep your feet together with toes on the ground. Inhale deeply, hold your breath, and lift your head, shoulders, and torso to a 30-degree angle. Maintain the posture for 10 seconds, ensuring your navel remains on the floor and your shoulders are broad. Exhale as you slowly lower your torso back down.
2. Child’s Pose (Balasana)
Get down on all fours, then sit back on your heels, reaching your arms forward. This pose not only provides a gentle stretch for the back but also encourages deep breathing, aiding sinus drainage.
3. Bridge Pose (Setu Bandhasana)
Lie on your back, bend your knees, and place your feet hip-width apart. Lift your hips toward the ceiling, creating a bridge with your body. This pose promotes blood circulation, helping to alleviate sinus congestion.
4. Downward-Facing Dog (Adho Mukha Svanasana)
Start on your hands and knees, then lift your hips toward the ceiling, straightening your legs. This inversion allows gravity to assist in draining your sinuses, offering relief from congestion.
5. Standing Forward Bend (Padahastasana)
Stand with your feet hip-width apart, hinge at your hips, and bend forward, reaching toward the ground. Padahastasana promotes blood flow to the head, potentially relieving sinus pressure.
6. Alternate Nostril Breathing (Nadi Shodhana Pranayama)
Sit comfortably, using your right thumb to close off your right nostril and inhale through the left. Then, close the left nostril with your right ring finger and exhale through the right. Repeat, alternating nostrils. This breathing technique helps balance the flow of air and may alleviate sinus issues.
Remember, consistency is key. Incorporate these poses into your routine, and breathe easy this winter.
