8 Best Yoga Poses To Relieve Allergic Rhinitis

If you are uncertain whether yoga for allergic rhinitis is effective, you don’t need to be. Performing certain yoga poses can effectively treat nasal congestion and inflammation and offer you immense relief.

Allergic rhinitis is caused when you come in contact with certain allergens in the air. It can cause allergies like a scratchy throat and persistent sneezing that can be very worrying.

In this article, we have brought to you the seven most effective yoga poses that help you keep this inflammatory condition at bay. Let us get started!

Let us begin the learning by understanding what allergic rhinitis is, shall we?

What Is Allergic Rhinitis?

Allergic rhinitis is a common problem in urban spaces causing inflammation and sensitivity in your nasal airways.

The problem arises due to contact with allergens such as dust or pollen.

Your body’s immune system produces histamineⁱ  A chemical compound produced by the immune system to combat foreign substances or infections, which cause inflammation or a runny nose. to combat the allergen causing itchy eyes and a runny nose as side effects.

Allergic Rhinitis also occurs as a result of environmental pollutants, stress, a bad diet which make your respiratory and nervous systems sensitive leading to allergic rhinitis.

Allergic rhinitis affects children and adults alike. Around 10%-30% adults suffer from it worldwide whereas it affects 40% children.

In 2019, a cross-sectional study was carried out in 21 primary schools to investigate the prevalence and associated risk factors of allergic rhinitis. The study utilized the International Study of Asthma and Allergies in Childhood-based questionnaires and the findings revealed that the prevalence of cumulative allergic rhinitis among the 3,836 children aged 6 to 12 years in Budapest was 36.2%.

The allergen is a foreign substance which is pollen in the case of allergic rhinitis. Your body’s way of responding to the allergen is called allergy or allergic rhinitis.

Allergic rhinitis is also known as hay fever, and its signs include a runny nose, watery eyes, swelling, sneezing, coughing, sore throat, dark circles, headache, skin blisters, and fatigue.

Within a few minutes of allergen exposure, your body reacts to it affecting your sleep patterns, working ability, and concentration.

There is a seasonal and perennial type of allergic rhinitis. Seasonal allergic rhinitis occurs during spring and fall season mainly due to outdoor allergens such as pollen whereas perennial allergic rhinitis occurs anytime of the year as a result of indoor allergens such as dust and pet hair.

You are more likely to suffer from allergic rhinitis if your family has a history of suffering from the same. Asthmaⁱ  A condition in the airways swells and narrows and produces extra mucus, which causes shortness of breath, coughing, and wheezing. also increases the risk of allergic rhinitis.

Quick Tip

Charles Blackley (a medical doctor), in 1859, is known to have identified pollen to be one of the causes of allergic rhinitis.

Yoga For Allergic Rhinitis – How Does It Help?

Yoga is a natural remedy for allergic rhinitis. Yoga poses can decrease the intensity of the allergic symptoms.

It is a timeless cure that improves your breathing, improves the functionality of bodily systems, improves your mental state, and keeps you fit and active.

However, it may not work for everyone. Eshwar Nilakantan, a blogger who dealt with allergic rhinitis for several years, explored numerous treatments, including yoga, in his quest for relief. Describing his experience, he writes, “I’ve tried almost every possible treatment (allopathy, homeopathy, yoga, meditation, jal neti, etc.) in the last 18+ years (i).” However, he found that most methods offered only short-term relief without a lasting solution for his allergic rhinitis.

Some yoga poses in specific, help you control and find relief from allergic rhinitis. Have a look at them below.

Yoga Exercises For Allergic Rhinitis 

1. Pavanamuktasana
2. Trikonasana
3. Vrikshasana
4. Virabhadrasana I
5. Sethu Bandhasana
6. Salamba Sarvangasana
7. Supta Baddha Konasana
8. Halasana

1. Pavanamuktasana (Wind- Relieving Pose)

About The Pose- Pavanamuktasana or the Wind-Relieving Pose is an asana that works well to relieve your digestive gases. It is a beginner-level Vinyasa yoga asana. To do the pose, simply lie on your back and bring your knees towards your chest. Clasp your hands around your legs, hold the position for 10-60 seconds, and then release. Make sure you practice it in the morning on an empty stomach.

Benefits For Allergic Rhinitis- Pavanamuktasana massages and stimulates your abdominal organs, which helps improve blood circulation in your body. Increased blood circulation to the abdominal organs improves immune function.

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

2. Sethu Bandhasana (Bridge Pose)

About The Pose- Sethu Bandhasana or the Bridge Pose is an asana that is similar to the structure of a bridge. It is a Vinyasa yoga asana that is great for all levels. This pose can be done actively or passively, depending on your energy levels. To do it, simply lie on your back with your knees bent and feet on the ground. Slowly lift your hips and back off the mat, forming a straight line between your head and legs. Hold the pose for 30 to 60 seconds and then release. Practice it in the morning on an empty stomach.

Benefits For Allergic Rhinitis- Sethu Bandhasana stretches your neck and chest. It reduces stress and mild depression. The pose stimulates your lungs and reduces fatigue and headache.

Also, this is one of the best yoga poses to treat a cold, which may also help alleviate cold symptoms and promote better breathing.

3. Vrikshasana (Tree Pose)

About The Pose-Vrikshasana or the Tree Pose resembles the stance of a tree. It is a simple standing pose. The pose is a Hatha yoga asana and is great for all levels, but those with balance issues should practice near a wall. To perform it, put weight on one leg and bend the knee of the other leg. Grab your ankle with your hand and place the foot on your inner thigh. Join your palms in prayer and raise your arms above your head. Hold it for 30 seconds on each leg. Practice it on an empty stomach with eyes open.

Benefits For Allergic Rhinitis- Vrikshasana helps you find balance in life. It builds confidence and self-esteem. Vrikshasana gives a good stretch to your body from head to toe. It calms your nervous system and keeps you focused.

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

4. Virabhadrasana I (Warrior I Pose)

About The Pose- Virabhadrasana I or the Warrior Pose I is an asana named after a legendary hero called Virabhadra. It is a beginner-level Vinyasa yoga asana. To do it, stand with your legs 3-4 feet apart. Take one leg back and bend your front leg to a 90-degree angle. Raise your arms overhead, ensuring they are in line with your shoulders. Hold the pose for 20 seconds on each leg. Practice it in the morning on an empty stomach.

Benefits For Allergic Rhinitis- Virabhadrasana stretches your neck, shoulders, chest, and lungs. It strengthens your back muscles. The pose energizes your entire body and improves respiration.

5. Trikonasana (Triangle Pose)

About The Pose- Trikonasana or the Triangle Pose is an asana which looks like a triangle when you assume the pose. t opens up the entire body in all directions. It is a pose that can be practiced by all levels of students but if you are a beginner, it could be practiced with your back to the wall and with blocks under your hands. To perform it, stand up straight and raise your right arm straight above your head. Then, bend your torso to the left side and slide the arm on the same side down your leg until your fingers reach your ankle. Practice the pose for 30 seconds on each leg.

Benefits For Allergic Rhinitis-Trikonasana strengthens and opens up your chest and back. It betters your mental and physical state. It tones and lengthens the muscles of the legs. Also, the pose makes for a great tool for managing stress and improving holistic health.

Did You Know?

Supta Parivritta Trikonasana is a variation of Trikonasana. Also called reclining revolved triangle pose, it can be performed by lying on the floor with feet pressed against the wall.

6. Supta Badha Konasana (Reclined Bound Angle Pose)

About The Pose- Supta Badha Konasana or Reclined Bound Angle Pose is a restorative yoga pose. Restorative yoga relaxes your body and mind, soothes your nervous system, and improves your overall well-being. It is recommended to practice this pose with a bolster and blankets to maximize the therapeutic effects. To do the pose, lie on your back and bend your knees. Slowly bring your feet together so that your heels touch each other. Stay in this pose for 5-7 minutes.

Benefits For Allergic Rhinitis-Supta Badha Konasana opens up the chest and inner thighs. The pose also reduces stress improves overall wellness, and soothes your nervous system.

7. Salamba Sarvangasana (Shoulder Stand) 

About The Pose- Salamba Sarvangasana or the Shoulder Stand is an inverted posture and is considered the queen of all asanas. It is an advanced-level shoulder stand. To perform the asana, lie on your back and lift your legs so that your feet point toward the ceiling. Support your back with your hands and slowly raise your torso until you are resting on your shoulders. Hold it for 30 to 60 seconds. Practice the pose in the morning on an empty stomach and clean bowels. It can be increased up to 7 minutes if there is no pain or pressure in the head or neck.

Benefits For Allergic Rhinitis- Salamba Sarvangasana calms your nerves. It reduces your insomniaⁱ  A sleeping condition where a person finds it difficult to fall and stay asleep due to unhealthy sleeping habits or certain medications. and irritability. The pose improves blood flow into your lung area. It’s a physically challenging pose initially, but, over time, and with consistent practice, one can experience the therapeutic effects.

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

8. Halasana (Plow Pose)

About The Pose – Halasana involves lying on your back and lifting your legs over your head, resembling a plow shape. It should be performed on an empty stomach in the morning. Simply lie on your back with your arms raised and lift your legs to 90 degrees. Slowly, lift your hips so that your legs move back over your head and towards the floor. Hold the pose for 10 to 60 seconds and gradually increase the duration as your flexibility and comfort level improves.

Benefits For Allergic Rhinitis – It aids in relieving the pressure built up in the body and improving blood circulation, including the abdominal organs. Enhanced blood flow to these organs can positively impact immune function, which may help in managing allergic reactions. It is advisable to practice Halasana under the guidance of a trained yoga instructor to ensure proper alignment and safety.

Apart from these yoga asanas for allergic rhinitis, you can also try some yoga breathing techniques. Learn about them in the next section.

Breathing Techniques For Allergic Rhinitis

Here are a few yoga breathing techniques you can try to clear your nasal passages during allergic rhinitis:

• Nadi Shodhana: It is also known as alternate nostril breathing. For it, sit comfortably and close your right nostril with your right thumb. Inhale through the left side and close it with your ring finger. Now, remove the thumb from the right side and exhale. Inhale from the same side, close, and exhale from the left side. Repeat this for 5-10 minutes.
• Bhramari: It is also known as bee breath. For it, sit with your eyes closed. Place your fingers on your ears to block any sounds, as well. Inhale deeply and make a humming sound as you exhale. Repeat this 5-6 times.
• Kapalabhati: It is also known as the breath of fire. For it, sit with your legs crossed and take a deep breath in and exhale, while engaging your abdominal muscles to push the air out in short, powerful bursts.

Infographic: Top 5 Yoga Poses For Relief From Allergic Rhinitis

With the change of seasons, many people fall prey to different types of allergic conditions, and allergic rhinitis is one of them. Though the best way to prevent it is to avoid allergens that trigger it, yoga can also help. Check out the infographic below for the best yoga poses that can help you find relief from it.

Illustration: StyleCraze Design Team

Frequently Asked Questions

Is allergic rhinitis life-threatening?

No, allergic rhinitis is not life-threatening as long as you take proper care.

Do I practice yoga only when I get attacked by allergic rhinitis?

No, practice the yoga poses for allergic rhinitis every day, so your body is prepared when there is an attack. Also, practice even after the attack to soothe the symptoms.

What foods cause allergic rhinitis?

Foods like eggs, cow’s milk, peanuts, nuts, soy, wheat, fish, and shellfish commonly cause allergic reactions and rhinitis (1).

How do you get instant relief from allergic rhinitis?

Use antihistamines or decongestant nasal sprays to relieve allergic rhinitis.

How long does allergic rhinitis last?

It depends on the extent of exposure to the allergen and the treatment undertaken to soothe it. Symptoms of allergic rhinitis may last a couple of weeks.

Yoga is an amazing tool that can help treat most ailments and keep you healthy and fit. Check out the video below to learn effective poses that can improve your respiratory functions.

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Patrick FrancoYoga Teacher

   

Patrick Franco is a yoga teacher with extensive knowledge about yoga and eastern medicine. Over the years, he has developed his passion into a global movement to train and inspire some of the world’s most influential yoga instructors.

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Shirin MehdiHealth & Wellness Writer

 

Shirin is a health and wellness writer with three years of experience and specializes in writing articles on yoga and has extensive knowledge about the postures of the asanas. Prior to joining Stylecraze, she interned with an advertising firm as a copywriter and as an editorial intern for a luxury fashion magazine.

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