8 Best Yoga Poses For Sinusitis – How To Do At Home

Performing yoga for sinusitis is a brilliant way to manage its symptoms naturally. Yes, you heard that right! Incorporating certain yoga poses into your fitness regimen is ideal for those who hate taking pills.

There are numerous yoga poses that show promise in treating a sinus headache. And the best thing about them? These poses are absolutely quick and easy to perform.

To help you get started, we have listed seven highly effective yoga poses for sinusitis. Try them out and see the results for yourself!

But before we go ahead, let us find out what sinusitis is.

 What Is Sinus?

Sinusitis is a problem in your body that occurs due to inflammation in the air-filled cavities present in the skull. It is characterized by symptoms like headache, fatigue, dental pain, and coughing. It may also give rise to major concerns like facial pain, nasal congestion, decreased sense of smell, and fever if left untreated (1). Phew! That sounds scary, right? Imagine having to actually go through it.

And why does it happen? There are various reasons for it, and some of the common ones are a stressful lifestyle, alcohol consumption and smoking. Even viral infections and fungal attacks are primary causes of sinusitis.

Sometimes physical conditions like septumⁱ  The cartilage and bones present in your nose that divides the nasal cavity into a left and right side. problems and nasal bones swelling cause sinus. The sinus problem can occur in anybody of any age or sex.

According to a population study by NCBI, sinusitis or rhinosinusitis is among the most common reasons for clinical visits in the United States. 14.7% of the survey participants reported having sinusitis. Women, children below 15 years, and adults aged 25-64 were found to be most affected.

It is medically known as rhinosinusitis. Other health problems can lead to sinus, and those are different types of allergies, tooth infections (yes, you read that right) and nasal polypsⁱ  Soft and painless growths on the lining of the nose or sinuses due to infection, allergies, or immune disorders. .

Therefore, a sinusitis problem is not just caused by one factor, various components play a part in it. So, yoga, an all-encompassing solution, may be effective in treating it. Apart from trying home remedies for sinus infections, you may also try doing yoga as it provides a holistic approach to managing and alleviating symptoms.

Let’s learn how yoga helps in treating sinusitis.

Yoga For Sinus Problem

Allergies are auto-immune problems that can inflame the nasal passages and complicate the pre-existing conditions of asthma.

Asthma is, however, caused due to a virus condition. Yoga provides symptomatic relief and gives the body a chance to breathe and recover.

Yoga restores the balance in your body and provides relief from migraine attacksⁱ  A severe and throbbing headache that usually occurs on one side of the head and causes symptoms like nausea and neck stiffness. and allergic nasal conditions.

It keeps your mind and body fresh. Yoga makes breathing easier as it opens up your nostrils and allows a smooth flow of air. It even clears the throat region enabling you to deal with the sinusitis problem better.

Hith, a yoga teacher and blogger, shares her transformative journey with practices that help alleviate allergic sinusitis: “I started with jalaniti and sutra nati practices that helped in reducing the energy episodes because I used to sneeze quite often (i).”

All of the above and much more which you will only know when you begin to practice. Check the yoga poses below to find out more.

Yoga Poses For Sinus

1. Gomukhasana
2. Janu Sirsasana
3. Bhujangasana
4. Ustrasana
5. Setu Bandha Sarvangasana
6. Adho Mukha Svanasana
7. Salamba Sarvangasana
8. Halasana

1. Gomukhasana (Cow Face Pose)

About The Pose- Gomukhasana or the Cow Face Pose is an asana that is named after the cow as it resembles its face during practice. The Sanskrit word ‘Go’ means cow and also means light. The asana is a beginner level Vinyasa yoga asana. It works best when you practice it in the morning on an empty stomach. Hold the pose for 30 to 60 seconds.

Benefits Of The Pose For Sinusitis- Gomukhasana reduces stress and anxiety. It stretches the chest muscles aiding flexibility in the air passage region. The pose helps offer stress relief and relaxation when you are worried or tired.

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

2. Janu Sirsasana (Head To Knee Pose)

About The Pose- Janu Sirsasana or the Head To Knee Pose is an asana that requires you to touch your head to the knee in a seated position as the name of the pose suggests. It is a beginner level Ashtanga yoga asana and works well when you practice it in the morning or evening on an empty stomach. Make sure you hold the pose for at least 30 to 60 seconds on each leg.

Benefits Of The Pose For Sinusitis- Practicing Janu Sirsasana calms your mind and gives a good stretch to your shoulders.  More importantly, any head down posture will help in draining out the fluids, clearing the air passages for optimal breathing. The pose relieves headaches, fatigue, and anxiety and provides holistic healing. The asana cures insomniaⁱ  A sleeping condition characterized by difficulty falling and staying asleep due to depression or certain medication. and high blood pressure which can make your sinusitis condition worse.

3. Bhujangasana (Cobra Pose)

About The Pose- Bhujangasana or the Cobra Pose is an intense backbend that resembles the raised hood of a snake. Bhujangasana is a beginner level Ashtanga yoga asana. Keep your tummy empty to practice the pose and try to do it in the morning. Hold it for 15 to 30 seconds while you do so.

Benefits Of The Pose For Sinusitis- The Cobra Pose opens up the lungs and invogrates the heart. It works great as a stress relief mechanism. This is one of the best yoga poses for sinus relief as it opens up your lungs and makes breathing easier.

Quick Tip

If you have spinal cord issues, severe back pain, or neck ailments, like spondylitis, it is best to avoid Bhujangasana, as it puts pressure on the spine. Moreover, the stress that it puts on the abdominal area may not make it an ideal posture for pregnant women.

4. Ustrasana (Camel pose)

About The Pose- Ustrasana or the Camel Pose is also a backbend that resembles the stance of a camel. It is a beginner level Vinyasa yoga asana. The asana works best when practiced in the morning on an empty stomach. Hold the pose for 30 to 60 seconds while you do so.

Benefits Of The Pose For Sinusitis- Ustrasana is great for your overall health and wellness. It improves your respiration and stretches your throat and chest. The pose stretches and opens up your entire frontal region. Therefore, it is also considered one of the most effective yoga poses for treating a cold and similar issues.

5. Setu Bandhasana (Bridge Pose)

About The Pose- Setu Bandhasana or the Bridge Pose is named so as it resembles a bridge. The pose is a beginner level Vinyasa yoga asana. Practice it in the morning or evening on an empty stomach and clean bowels. Also, remember to hold the pose for 30 to 60 seconds.

 Benefits Of The Pose For Sinusitis- Setu Bandhasana helps relieve stress in the back and stimulates the chest and hyoid glands. Since the heart is stimulated, this positively fills in the heart chambers with easy oxygenated blood and aids in alleviating such conditions.

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

6. Adho Mukha Svanasana (Downward-Facing Pose)

About The Pose- Adho Mukha Svanasana or the Downward-Facing Dog is an asana which looks like a dog bending forward with its head bent down. It is a beginner level Ashtanga/ Hatha level yoga asana. Make sure you practice it in the morning on an empty stomach. And, hold it for 1 to 3 minutes.

Benefits Of The Pose For Sinusitis- The pose improves the blood circulation in the body easing out any knots and stress crumpled up in the body. It stretches your neck and spine releasing pressure in those areas. It is one of the breathing techniques that give respite from nasal congestion and improve respiratory health. To know more about the pose and its procedure, click here- Adho Mukha Svanasana.

To know more about the pose and its procedure, click here- Adho Mukha Svanasana.

Quick Tip

If you have an injury, you can modify the Adho Mukha Svanasana by positioning your back horizontally and placing your hands at the top of the backside of a chair.

7. Salamba Sarvangasana (All Limbs Pose) 

About The Pose- Salamba Sarvangasana or the All Limbs Pose is an asana that is considered as the queen of all poses. It is an advanced level Hatha yoga asana that paves the way for more complex asanas. Practice it in the morning on an empty stomach and hold it for 30 to 60 seconds.

Benefits Of The Pose For Sinusitis-The pose cures mild depression and calms your brain, and improves mindfulness. It gives your neck a good stretch and keeps insomnia and fatigue at bay.

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

8. Halasana (Plow Pose)

About The Pose – The Halasana yoga is an inverted asana involving a full-body stretch that begins with the Sarvangasana, from where the feet are lowered backward until the toes touch the ground behind the head. It is also called the inversion circulation pose owing to its potential benefits for blood circulation. This pose is generally done at the end of a yoga session and is held for as long as it is comfortable for the practitioner.

Benefits Of The Pose For Sinusitis – Holding this full-body inverted position helps the body relax and, as mentioned before, boosts better blood circulation throughout the body. This may help drain the nose, offer relief, and improve the quality of breathing.

Caution: Avoid doing these poses if you have any in the shoulder, back, or wrist areas. You should also avoid any pose that causes discomfort or sharp pain while doing it. If you are pregnant or have any medical conditions, consult with a healthcare provider or certified yoga instructor before attempting these poses. Always listen to your body and do not push it beyond your comfort level.

Along with practicing these yoga poses for sinusitis relief, it is also important to support your body with a healthy lifestyle. Ensure adequate hydration, as proper hydration, especially with hot fluids, helps thin mucus and ease sinus pressure (2). You may also incorporate natural remedies like steam inhalation and nasal irrigation in your routine (3). Some foods like turmeric and ginger may help manage the symptoms, as they have anti-inflammatory properties (4). Further, practicing mindfulness and managing stress may also improve sinus health, as stress can sometimes exacerbate symptoms (5). Together with yoga, these habits can make a big difference in enhancing your sinus health and boosting overall well-being.

Now, let’s answer some common queries about sinusitis.

Frequently Asked Questions

Will yoga help cure my sinusitis problem entirely?

There are high chances of yoga being able to do so, but you must consult your doctor and take the help of a yoga teacher to do so.

How often do I practice yoga to help my sinusitis condition?

Practice yoga every day at least once in the day to tackle and heal your sinusitis problem.

Which pranayama is good for sinusitis?

Bhramari pranayama is an effective breathing technique for sinusitis. It relieves congestion and helps treat sinusitis (6). To perform it, close your ears with your thumbs and place your index finger just above your eyebrows. The rest of the fingers cover your eyes. Close your mouth and inhale deeply through your nose. Make a humming sound like a bee while exhaling. Repeat 3 to 4 times.

Can anulom vilom heal the sinus?

Yes, anulom vilom can heal the sinus by clearing congestion from the nasal passage. It also improves immunity and blood flow throughout the body and brain (7). To perform this breathing technique, close your right nostril with your thumb and inhale through your left nostril. Now, close your left nostril with your ring finger and release your thumb. Exhale through the right nostril and inhale from the same side. Cover the right nostril with your thumb again and remove the ring finger from the left. Exhale and repeat the process for at least 5 minutes.

Is kapalbhati good for sinus?

Yes. Kapalbhati is effective in treating sinuses by clearing congestion while also promoting brain function and blood circulation in the body (8).

Infographic: 7 Yoga Poses To Clear Stuffy Sinuses

Stuffy nose, itchy eyes, and severe headaches are just a few of the woes caused by sinusitis. While certain medications can provide relief, yoga is an effective way to clear up your sinuses in the most natural way possible. The infographic below recaps the most effective yoga poses that can help improve breathing, enhance lung function, and improve overall mental state. Check it out!

Illustration: StyleCraze Design Team

Learn simple yoga lessons to get relief from the sinus and cold! Watch this video to know how some easy yoga poses and breathing techniques can make all the difference and help you manage respiratory problems better.

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Reviewer Author Editor Fact Checker

Anirudh GuptaCertified Yoga Instructor

 

Anirudh has 9 years of experience as a Certified Yoga Instructor – RYT 200 – Yoga Alliance from Yoga Vedanta Centre. His teaching style incorporates the therapeutic principles of healing into the asanas and leaves one refreshed and energized.

Read full bio of Anirudh Gupta

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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Arshiya SyedaCo-Editor-in-Chief

Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

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Moksha GandhiHealth & Wellness Writer

Moksha is a health and wellness writer and a certified diet and nutrition coach. Her passion for science and writing has helped her excel in crafting evidence-based articles. Her previous experience in writing science-based research papers ensures that her articles are grounded in research and provide practical tips that are reader-focused.

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