The stuffy nose, the throbbing headache due to sinusitis can keep an individual awake all night long. The very next day the person feels tired and drowsy throughout the day due to the interrupted sleep. For those of you who are suffering from sinusitis for a very long time but it just keeps relapsing, try these yoga poses every morning for 2-3 months. You’ll be able to feel the difference yourself.
6 Most Effective Yoga Poses That Can Cure Sinusitis
This posture aims to relieve out sinus pressure by stretching the chest and opening the throat. For better results, you can use a yoga block to rest the hips.
Begin with lying with the back on the yoga mat.
Lift both the knees such that the back stays on the floor
After this, inhale and pull the hips upward to the sky
Meanwhile, hold your feet for better balance
Then, try to distribute the weight between the feet and the base of the shoulders
At last, exhale slowly and move downwards slowly
Downward- facing dog
It is a very common posture which people suffering from chronic sinusitis should practice regularly. This is an inverted pose that clears out nasal congestion by removing excess pressure from the head. This pose works by bringing the head below the heart.
Start with a Tabletop position in which the wrists are under the shoulders and the knees under the hips
Bring the feet together and slowly start lifting the hips towards the sky
Slowly put the head in between the resting arms
Breathe through the mouth if unable to do so through the mouth
First, return back to the initial position and then break the formation
Head-to-Knee Forward Bend
One of the contributing factors that increase the chances of sinusitis is stress. Fortunately, this pose is a stress reliever. Therefore, not only sinusitis but it can also treat stress-related conditions such as irregular periods, digestive problems, etc.
Start with sitting on the floor with the legs stretching in front of you
Bend your right knee such that the heel comes under your buttocks
The knee should be at a right angle with the stretched left leg
Begin to bring the torso down to the leg such that the bend is from the hips instead of the lower back
Bend as much as maximum as possible
Try to reach the extended foot with the hands. Or stretch till your hands reach
Inhale while extending the spine and exhale while bending forwards
Maintain the position for 10 times
Gradually, straighten both the legs
Repeat this with the other leg
In addition to reducing fatigue and stress, the plow pose straightens up the neck, shoulders, and back muscles. Also, it is very helpful for women going through menopause. It prevents bacterial infection in the sinuses by encouraging the proper functioning of the thyroid hormone.
First, put the back on the floor
Raise both the legs slowly over the head and interlock the fingers for better stability
Try to put as much weight as possible on the shoulders
Keep the legs straight up in the skin
Slowly bend from the hip and lower the toes on the floor beyond the head
The pose should be such that the torso should be perpendicular to the floor
Mainly used to clear out blockages in the body, it is primarily a breathing technique. Furthermore, it also relaxes the mind as well as release accumulated tension and fatigue. Steps–
First, sit in a comfortable position with the back straight and shoulders relaxed
Shut your eyes and breath gently throughout the procedure
Keep the left hand placed with the palm open on the knee of that side
Place the tip of the index finger and middle finger of the right hand in between the brows
Place the ring finger and small finger on the left nostril while the thumb on the right nostril
Press the thumb on the nostril and exhale gently through the left nostril
Gently inhale from the left nostril and close the left nostril with the ring finger and little finger
Open the right nostril and exhale from this one.
Repeat this with the other side. This marks one cycle of Nadi Shodhan pranayama.
Do this at least 9 times in one go.
Pranayama for Sinusitis
Breathing techniques are another way of alleviating stuffy noses. Mainly used Here are some techniques that can help in clearing out the excess pressure build-up inside the sinuses and the nose. Remember you have to be calm and relaxed to get effective results with this technique.
Calming breath- As the name suggests, this breathing technique has a calming effect on the body that helps to relieve out the sinus pressure.
Belly breathing- Start with lying on the back, knees bent and hands on the belly. Slowly start breathing deeply. Concentrate on the belly expanding while inhaling as well as exhaling.
Breath of fire- In this pranayama, the person has to breathe out forcefully a couple of times. The breath should be from the navel that makes the belly pump in and out. Start with slow and then gradually, increase the pace of breathing.
How to get rid of Sinusitis naturally?
In addition to practicing the above asanas for curing sinusitis, there are some remedies that one should follow to drain the mucus from the sinuses. Therefore, the individual is able to recover faster.
Here are some points to consider-
Inhale some steam
Keeping the face warm while inhaling some steam can prevent the mucus from getting thicker. The mucus thins out and the pressure subsides eventually. Add some essential oils for added benefits such as curing the infection.
This is a method of cleaning the mucus linings and nasal airways of any dried up mucus and germs. Generally, for nasal irrigation one can use saltwater solution, nasal wash or a neti-pot.
Found commonly in onions, apples and green tea, Quercetin is a natural hab that is rich in antioxidants. The herb works by curbing the release of histamines that triggers an episode of sinusitis.
Drink lots of water
Drinking lots of water helps to keep the mucus lining moist. Hence, the mucus is able to drain quicker and there is no accumulation in the sinuses.
Read more: Home Remedies That Can Cure Sinusitis
Yoga asanas mainly work by reducing the pressure in the various sinus points. Following some natural remedies can increase the effectiveness of the results. In most of the cases, the yoga will cure the condition if followed judiciously. However, if the symptoms persist for a long time, get in touch with an ENT specialist for proper diagnosis. You can also book an appointment with an ENT doctor from Pristyn Care.