Effective Yoga Poses To Get Rid Of Snoring

Snoring is often associated with several jokes. It is brushed away as a trivial ailment around the globe. Little do people realize that snoring is a serious problem and can pose serious health illnesses. Not only the snorer but the bed partner also is affected by snoring. The snorer can suffer from a heart attack while it can leave the other sleepless. 

What are the causes of snoring?

Yoga therapy works on the causes of snoring. To know about the causes of snoring, read below-

In the last decade, yoga has emerged as a way to get rid of snoring. Consider yoga for snoring problems for the advantages it offers-

  • It is safe 
  • Does do not have any side effects
  • Decongests the breathing canal
  • It can be coupled with other treatment option

Now that you understand the reason to choose yoga, why not give the following 8 yoga poses a try?

  1. Bhujangasana or Cobra Pose

    Cobra pose
    In this pose, you imitate the raised head of a cobra. This pose is an important one in Surya Namaskar or Padma Sadhana also. The posture helps to clear the lungs hence, your airway is free. This subsequently decreases your susceptibility towards snoring. This improves better blood circulation throughout the body so that you can breathe better and other functions of the body.
    Other benefits of Bhujangasana include stretching of the shoulders and neck, strengthening of the back and relieving pressure from sensitive points in the neck and shoulders.

  2. Dhanurasana or Bow Pose

    This pose is similar to the previous one. You open your neck, chest, and shoulders that help you take deep and clear breathing. It declutters your throat when you inhale or exhale which ultimately prevents you from snoring. The other advantages of this pose are- strengthening of the upper back, massaging the digestive organs, and opening a tight pelvis.

  3. Bhramari Pranayama or Bee Breath

    brahmari pranayama
    Pranayama is a breathing exercise and not a posture. For people who are just beginning their yoga therapy, this is the first step. The main objective of this asana is to regain calm and composure. This is a very good breathing practice for people suffering from anxiety.
    Bhramari Pranayama can cure snoring by reducing high blood pressure in the body. If you have a problem with sinus which is leaving sleepless at night, then practice bee breathing to get relief from headaches.

    Also Read: Myth or Fact: Does Obesity Lead To Snoring?

  4. Ujjayi pranayama or Victory Breath Technique

    ujjayi pranyama
    This asana strengthens the throat muscles and also regulates sleep. Also known as hissing or ocean breath, this pranayama helps to make a person aware of his surroundings, increases blood circulation throughout the body, brings physical, mental, emotional and spiritual wellbeing, gets rid of toxins and releases tension. 

  5. Nadi Shodhan pranayama or Alternate Nostril Breathing Technique

    alternate breathing technique
    If stress is the reason behind your snoring, then this breathing technique is the answer. It prepares the mind in a meditative state and helps to relax it. It helps to release accumulated tension and fatigue as well as keep the mind calm, happy and peaceful. This asana helps to concentrate on the present rather than the past or future.

    Also Read: Myth or Fact: Is Snoring Bad for My Health?

  6. Kapal Bhati pranayama or Skull Shining Breathing Technique

    kapal bharti
    As the name suggests, this asana works on the organs located in the skull. This is another breathing exercise that can reduce loud snoring. This pranayama clears the lungs, cranial sinus, and skull organs. As your cranial sinus gets cleared, it unclogs the airways. Hence, it can alleviate the problem of snoring.

  7. Simha Garjasana or Roaring Lion pose

    An important organ that comes into play for snoring is lion roaring pose. It exercises the tongue, relaxes the throat muscles and prevents soreness. As this posture works on these muscles, it also prevents snoring.

  8. Chanting om

    chanting om
    ‘Om’ sound is a form of energy that produces very strong vibrations in the body. It relaxes every atom in the body. Sit in Padmasana and chant om a couple of times for the overall enhancement of the body. Chanting om actually controls blood pressure and symptoms of elevated blood pressure. It normalizes your breathing by detaching you from the outer world. 


Yoga is a very effective option but it is better to perform this under supervision. Some asanas are inappropriate for some people. For example, people with extreme backache should avoid Bow Pose. Also, when snoring is caused by an abnormal structure such as a deviated septum inside the nose then yoga is useless. Doctors recommend a septoplasty surgery under such circumstances.

Also Read: Is it possible to straighten the deviated nose?

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