Yoga poses for relief from sinusitis and nasal congestion

Sinusitis, a common ailment during the monsoon and winter seasons, is characterized by inflammation of the sinus cavities. It can be caused by allergies, infections, nasal polyps, or swelling of the sinus lining. Symptoms include nasal congestion, difficulty breathing through the nose, pain and swelling around the eyes, cheeks, nose, or forehead, as well as cough, headache, fever, and sore throat.

Himalayan Siddhaa Akshar, yoga and spiritual leader, founder, Akshar Yoga Institutions says, “While painkillers and antibiotics are often prescribed to treat sinusitis, practicing yoga can provide relief. Yoga can help stimulate white blood cell production, improve blood circulation, and release endorphins. Certain yoga asanas specifically target sinusitis by opening up the air passages in the nose.”

One of the significant benefits of yoga is that it stretches the lungs and enhances their capacity to intake oxygen. Yoga also stimulates the production of adrenaline, which helps contract blood vessels. This contraction may aid in reducing inflammation and swelling associated with sinus infections. Other preventive measures for sinusitis include immunization, avoiding smoking, and frequent handwashing.

Here are some yoga techniques that can help alleviate sinusitis:

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.

Begin by kneeling on a yoga mat and placing your hands on your hips. Arch your back and slide your palms over your feet until your arms are straight. Keep your neck in a neutral position and hold the posture for a few breaths. Exhale and slowly return to the starting position, withdrawing your hands and bringing them back to your hips as you straighten up.

Sit comfortably in a pose such as Sukhasana, Ardha Padmasana, or Padmasana. Straighten your back, close your eyes, and place your palms facing up on your knees. Inhale normally and focus on forcefully exhaling with short, rhythmic breaths. Use your stomach to expel air from the diaphragm and lungs, compressing it. Inhalation should occur naturally as you decompress your stomach.

Sit comfortably in a pose such as Sukhasana, Ardha Padmasana, or Padmasana. Straighten your back, close your eyes, and place your palms facing up on your knees. Inhale deeply, filling your lungs with air, and then exhale completely. Maintain a 1:1 ratio of inhalation and exhalation. For example, if you breathe in for 6 counts, exhale for 6 counts.

Start by practicing these breathing techniques for five minutes a day and gradually increase the duration over time.

​Also Read: Yoga poses that help align the heart chakra​