9 Best Yoga Poses For Sinus And Headache Relief

Yoga is a common practice in the ancient Hindu and Buddhist traditions. Yoga for Sinus Relief is effective because some yoga positions involve the muscles that are affected. In older times, when medicine and technology were less advanced, yoga was the prime technique of curing ailments. Yoga was also a cultural practice in those days and was practiced by most people. Hence, medical research proved that sinus treatment in yoga is an effective cure to treat and give mental peace and rest to the mind. Several effective improvements effectively is seen on inculcating yoga for sinus relief in our daily routine. It has no side effects, and along with curing sinus, yoga for sinus infection has a lot of positive benefits on both the mind and body.

What is Sinusitis?

Sinusitis is the inflammation or swelling in the nasal cavity and sinuses. Healthy sinuses are filled with air, but toxic fluids can get caught in these air passages. These fluids are conducive for the growth of germs and bacteria. This leads to the inflammation and irritation of the sinuses. The symptoms of sinusitis include –

• Blocked/runny nose.
• Lack of sense of smell.
• Facial pain or pressure.
• Fever.
• Congestion/difficulty in breathing.
• Bad breath.
• Fatigue.
• Headaches.

Yoga Poses for Sinus Treatment:

Yoga is a powerful form of fitness and can cure several diseases without any side effects. The yoga for sinus problem is a natural and organic way to get into a better lifestyle.

Let us take a glimpse at the best yoga poses that deal with sinus relief.

1. Kapalbhaati Pranayama:

Sinuses are found in the forehead, cheekbones and behind the nose. When there are blockages in these areas due to infections, these areas swell up and cause pain. To reduce the pain and to avoid the formation of bacteria, pranayama is recommended. Kapalbhaati is pranayama, or a breathing technique in yoga poses for sinus, which helps in releasing the mucus collected in the affected areas and relieves sinus pain.

How to Perform?

1. Sit in a meditative pose on a yoga mat.
2. Keep your hands on either knee with your palms facing upwards.
3. Press your index finger against your thumb with some pressure.
4. To do the Kapalbhaati, inhale slowly and exhale vigorously.
5. While exhaling, your abdomen should get pulled in and released when you are exhaling.
6. Repeat this until you feel your abdomen stretching.
7. Keep your eyes closed to maintain concentration as breathing exercises require a meditative state of mind.
8. Practice daily for 10 minutes to ensure relief from sinusitis.

2. Janu Sirasana / Head to Knee Pose:

While there are thousands of yoga asanas that have evolved from the various yoga styles that exist. Different ailments call for the practice of different asanas. Performing yoga for sinus allergies that engage the affected areas ensures that there is enough oxygen and blood supply to these areas. Janu Sirasana involves the nasal cavity, and other sinuses are cured with improved oxygen flow to these areas, which help in reducing the inflammation.

How to Perform?

1. Place yourself on a yoga mat with your legs in front.
2. Fold a leg at the knee and bring it towards the inside of your leg.
3. Keep your other leg straight and slowly bend forward.
4. Maintain a straight angle and rest your head on your knee.
5. Keep your back and knee straight while performing this pose.
6. Interlock your arms beyond your foot to ensure support.
7. Keep breathing steadily and hold this pose for three minutes.
8. Slowly release your foot and come back up without disturbing your breathing cycle.

3. Ustrasana / Camel Pose:

Ustrasana is the best way to use Yoga for Sinus Headache. It is Ustrasana stretches the muscles in the nasal cavity and sinuses and can reduce inflammation in these areas by providing sufficient oxygen supply. When patients who suffer from sinus perform this yoga pose, they notice results in two to three days. The congestion slowly starts clearing out, and the passage becomes cleaner.

How to Perform?

1. On a yoga mat, sit on your knees with your feet behind.
2. Slowly reach behind and touch either foot with your hands.
3. Look up as you stretch behind to form a rectangular shape with your body.
4. Hold this pose for four to five minutes. Keep your gaze focused and concentrated.
5. Stretch your head as far as it can go without causing too much pain.
6. Perform this asana under supervised conditions only.

4. Bhujangasana / Cobra Pose:

Bhujangasana is a special yoga for sinus headache relief that is also a member of the Surya Namaskar family. The Bhujangasana has a lot of health benefits. It engages the spine along with the respiratory tract and hence provides generous oxygen supply to the brain and can release all the bacteria that are collected in the nasal passages due to sinusitis. It also helps in strengthening the core of your body and boosts the immune system.

How to Perform?

1. On a yoga mat lie down with your face on the mat
2. Place your hand on either side of your shoulder
3. Make sure your heels are facing upward
4. Slowly raise yourself off the floor and support with the arms.
5. Tilt your head behind and lift yourself
6. Hold this pose for three to four minutes.
7. Keep your eyes focused at one point to ensure all the benefits of practising this asana.
8. Repeat daily for best results with the treatment of sinusitis.

[Read: Best Yoga Poses For Thyroid]

5. Setu Badha Sarvangasana / Bridge Pose:

Yoga to Cure Sinus is recommended by doctors when sinusitis is detected at an early stage. Sinus can be cured by yoga when it is detected in time. Setu Badha Sarvangasana is a perfect treatment for sinus as it engages the respiratory system to its fullest functioning ability and helps in reducing the inflammation and congestion in the nasal cavity.

How to Perform?

1. Lie on the yoga mat facing the ceiling.
2. Place both your arms on either side of the body and bend your knees.
3. Ensure that both your feet are flat on the ground.
4. Slowly lift yourself from the waist and hold yourself.
5. Gradually pull up your chest with only your head and shoulders resting on the floor with your feet.
6. Maintain a steady gaze and peaceful breathing cycle while performing this pose.
7. Hold this pose for four minutes and slowly relax your body to the ground.
8. Practice daily for fast and effective results.

6. Adho Mukha Svanasana / Downward Dog Pose:

The downward dog pose resembles a dog stretching. Adho Mukha Svanasana ensures instant blood supply to the affected areas in the head and the septum path. Yoga exercise for sinus releases the bacteria causing the blocked nose and can help in the treatment of sinusitis. It also elongates and stretches the spinal cord, which results in the proper functioning of all vital organs in the body.

How to Perform?

1. Stand on a yoga mat with a shoulder’s distance between your feet.
2. Slowly bend forward to reach the floor with your palms.
3. Maintain enough distance between your palms and your feet to ensure good stretch to your spine.
4. Keep your back straight
5. Do not bend your knees.
6. Try to rest your heel at the back and observe the strain on your calves.
7. Keep a steady breathing cycle while performing this pose and put your head in between your arms.
8. Hold this pose for four to five minutes and repeat thrice.
9. Perform the Adho Mukha Svanasana daily to ensure relief from sinusitis.

7. Sarvangasana / Supported Shoulder Stand:

Supported shoulder stand ensures that blood flow occurs in a reverse way and has incredible benefits to the mind and body. Sarva means all and Anga means body. Sarvangasana is an asana of the entire body. This best yoga for sinus involves all the crucial muscles required in the proper functioning of the body. All the vital organs are stretched and contracted while performing this pose, which provides long-lasting benefits and relief from intense sinus headaches.

How to Perform?

1. On a yoga mat, lie down on your back with arms by your sides
2. Lift your legs without bending your knees.
3. Slowly lift yourself from the waist and support it with your arms.
4. Make sure your elbows are resting on the mat to ensure proper support.
5. Make sure your legs are in one line and not moving.
6. Keep your knees straight slowly and point your toes upwards
7. Hold this pose for five to six minutes.
8. Keep a proper and steady breathing cycle while performing this pose.
9. A focused eye ensures better concentration, which leads to a better balance.
10. Sarvangasana must be practised daily to reduce sinus irritation.

8. Shirshasana / Head Stand:

The brain is the most important organ in the human body. Yoga has always been a science of the mind and the body. Shirshasana works on the core of yoga and engages the muscles in the head. Shirshasana yoga poses for sinus relief by engaging the brain ensures the involvement of the respiratory tract that is usually blocked due to sinus infections.

How to Perform?

1. On a yoga mat, sit on your knees and bend forward.
2. Interlock your fingers and place them slowly on the ground.
3. Rest your elbows in a V and rest your head in between your arms.
4. Slowly lift yourself and press your arms against the ground for support.
5. Do not press your head on the ground and exert unnecessary pressure on the head.
6. Keep your legs straight
7. Do not bend your knees.
8. Keep your vision locked and focused on maintaining balance.
9. Do not practice Shirshasana unsupervised and without expert guidance.
10. Hold the pose for four minutes and slowly bring yourself down to recover.
11. Practice Shirshasana daily to ensure a healthy life.

[Read: Best Yoga Asanas For Piles]

9. Matsyasana / Fish Pose:

Stretching the muscle tissues in the respiratory tract is the vital trick of Yoga Exercises for Sinus. Matsyasana is also called the fish pose because it resembles a fish. Matsyasana engages your core and the nasal cavities by opening up your chest. This yoga poses for sinus pain leads to a fresh supply of oxygen, which is extremely beneficial for clogged noses.

How to Perform?

1. Lie down flat on your back with legs stretched out
2. Point your toes up in front and make sure your arms are by your sides.
3. Lift yourself from the chest area and dip your head behind.
4. Try to touch the ground with your head and keep your legs firmly on the floor.
5. Hold a steady gaze and maintain equal and full respiration cycles.
6. Remain in this pose for four minutes and slowly release yourself.
7. Lie down and relax completely.
8. Do not perform this pose unsupervised.
9. Perform this daily to get rid of sinus troubles.

These were the 9 Best Yoga for Sinus treatment that can be practised at home. It is very important and essential to get a professional diagnosis of the level of the damage before self-treatment. Yoga is a restorative therapy that can aid several diseases such as sinusitis and congestion in the respiratory system. If this guide was useful to you, let us know in the comments as to which asanas helped you the best with your sinus issues. Tell us how you liked this guide on yoga to cure sinus problem so that other people with similar issues can reap the benefits of these yoga asanas.

Disclaimer:

Ensure that you take expert opinion before you begin treatment for sinus. Any personal treatment, exercise, or tips should be undertaken after following up with medical practitioners. Do not treat the medical condition at your discretion.

Frequently Asked Questions & Answers:

Q1. What Are The Causes Of Sinusitis?

Ans: Sinusitis is caused due to congestion or blockage in the nasal cavity and other sinuses. These blockages are often the growth and collection of toxic bacteria. The bacteria lead to thick, toxic fluids known as mucus. Sinusitis is caused due to a variety of reasons such as –

• Allergies
• Exposure to dust.
• Poor lifestyle choices.
• Alcohol consumption.
• Smoking

Q2. Can Yoga Permanently Cure Sinus?

Ans: The answer is Yes and No. Yoga is a therapeutic form of fitness that can help with the treatment of various illnesses. When a person is diagnosed, depending on the severity of the illness, asanas are recommended. The symptoms of sinus are treated, and symptoms alleviated with yoga. Some cases require external factors such as medical treatments. Self-diagnosis with sinus can be extremely risky, so a thorough checkup must be done by your physician for any symptoms of sinus.

Q3. What Are The Symptoms Of Sinus?

Ans: Sinus detected in the early stages can avoid a lot of trouble and pain. The symptoms of sinus are similar to those of a common cold, but sinusitis causes terrible headaches. Some of the symptoms of sinusitis are –

• Blocked/stuffy nose.
• Throat irritation.
• Red eyes.
• Inflammation of throat and nasal cavity
• Runny nose
• Fever

Q4. How Should I Take Precautions While Performing Yoga?

Ans: It is important to get your healthcare provider’s consent before attempting yoga. All asanas before proper learning and proficiency must be performed under supervised conditions. Going to a yoga class can enlighten you about the world of Yoga. This also helps in getting to know the proper technique of every move. Practising yoga under the supervision of experts is crucial for a beginner. People with knee problems or high blood pressure should consult their physicians before practising yoga moves. Yoga needs to be done slowly, and any jerks to any body parts can cause injuries. It is advisable to learn the basics of yoga from experts before venturing out on your own.

Q5. Which Style Of Yoga Should I Learn?

Ans: Yoga is an ancient practice that has been around for close to 300 years. There are several styles of yoga that have evolved over the years. They are –

• Ashtanga Yoga
• Hatha Yoga
• Iyengar Yoga
• Power Yoga
• Bikram Yoga.

These are a few styles of yoga that can be learned and help to lead a positive and healthy life. Everybody’s needs are different, and it is recommended that you experiment with a few classes of various styles of yoga and find the one that suits you and your requirements in the best possible way.

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