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5 Yoga Asanas To Clear Your Sinuses & Breathe Easy

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A natural way to drain your sinuses, if you’re someone who suffers from allergies, a blocked nose, or the sniffles very often, you must consider yoga as a supplementary form of treatment. The very basis of a yoga practice is breathing exercises, which is why certain asanas can be very helpful when it comes to fixing that chronic sinusitis.

The Channel 46 has collaborated with Nikita Agrawal, Founder of Isira Yoga, for a weekly yoga segment that focuses on health and wellness. This week, she details 5 yoga poses that can help you clear your sinuses and breathe easy.

1. Setu Bandhasana, Or The Bridge Pose To Clear Your Sinuses

Step-By-Step: 

  • Lie down on your back, bend both knees (knees facing the ceiling and hip-width apart)
  • Move the feet closer to the buttocks and press the feet into the floor.
  • Inhale and lift the hips up.
  • Press down into the arms and shoulders to lift the chest up.
  • For advanced practice take the hips up higher

Benefits: 

  • Stretches the chest, neck, spine, and hips.
  • Strengthens the back, buttocks, and hamstrings
  • Helps alleviate stress and mild depression
  • Makes breathing easier and opens up nostrils allowing a smooth flow of air

Caution: Don’t perform if you have a neck, back, or shoulder injury

2. Sarvangasana, Or The Shoulder Stand To Clear Your Sinuses

Step-By-Step: 

  • Lie on your back with hands on the side
  • Draw the feet close to the hips then exhale and push your thighs to your core
  • Support your back with your palms
  • Lift the lower part of the body vertically, feet away from the head
  • Draw your elbows toward each other
  • Bring your thighs in line with your torso
  • Bring chin to chest 
  • Breathe normally while holding the posture.
  • To release the posture continue using your palms to support the back and slowly and carefully lower the hips to the mat 

Benefits: 

  • Relieves backache
  • Eases constipation 
  • Decongests the nasal areas providing relief for sinusitis

Caution: Do not perform if you have high blood pressure, neck injury, spinal ailment, or heart problems.

3. Halasana, Or The Plough Pose To Clear Your Sinuses

Step-By-Step: 

  • Lie on the mat keeping the arms by the side of the body.
  • Slowly lift the legs perpendicular to the mat. 
  • Gently press your arms against the floor and raise your hips. 
  • Lift your spine and try to keep it straight till your big toes reach the mat over your head. Ensure your knees are not bent. (You may use your arms to support by placing hands on your back.)
  • Tuck your chin and bring your arms closer and interlock the fingers of both of your hands. 
  • To release the pose, gradually bring down your spine and legs back to the mat. 

Benefits: 

  • Stretches shoulder and spine
  • Reduces fatigue
  • Therapeutic for sinus

Caution: Do not perform if you have a neck or back injury, are pregnant, or have a hernia

4. Bhujangasana, Or The Cobra Pose To Clear Your Sinuses

Step-By-Step: 

  • Lie down on your stomach with your hands beside your ribs and toes pressed on the mat
  • Inhale and lightly using your hands lift your head and chest 
  • Slightly bend your elbows, relax and roll your shoulders back and down
  • Arch your neck and look upward gently
  • Breathe normally while holding the posture.
  • To release the posture gently drop your chest on the floor. 

Benefits:

  • Boosts confidence
  • Improves posture
  • Keeps the spine strong and agile
  • Improves digestion
  • Opens up the lungs and makes breathing easier

Caution: Do not perform if you have spondylitis, severe asthma, back injury, or if you’re pregnant

5. Shavasana, Or The Corpse Pose To Clear Your Sinuses

Step-By-Step: 

  • 1. Lie down with your back on the mat with your feet slightly apart
  • 2. Relax your shoulders, straighten your arms with your palms facing upwards
  • 3. Close your eyes
  • 4. Relax your body and breathe deeply
  • 5. Bring awareness and be mindful of your breath

Benefits:

  • Calms the mind 
  • Helps lower blood pressure
  • Infuses fresh air and clears passageway which helps with clearing sinuses

*Avoid tilting your head towards any shoulder. Keep the body still and mind relaxed with minimum thoughts

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