Sinusitis, a common health condition during winters and monsoon, usually arises from allergies, infection, or inflammation due to the suspended particles in the air. It occurs when the foreign particles enter our nasal passage and inflame the cavities surrounding it. Allergies or cold can trigger acute sinusitis, which usually resolves on its own. Chronic sinusitis, on the other hand, arises due to infection and can last up to eight weeks. Some of the most common symptoms of sinus infection include facial pain, stuffy nose, nasal congestion, fatigue, thick nasal discharge, etc. It can also cause cough, fever, headache, sore throat, etc.
While acute sinusitis doesn’t usually require medications other than pain killers, chronic sinusitis might require antibiotic medications. Apart from medicines, yoga for Sinusitis everyday can also provide relief. Breathing exercises in some yoga asanas open the nasal passage and provide comfort.
Benefits of Yoga for Sinusitis
Although practicing daily yoga offers numerous physical, spiritual, and mental advantages, its benefits for sinusitis include
- Controlled breathing is the centerpiece of yoga practice.
- As you increase the oxygen flow, it repairs damaged cells and decreases inflammation.
- Similarly, slow breathing increases the blood flow in your vital organs.
- Yoga helps in limiting fluctuations of your mind. As you meditate, mental loops of anger, desire, frustration, etc. slow down, which liberates your mind.
- Relaxing in the therapeutic yoga asanas balances your nervous system and soothes it.
- Restorative yoga poses help you sleep better and relieve physical and mental exertion.
- One of the most common complaints with sinusitis is the occurrence of headaches. Yoga has proven to be effective in reducing sinus headaches.
- Combining yoga with medications reduces the intensity and frequency of headaches.
- By clearing the blockages, yoga increases the blood flow in your brain. As it brings down the stress, it provides relief from headaches as well.
- The increased blood circulation also alleviates tension and reduces throbbing sensations.
- Focusing on the present is the integral philosophy of yoga.
- The holistic pain management aspects of yoga check distraction. The less distracted you are, the more you live in the present.
- As you visualize breathing, it takes the pressure off your brain and allows you to concentrate.
- Practicing yoga every day helps you coordinate better, improves your reaction time, and boosts memory.
- As yoga builds your mental focus, it shortens your response time and makes you more attentive in your daily chores.
Yoga Asanas for Sinus Infection Relief
Below are the yoga asanas for sinus infection that you can do daily to get relief from the nasal congestion.
Bridge Pose (Setu Bandhasana)
This bridge pose is a back-bending yoga pose that stretches your chest, spine, neck, and hips to improve blood circulation. It provides relief from depression, anxiety, headache, stress, etc. by calming your brain and nervous system.
- Lie on your back with your feet flat on the floor and knees bent. Maintain a distance of hip-width to keep your legs apart.
- Press your heels down into the floor.
- Lift your back off the floor and touch your chest with the chin as you support the weight with your feet, arms, and shoulders.
- Place your hands under the hips and interlace the fingers.
- Maintain the posture for 1-2 minutes.
- Release the fingers and slowly lower the tailbone back down
- Helps in reducing sinusitis, asthma, and blood pressure
- Improves digestion
- Strengthens muscles in your back
Downward-Facing Dog Pose (Adho Mukha Svanasana)
It is the poster pose for yoga and one of the most traditional poses for beginners. A part of the Sun-Salutation (Suryanamaskar) sequence, Adho Mukha Savasana yoga pose is a preferred transitional and resting pose.
- Start the pose by coming to your hands and knees.
- Place your wrists under the shoulders and your knees under the hips.
- Lift your hips and stretch your legs by pushing through your hands on the floor.
- Broaden your collarbones by rotating your upper arms outwards.
- With your head hanging, shift your shoulder blades towards your hips, away from your ears.
- Move the weight of your body from your arms to your quadriceps by engaging them for a resting pose.
- At this pose, ensure that the distance between your feet and hands is the same as the Plank Pose.
- Keeping your tail high, rotate your thighs and place your heels towards the floor. However, do not step your feet toward the hands to touch the floor with your heels.
- Bend your knees as you exhale, release, and come back to your hands and knees.
- Therapeutic for sinusitis and asthma
- Relieves stress and depression
- Strengthens arms and legs
Plow Pose (Halasana)
Halasana pose provides relief from backaches and headaches by increasing blood circulation.
- Start by standing upside down on your shoulders.
- Move your feet above your head as you try to touch the floor. If you cannot reach the floor with your feet, you can use a stool or a pillow.
- You can put your hands on your lower back for added support.
- Maintain this posture for about 2-3 minutes as long as you are comfortable.
- For releasing the pose, roll down your spine back and lift your legs, forming a right angle.
- Finally, bring down your legs to lie on your back on the floor.
- Relieves from anxiety, stress, and headache
- Stretches your spine and shoulders
- Relieves from sinusitis by calming the brain
Reclining Hero Pose (Supta Virasana)
It is the perfect and intensive pose for people suffering from tight thighs.
- Begin by sitting down in the Hero Pose. Keep your upper body straight and bend your legs back at the knees. At this pose, your feet must be on either side of the upper thighs.
- Keep your hands down on the floor near your hips and move your hands back while leaning your torso backward.
- Come down on your forearms by bending your elbows.
- Ensuring that your knees are close together, continue releasing your back toward the floor till you are comfortable on the forearms.
- Maintain this reclining pose for 2-3 minutes.
- To come out from this pose, raise your body on your forearms, followed by pressing your hands to sit completely.
- Relieves tired leg
- Therapeutic for sinusitis and asthma
- Improves digestion
Standing Forward Bend Pose (Uttanasana)
Forming a part of the Sun Salutation (Suryanamaskar) sequence, Uttanasana is the perfect pose for increasing the flexibility of your body at the beginning and ending of your exercise.
- Begin by standing straight with your hands raised, sweep your arms down to form a forward fold from your hips.
- Stretch as long as you can and try to touch the floor or your toes with your fingertips. Slightly bend your knees to ensure that they do not lock.
- Draw your quadriceps muscles by engaging them to open your hamstrings.
- Shift your weight forward on your feet to keep your hips over ankles.
- Maintain this pose for 2-3 minutes. Release by inhaling and placing your hands on hips. Pull your abdominal muscles and press your tailbone while rising slowly.
- Relieves insomnia, fatigue, and stress
- Soothes brain and reduces headache and sinusitis
- Strengthens calves, thighs, and hips
Seated Forward Bend Pose (Paschimottanasana)
This pose helps in relieving headaches, fatigue, anxiety, and promotes weight loss.
- Sit straight on the floor/ mat and extend your legs.
- Pull your toes back towards your shins.
- Sitting straight on your sit bones, stretch your spine.
- Hinge on your hips and bend forward and try to touch your feet with your hands.
- Tuck your chin into your chest and fold your torso between your legs.
- Maintain the pose for up to 3 minutes until you are comfortable.
- Relieves from sinusitis, insomnia, and diabetes
- Soothes headaches and anxiety
- Relaxes brain to relieve stress
Supported Headstand Pose (Salamba Sirsasana)
One of the most difficult poses to master, the supported headstand is a power yoga pose to strengthen your entire body.
- Cushion your head with a soft blanket or mat. Kneel and put your forearms on the floor.
- Keeping your elbows shoulder-width apart, interlace your fingers to form a cup with your palms.
- Move your knees towards your head as you keep the back of your head on the cupped palms. Ensure that the crown of your head rests on the blanket.
- Check the alignment of your entire body. Inhale and pull your toes to raise the knees. Be careful as your body’s weight falls on your shoulders and neck.
- Exhale as you lift both feet from the floor till they are perpendicular to the floor.
- Keeping your knees straight, turn your upper thighs slightly as you press the heels toward the ceiling.
- Balance your weight on your forearms and continue to lift your tailbones.
- Maintain the pose for about 10 seconds initially and add 5 seconds gradually every day.
- To release, exhale and come down with both feet touching the floor simultaneously.
- Strengthens your arms, legs, shoulders, and back
- Calms your brain and relieves from stress and headache
- Helps in reducing sinusitis, asthma, and insomnia
Head to Knee Forward Bend Pose (Janu Sirsasana)
By stretching your shoulders, groin, legs, and spine, this yoga pose soothes your brain, reduces blood pressure, and improves digestion.
- Stretch out your right leg in front and put your left foot between your groin and your right leg.
- Sit straight and inhale while you press your left hand into your thigh’s crease. Rest your right hand into the ground.
- Stretch your spine and roll your torso so that your right thigh aligns with your bellybutton.
- Fold forward from your groin as you exhale and try to hold your foot firmly. While bending, if you cannot touch your foot with your hands, you can use a towel around your foot.
- Keeping your neck and spine straight, move your spine circularly forward over your right leg.
- Continue stretching as long as you are comfortable and maintain this posture.
- Inhale as you stretch your spine and exhale to relax forward.
- Repeat this exercise by switching legs on the other side.
- Relieves headaches, fatigue, and anxiety
- Soothes brain and improves digestion
- Therapeutic for insomnia and sinusitis
These were some yoga asanas that could help to get relief in sinus infection. Everyday yoga practice can definitely make a difference in health.