Sinusitis is an inflammation or swelling of the tissue lining the sinuses. It is an age old problem which the modern world seems to have made worse. Also known as rhinitis, it is caused due to viral infections, allergies, cold air, humidity, dust, dry air, and various other triggers. The symptoms include a runny or stuffy nose, throbbing headache, watery eyes, and in severe cases, fever, fatigue, dental pain and bad breath.
While over-the-counter medications and antibiotics treat sinusitis effectively, they cause various side-effects and the treatment is usually symptomatic. Yoga is a one-stop natural solution to treat it from the roots. Below are the yoga poses that have been proven effective.
Yoga For Sinusitis
1. Gomukhasana (The Cow Face Pose)
This asana helps in treating various respiratory diseases including sinusitis. It promotes muscle relaxation and is effective in treating neck pain induced due to sinusitis.
- Sit up straight on a yoga mat with your legs spread forward.
- Gently fold your left leg and place it below the right buttock.
- Fold your right leg and place it on the left thigh.
- Try to stack both your knees one above the other.
- Fold your left arm and place it behind your back.
- Stretch your right arm above your right shoulder and try to reach the left hand. This comes with practice and doesn’t happen in one go.
- Expand your chest and lean back slightly.
- Inhale and exhale in this position slowly, as long as you can comfortably hold the position.
- With your eyes closed, concentrate on your breathing.
2. Bhujangasana (The Cobra Pose)
This pose ensures the proper functioning of the respiratory system, in turn promoting a relief from sinusitis.
- Lie flat on your stomach. Let your toes touch each other, place your hands on the sides.
- At the shoulder level, move your hands to the front and place your palms on the floor.
- Inhale, and raise your head and trunk while letting your palms hold the body weight. Do not bend your arms at your elbows.
- Arch your neck backward, with your shoulder blades firm and away from your ears.
- Let the lower parts of the body (hips, thighs, and feet) press firmly against the floor.
- Feel your stomach pressed against the floor.
- Hold this asana as long as you comfortably can, ideally for 15–30 seconds. Breathe in and out normally.
- To return to the normal position, slowly place your forehead on the floor, bring your hands back to the sides, gently turn your head on one side and breathe.
3. Sarvangasana (The Shoulder Stand Pose)
This pose improves the blood circulation to the nasal tract and therefore flushes the toxins or allergens inducing sinusitis.
- Lie flat on the carpet with legs together.
- Raise the legs together at an angle of 90 degrees. While pressing the floor with your palms, lift the waist and bring your legs forward keeping them perpendicular to the ground.
- Support your waist with your palms, and your elbows firmly placed on the ground. Keep the body and the legs straight.
- The whole weight of your body now rests on the shoulder blades. See your toenails while you are doing this pose.
- Hold this position for 20 counts initially, followed by increasing the count day by day.
- To return to normal position, lower the legs and back. Place your hands on the floor and lie down flat on the floor.
4. Ustrasana (The Camel Pose)
This pose relaxes the muscles in the respiratory tract and relieves neck pain.
- Kneel down on your mat and place your hands on your hips.
- Make sure your knees and shoulders are aligned in a straight line, with your soles facing the roof.
- Inhale and draw your tailbone towards your pubic bone, feeling the pull in your navel.
- Now, arch your back and gently place your palms over your feet and straighten your arms.
- Without straining your neck, bend the neck towards your back.
- Hold this position for about 30–60 seconds.
- Return to normal position by releasing your hands, straightening your back and neck.
5. Pavanamuktasana (The Wind Releasing Pose)
- With your arms beside and feet together, lie on your back.
- Breathe in and while breathing out, bring your knees towards your chest and press the thighs on your abdomen. Clasp the legs with your hands.
- Again, breathe in and as you exhale, touch your chin between your knees by lifting your head and chest off the floor.
- Hold this position as comfortably as you can while taking deep breaths.
- You can tighten your grip as you press your thighs against your stomach.
- As you exhale, come back to the ground and relax.
The below video explains all the above-mentioned asanas in detail.