Do you sniffle through winter? Does your nose start to run the moment cold air hits your face? Maybe you wake up every day with congestion, heavy sinuses, and trouble breathing deeply?
If yes, you are not alone. Winter aggravates Kapha dosha; this, in turn, makes the body produce excess mucus, weakens respiratory strength, slows down immunity, and leads to a perpetual runny nose, sinus discomfort, and cold-like symptoms.
Cold weather, low humidity, indoor heating, and a sluggish lymphatic system bring on a blocked or runny nose. But here is the good news: Yoga can help!
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What Are The Causes Of A Constant Runny Nose In Winter?
A runny nose in winter is, according to Ayurveda and modern science, due to:
Increased Kapha accumulation
Cold, dry air that irritates the nasal passages
Poor immunity
Inflammation of the sinuses
Low prana, or life force, flows within the lungs and chest.
The key is to strengthen the respiratory system and improve circulation, and what better way than the timeless practice of yoga?
How Does Yoga Help With Winter Nasal Issues?
Yoga improves respiratory health through:
Opening chest, lungs, and sinuses
Reducing mucus formation
Improving oxygen flow
Balancing aggravated Kapha dosha
Increasing lymphatic drainage
Regular practice helps strengthen, clarify, and reduce the reactivity of the nasal passages to winter triggers.
Also Read: Yoga For Winter Stiffness: Fight The Blues With These Recharging Yogasanas
So, let us learn without further ado about 5 powerful yoga asanas that provide great relief from a runny nose, sinus issues, and congestion during winter.
Yoga Asanas To Relieve A Runny Nose & Boost Immunity
Bhujangasana (Cobra Pose)
Lie on your stomach with your palms under your shoulders. Inhale, allowing the chest to rise upward slowly while keeping your elbows close to your body. Hold for 20–30 seconds and exhale as you return.
Benefits
It opens up the lungs and chest, reduces mucus accumulation, improves breathing capacity, strengthens immunity, and gently warms the body. It will be perfect for winter.
Setu Bandhasana (Bridge Pose)
Lie on your back, bend your knees, lift your hips upwards, and press your feet into the mat. Hold for 20–40 seconds, then release.
Benefits:
The Bridge pose opens the nasal passages, promotes blood flow to the sinuses, soothes inflammation of the upper respiratory tract, and strengthens the musculature of the back and chest.
Ustrasana (Camel Pose)
Kneeling on the mat, rest your palms on your heels, and stretch backwards, lifting the chest upwards towards the ceiling. Be comfortable, breathe deeply.
Benefits:
The Camel pose opens the lungs, improving the oxygen flow; clears blocked sinuses, reducing frequent cold and cough episodes; and boosts overall circulation and prana.
Adho Mukha Svanasana (Downward-Facing Dog Pose)
Start on all fours, lift your hips up, and make an inverted V. Keep the spine lengthened and breathe smoothly.
Benefits:
This inverted pose improves nasal drainage, enhances lung efficiency, reduces sinus congestion, and also strengthens the muscles of respiration.
Matsyasana (Fish Pose)
Lie on your back with the upper body arched up, lifting your chest and tilting your head back. Extend the legs straight and hold for 20–30 seconds.
Benefits:
Fish pose instantly relieves a blocked nose, enhances the immune system, reduces throat and chest congestion, and increases blood flow within the head and neck region.
Additional Tips To Get Relief From A Runny Nose
Combine these simple practices with your yogasanas to get better results:
Steam inhalation with eucalyptus
Consuming warm water throughout the day
Avoid dairy at night because it creates mucus.
Use a humidifier to moisten winter air
Practice pranayama such as anulom vilom and bhastrika.
Frequently Asked Questions
Why does my nose run constantly in the winter?
Cold climate, low humidity, and aggravated Kapha dosha increase mucus secretion, causing a continuous runny nose.
Can yoga really reduce a runny nose?
Yes, yoga increases lung capacity, opens the sinuses, boosts immunity, and decreases mucus naturally.
Which yoga pose is ideal for sinus relief?
Adho Mukha Svanasana (Downward-Facing Dog) and Matsyasana (Fish Pose) facilitate the removal of nasal congestion quite effectively.
How often should these yoga asanas be practised?
Practice 20–30 minutes daily, and more so in the morning, for the best respiratory and immune benefits.
Is a runny nose always because of a cold or flu?
Not always, but it may be caused by allergies, sinusitis, changes in weather, weakened immunity, or Kapha imbalance.
Conclusion
The constant runny nose in winter might be irritating, exhausting, and uncomfortable. But with the right yogic approach, you will be able to strengthen your respiratory system, clear the sinuses, and build powerful immunity naturally. The above-mentioned 5 asanas of yoga help generate heat in the body, expand the lungs, relieve congestion, and provide long-lasting relief from nasal problems. Practice them daily with awareness and with gentle breathing, and winter will no longer be the sniffles season.
References:
1. https://pmc.ncbi.nlm.nih.gov/articles/PMC6329219/
2. https://www.sciencedirect.com/science/article/abs/pii/S1744388119308060
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC3191432/
4. https://healthcare-bulletin.co.uk/article/effect-of-yogic-and-deep-breathing-exercises-on-pulmonary-function-tests-in-the-elderly-a-physiological-perspective-2981/
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