Are you having trouble breathing due to congested nasal cavities, having itchy eyes or suffering now and then from a splitting headache? Well, you my might be suffering from a Sinus infection.
Sinusitis, medically termed as rhinosinusitis, is an inflammatory condition wherein the spaces inside your nose and head (i.e., sinuses) are swollen and inflamed for more than three to four months. It is usually noticed in the monsoons and winter months. Sinusitis chiefly interferes with the way the sputum material naturally drains from the nose, making it excessively congested and stuffy and posing a threat to the normal way of breathing.
Also Read: Immunity Booster: These Yoga Postures Ensure Both Your Mental and Physical Wellbeing
Sinusitis can occur due to several reasons, including a deviated nasal septum, nasal polyps, respiratory tract infections (viral, bacterial, or fungal), cystic fibrosis or even due to allergies or inflammation due to foreign particles. Although symptoms might mimic those of allergic rhinitis, which occurs solely due to infection from foreign allergens, sinusitis is chiefly characterized by nasal inflammation, thick nasal discharge, difficulty in breathing, pain and swelling around the eyes, cheeks, nose or forehead, reduced sense of taste and smell, sore throat, bad breath, pain in the jaws and teeth, fatigue etc.
Well, although chronic conditions require oral or injectable corticosteroids and nasal irrigation, one can also opt for natural remedies to steer clear of sinusitis and also prevent having this troubled condition. One such effective natural way that provides symptomatic relief and gives the body a chance to breathe and recover is Yoga. This age-old practice when done effectively not only improves breathing and immunizes the body against infections but also fortifies the lung muscles, enhances the mental state and promotes overall stamina.
Also Read: Lung Problems: 5 Incredible Yogasanas To Ease Breathing Difficulties
We bring you a set of easy-to-do yoga poses that provides relief from a sinus infection.
Incredible Yogasanas For Sinusitis
1. Adho Mukha Svanasana (Downward-facing dog pose)
Come on all fours with your knees hip-width apart and your hands shoulder-width apart. Now, slowly lift your hips off the floor and straighten your elbows and knees. Ensure that your body forms an inverted ‘V’. Now, press your hands into the ground and stretch your neck such that your ears should touch your inner arms, and you should turn your gaze towards your navel. Hold this position for five-eight breathes and then return to the original position.
Benefits:
The downward facing dog-pose is one of the most effective yogasanas for improving blood circulation, opening blocked channels and relieving overall body stress. Not only does it stretch the neck and strengthen the spine but also decongests nasal cavities and provide quick relief from sinus.
2. Salamba Sarvangasana (Shoulder-Stand Pose)
Lie flat on the ground with your legs laid side-by-side and both arms resting on either side of the body. Swing your legs up in such a way so that your legs, buttocks and hip is up in the air and support your body with your elbows attached to the ground. While settling into the pose, ensure that the hold your body properly keeping your legs and spine straight. Hold the pose for 30-40 secs while breathing normally. Slowly bring down your legs back to Shavasana pose and repeat 2-3 times.
Benefits:
Famed as the “Mother of all Poses”, the shoulder stand pose is extremely beneficial to soothe the nerves and calm the mind. Not only does it provide relief from sinusitis and other allergic conditions, but also reduces insomnia and irritability. It even improves blood flow in the lungs and helps shielding the body from infections.
3. Sethubandhasana (Bridge Pose)
Start the posture by lying flat on your back. Now bend your knees and elbows. Place your feet flat on the floor close to the hips and your hands firmly on either side of the head. While supporting both your hands and legs on the ground, slowly try to lift your body up into the air. Hold this arching posture for 20-30 secs and slowly bring your body up into a standing pose.
Benefits:
This is an extremely beneficial posture for not only remedying arthritic pain but also relieving stress and anxiety. By lifting the heart at a raised level, it stimulates the chest cavity, and helps fill up the four chambers of the heart easily with oxygenated blood and aids in improving sinus conditions. It also opens up the throat to help relieve allergies and sinus pressure.
4. Matsya Asana (Fish Pose)
Lie on your back and fold your arms underneath your body. Lift your head and chest up, breathe in, and then rest the crown of the head on the ground while arching your back. Maintain the balance of your whole body using your elbows. Inhale and exhale deeply opening up the chest. Maintain this position for as long as you are comfortable.
Benefits:
Touted as the “Destroyer of all diseases”, the Fish pose promotes deep breathing by stretching and strengthening the lung muscles. It opens up blocked channels within the chest and throat, to provide relief from sinusitis. It is also pivotal in relieving allergic conditions, enhancing circulation and promoting overall immunity.
5. Bhujangasana (Cobra Pose)
Lie flat on your stomach and place your head on the ground. Keep both your hands on either side of your shoulders. Slowly, put pressure on your palms and lift your body up from the torso while stretching your back and belly muscles. Straighten out your arms and keep your shoulder blades pressed against your back. Fix gaze at a point on the ceiling and hold this posture for about 15-30 seconds and exhale as you return to the starting position.
Benefits:
The cobra pose not only helps get rid of belly fat but also opens up the lungs and invigorates the heart. It also works as a great stress reliever and one of the best poses to get relief from sinus by stretching the lungs and making breathing easier.
Frequently Asked Questions
Which Yoga Is Best For Sinusitis?
Gentle yoga practices such as Anulom Vilom, Bhramari Pranayama, and supported forward bends may help promote relaxation and ease nasal congestion. However, yoga should complement medical treatment rather than replace it, particularly if symptoms are severe or persistent.
What Kills A Sinus Infection Naturally?
Most viral sinus infections improve on their own with rest, fluids, saline nasal rinses, and humidified air. There is no proven natural remedy that reliably “kills” a sinus infection. Bacterial sinusitis may require antibiotics prescribed by a healthcare professional.
What Exercise Is Good For Sinus Problems?
Light to moderate activities such as walking, gentle yoga, and stretching may help improve circulation and make you feel less congested. Avoid strenuous exercise when you have a fever, significant facial pain, dizziness, or feel unwell.
Can Kapalbhati Cure Sinuses?
Kapalbhati cannot be considered a cure for sinusitis. Some people may find breathing practices helpful for relaxation or temporary relief from nasal congestion, but evidence that Kapalbhati treats sinus infections is limited. Practise it gently and avoid forceful breathing if it causes discomfort.
References:
https://www.sciencedirect.com/science/article/pii/S1550830726001928
https://www.ovid.com/jnls/joacs/fulltext/10.4103/ijny.ijoyppp_15_17~yogic-approach-for-the-management-of-sinusitishttps://www.academia.edu/34346978/Scientific_Basis_for_Some_Yoga_Practices_in_Sinusitis
https://www.ncbi.nlm.nih.gov/books/NBK547701/
https://www.ijorl.com/index.php/ijorl/article/view/2477
https://www.nejm.org/doi/full/10.1056/NEJMcp1601749
https://medicaldialogues.in/mdtv/ent/videos/journal-club-endoscopic-sinus-surgery-under-local-anesthesia-for-sinusitis-ft-dr-ahilasamy-110625
Previous
