Yoga Poses for Sinus Pressure

Beth Asaff
forward fold for sinus pressure relief

When sinuses are swollen, it makes it difficult for mucus to flow and remove bacteria, which can lead to chronic issues or infections. Many people choose to perform yoga poses to relieve their sinus pressure instead of or in addition to taking antibiotics or other medication. Many yoga poses can be seen as preventative care, keeping the sinuses open, allieviating pressure and stimulating circulation to the area.

Yoga Poses That Help Relieve Sinus Pressure

There are several yoga poses that can help to relieve sinus pressure and pain. Practice them on a regular basis to help prevent future problems from arising. If you have a serious infection, consult your health practitioner before attempting any exercises.

Standing Forward Bend

Forward bend

Standing poses like the Standing Forward Bend and the Wide-Legged Forward Bend can help to drain the sinuses.

Hold the pose for up to five minutes or as long as is comfortable for sinus pressure.

  1. Stand with your feet approximately hip distance apart.
  2. Inhale and draw your chest forward and up while you raise you arms above your head.
  3. Exhale and fold over the center line of your body, leading with your heart, not your head.
  4. Reach down with your fingers or hands as far as you are able and relax your head and neck.

Downward-Facing Dog

Downward-facing dog

In addition to draining the sinuses, Downward-Facing Dog expands the chest and allows for better breath.

  1. Bend forward at the waist and place your hands on the floor, shoulder width apart.
  2. Step your feet back as if you were going into a high push-up position.
  3. Hinge your hips backward and sink back through your heels as you drop your head and look back at your feet.
  4. Rotate your biceps forward to open your back and expand your chest.

Plow Pose

Plow pose

Inversion poses such as Plow Pose help to unblock the sinuses.

  1. Lay on your back with your knees bent and feet flat on the floor.
  2. Extend your arms out along your sides.
  3. Lift your hips upwards while you straighten your legs and bring your feet off the floor.
  4. Continue to lift your hips as you swing your legs up and over your head until your feet touch the floor. Do this slowly and gently; don't rush or your risk stressing your neck.
  5. Hold this pose for five minutes while you breathe slowly and deeply in and out through your nose.

Bridge Pose

Bridge pose

Bridge Pose is another position that elevates the heart above the head and helps to unblock the sinuses.

  1. Lay on your back with your knees bent and your feet flat on the floor.
  2. Walk your feet in toward you bum until you can brush your heels with your finger tips.
  3. Press down with your feet and lift your hips into the air.
  4. Roll your shoulders beneath you and move your hands together beneath you to clasp.
  5. Roll your chest open and up.
  6. Relax your glutes.
  7. Hold this pose for five minutes. If you need support, place a block beneath the small of your back to help hold the pose.

Seated Forward Bend

Seated forward fold

Seated Forward Bend is a gentle pose that can be effective for people with mild to moderate sinus pressure.

  1. Sit upright with your legs extended in front of you and your feet flexed.
  2. Inhale and raise your arms above your head.
  3. Drop your shoulders back and open your chest.
  4. Hinge forward at the hips, leading forward with your chest, not your head.
  5. Reach for your feet or as far as you are able.
  6. Drop your head and relax into the pose.
  7. Hold for one to three minutes.

Supported Headstand

Headstand

More experienced yoga practictioners can find sinus relief in this inversion. Practice Supported Headstand against a wall until you feel secure if you are new to the pose.

  1. Get into a comfortable kneeling position.
  2. Interlace your fingers and set your hands on the floor in front of you.
  3. Lay your forearms on the ground with your elbows shoulder distance apart and stacked directly under your shoulders.
  4. Place the crown of your head on the floor between your forearms.
  5. Push up into with your legs as if you were entering Downward-Facing Dog.
  6. Move your weight forward until it rests on your forearms.
  7. Bend your knees and take your feet off the floor.
  8. Slowly straighten up, pulling in your core until your legs are extended above you.
  9. If necessary, rest your heels against the wall for support.

Practice Often for Continued Relief

These poses practiced on a regular basis will not only help relieve current sinus pain, they will help to keep the sinuses clear and draining properly. Practice them as often as you can to experience continued relief.

Yoga Poses for Sinus Pressure