Yoga Poses for Sinus Pressure

From LoveToKnow Yoga

If you have problems with allergies or suffer from headaches, yoga poses for sinus pressure may bring some relief. You can either incorporate these poses into your regular practice or perform a few when you’re having problems.

forward fold for sinus pressure relief

A Bit About Sinuses

While it’s natural to complain about having a clogged nose or pressure around the cheeks and eyes, our sinus passages perform an important function. Acting as air filters, sinus membranes trap germs and keep them from passing into the lungs.

However, when sinuses are swollen, it makes it difficult for mucus to flow and remove bacteria. Many people suffer from painful sinusitis as a result of allergies, inflammation, barometric changes, or migraines.

Many people choose to perform yoga poses for sinus pressure instead of taking antibiotics or other medication. While this may be helpful, it’s best to think of yoga postures as preventative care. If you have a serious infection, consult your health practitioner.

Try These Yoga Poses for Sinus Pressure

The following yoga postures help to open nasal passages, relieve sinus and headache pressure, and stimulate circulation:

  • Standing Forward Bend: You may think the last thing you should do is tip upside-down when you suffer from sinus pressure, but standing poses drain the sinuses. Make sure to fold forward on your exhale and return to standing on your inhale. Also try Wide-Legged Forward Bend.
  • Downward-Facing Dog: In addition to draining the sinuses, this posture expands the chest and allows for better breath. Always breathe in and out through your nose--you’ll notice right away when your nasal passages begin to clear.
  • Plow Pose: Inversion poses such as this one and Bridge Pose are natural solutions for unblocking sinuses. The key with these postures is to remain in position for up to five minutes. It’s also important to use a stack of folded blankets or a yoga wedge for support.
  • Seated Forward Bend: There’s no need to be an acrobat in order to perform yoga poses for sinus pressure. This simple forward fold over the legs alleviates symptoms for many; just make sure to bend at the hip and not put strain on the lower back. If you are more flexible, however, you might prefer Wide-Angle Seated Forward Bend.

Other Remedies for Relieving Sinus Pressure

Practice Om

A study in Sweden suggests that when you repeat Om during yoga or meditation, the vibrations may relieve sinus pressure and help to make your sinuses more healthy.

The theory is that humming or chanting opens up the sinuses, reduces inflammation, and thins mucus buildup. You’ll want to practice with your mouth closed, so the vibrations resonate through your nose and face.

Try a Neti Pot

If you haven’t used a neti pot, a holistic remedy for clearing nasal passages, add this to your list of possible remedies to avoid sinus pressure. Many individuals use this daily saline rinse as a way to moisturize and clean nasal passages while preventing bacteria from building in the sinuses.

A neti pot is a small pot with a slightly curved spout. You fill it with lukewarm water and a saline mixture. Many neti pots come with a pre-mixed saline solution, or you can make your own. Over a sink, you insert the spout into one nostril as you tilt your head. The water streams through your nasal passages and out the other nostril. Then, you repeat on the other side. Quick nasal exhales between nostril rotations remove mucus and other irritants.

Before trying a neti pot, wait until all signs of sinus inflammation and irritation are gone. Then use the neti pot twice a week for a few weeks to get the hang of it. Once you become accustomed to it, it’s safe to do every day as a preventative measure against sinus problems.

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