Yoga Poses for Sinus

Sinus symptoms make you uncomfortable, and they may drive you crazy if you don’t have anything for relief. Having earaches, headaches, blocked nose, sore through at the same time is painful. Sinus symptoms can last for about two weeks or more depending on the severity of the sinus. If you fail to get relieved of these various pains, your sickness might take longer to heal. However, if you get relief, you can relieve yourself and recover faster. There are yoga poses that may solve your sinus problems and leave you feeling much better and in a good state.

Types of Yoga Poses for Sinus

Many yoga poses help in relieving your body from the sinus symptoms. The Yoga practices are easy to perform either be at home or anywhere as long as you can. These exercises may not heal you right away, but they may reduce body pains and sinus symptoms, which will be helpful towards your healing process. Below are the five yoga poses with instructions and their benefits.

  1. Downward facing dog

Downward facing dog

The downward-facing dog is a yoga exercise that involves stretching your muscles by putting your body in a particular posture resembling a dog facing downward. Some people refer to this yoga exercise as a mountain pose. The pose involves getting your head below the heart by standing on your two legs and two hands with your head upside down. You can keep on shaking your head slowly to relieve yourself of headaches. Below are the steps of doing downward facing dog yoga pose

  1. Place your palms on the floor
  2. Form a V-shape using your legs by moving them backward, with the knees straightened. Straighten your elbows as well, pushing yourself into a downward dog pose.
  3. Place your head in between your arms
  4. Lift your heels to the sky and balance using your toes
  5. You must remain with your back forming a mountain shape
  6. Keep breathing evenly
  7. Remain in the position for 30seconds to a minute


  • Calms the brain and relieves your body of stress
  • Clears your headache
  • Relieve your sinus build-up
  • Energizes your body
  • Refreshes your body
  1. Nadi Shodhana

Nadi Shodhana

Below are the steps of doing Nadi Shodhana pose

  1. Seat in a comfortable position. Take your first and second fingers and put them on the center of your forehead.
  2. Touch your right nostril using your right thumb and your left nostril with your right ring finger
  3. Close the right nostril, through blocking it with your thumb. Inhale profoundly using your left nostril
  4. While you are inhaling, hold your breath and close your left nostril using your ring finger
  5. Remove your thumb on the right nostril and free the right nostril. Exhale through the right nostril
  6. Inhale with your right nostril and close it with your thumb and use your left nostril to exhale
  7. Continue repeating the process for at least 10 minutes to 15 minutes or as long as you like
  8. When you are done, take a deep breath and start breathing normally


  • Helps you to minimize sneezing, fever, and wheezing
  • Reduces stress
  • Clears respiratory channels
  • Refreshes nervous system
  • Helps to balance hormones
  • Releases toxins in your body
  1. Bridge pose 

Bridge pose 

  1. Start by lying down on the floor on your back with your feet on the mat and knees bent pointing to the sky
  2. Stretch your arms along the floor placing them on the sides of your hips with the palms being flat against the floor
  3. Press your feet and arms firmly against the floor as you lift your hips towards the ceiling
  4. Hold your buttocks off the floor
  5. Make a show that your shoulders are underneath your body. Stretch your arms along the floor beneath your pelvis and reach your knuckles towards your heels
  6. Make sure that your thighs and feet are parallel
  7. Stay in this position for a minute
  8. To rest your body, place your palms down along your body. Exhale and roll your spine along the floor and drop your knees


  • Relieves your body of stress and insomnia
  • Calms your mind
  • Increases the capacity of lungs
  • Opens up your chest
  • Makes you breathe normal and healthy
  1. Child’s Pose


  1. You can start by kneeling on the floor with all your toes together. Put your palms on top of your thighs
  2. Exhale and lower your stomach to rest between your thighs. Your hands must be released so that they lie in front of you. Your forehead must touch down the floor, or you can put a pillow or a block to rest your forehead to avoid straining your neck.
  3. Focus on controlling breathing and remaining in this position for 30 seconds or as long as you like


  • Reduces stress and fatigue
  • Relieves headaches
  • Relaxes tense muscles
  • Relaxes your body and calms your mind
  • Boosts blood circulation
  1. Fish pose

Fish pose

  1. Lie on your back with legs extended against the floor with your arms placed alongside your body while palms facing downwards
  2. Use your elbows and forearms to lift your chest to form an arch in your upper back. Your upper torso and shoulder blades must be lifted off the floor. Lower your head in such a way that the crown touches the floor
  3. Keep your thighs active and press outward with your heels
  4. Stay in that position and hold for at least five breaths or stay in that position for 30 seconds breathing smoothly


  • Prevents respiratory disorders
  • Opens your chest and throat
  • Relieves your sinus pains
  • Strengthen back muscles
  • Relieves inflammation
  • Strengthens immune system

How does yoga poses help you fight sinus

The yoga poses benefits your body differently. They relieve your body of sinus symptoms and make you feel better as you heal. Giving your body activities make it stay fit, and it improves the immune system making it easy to fight sinus. Below are how the yoga poses help your body to fight sinus.

  1. Sweating

When you do yoga poses, your body can sweat. Sweating improves your blood circulation and makes your body relax. When you sweat, water leaves your body, and this may cool your body. Cooling your body becomes a relief to headaches and high temperatures. Sweating is also useful in releasing toxins in your body. You might feel better after sweating your body through yoga exercises.

  1. Relieves blockages 

Doing yoga poses may unblock your stuffed sinus. Some poses make the blood circulate better. Bending upside down can make you feel better.

  1. Relaxes your body

Doing yoga poses, calms your mind and nerves. When your mind is calm, stresses are also kept at bay. Headaches and earaches might be toned down through yoga exercises that relax your body and muscles

  1. Pain management

Yoga exercises make you focus less on pain. When you do yoga exercises, you breathe in and out slowly. You also meditate, which makes you focus on other issues than focusing on pain caused by sinus.

  1. Breathing deeply  

Yoga practices make you breathe in a certain way or pattern when you are exercising. Breathing in and out as a deep inhale and exhale, to improve your blood circulation. The breathing exercises in yoga poses can increase your oxygen flow, which is critical in healing the damaged body cells. Increased oxygen flow may decrease inflammation.

Other ways of boosting yoga poses

Besides yoga poses, other ways can help relieve your body of sinus symptoms.

Drink water or fluids – fluids are useful in flushing out toxins. Water also keeps your body dehydrated and energized. Consume to hydrate the body a minimum of two liters of water every 24 hours.

Clear the sinus – you can use oils to clear your sinus. Eucalyptus oil can be useful in unblocking your sinus and clearing mucus

Steam – you can use hot water to steam your body. Steaming can make you sweat, and it is useful in unblocking your sinus.

Get medication – you may buy over the counter medication or visit a doctor to get a prescription for sinus medication

Eat healthily – eat food that boosts your immune system such as oranges, lemons, ginger, garlic, onions, and more.

Wear warm clothes – avoid exposing your body to cold weather. Wear warm outfits to keep your body temperature optimal to stay healthy


Sinus symptoms can make you uncomfortable, and if there is no relief, your healing process might take time. Relieving yourself can keep your body active to fight the symptoms and quicken the healing process. However, you should do yoga poses safely and avoid hurting your bodies. If you cannot do the yoga pose due to specific reasons, you use other ways of fighting sinus symptoms.

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