Yoga is a specialized exercise meant to rejuvenate and enhance the working of the human body. People suffering from nasal congestion find the blockage due to mucus, which makes it hard for them to breathe. Nasal congestion is a common thing that happens to most of us and leaves us with itchy eyes, a running nose and painful sinus pressure. The most common reason behind the nasal congestion and sinus pain is the inflammation and stress is an additional factor which makes the entire problem much worse. Regular yoga practice can be helpful in reducing the symptoms of nasal congestion, stress free state while combating the allergy and any sinus symptoms. Here, we see the yoga asanas that help to decongest your chest and airways and improve your breathing pattern.

Asanas to help improve airways:

Dog Pose:

This is a rejuvenating stretching exercise that opens the chest and airways. We call it Adho Mukha Svanasana meaning downward facing dog. Start from the tabletop position on the yoga mat.

– Raise your buttocks in the air by walking your legs to the front.
– Make your spine straight. Keep your hands tight and straight.
– Keep your heads between your hands. This is an inversion because your heart is above your head.
– Tuck your tummy in and inhale deeply. Hold this pose for a count of twenty.
– Relax and come back to tabletop position. Repeat 5-6 times.

Fish Pose:

This pose stimulates the thyroid gland and reduces congestion. Start from a supine position on the yoga mat.

– Press on the floor with your hands and raise your chest. Bring your head back to look backward.
– Hold the pose for a count of ten. Relax and repeat 5-6 times.

Rabbit Pose:

This helps you tame the spinal tension. Start with the child pose.

– Come to kneeling position. Put your head down on the floor.
– Bring your hands back to grab your heels. Keep your spine straight and your gaze soft.
– Take a deep breath. Hold the pose for a count of ten. Relax and repeat 5-6 times.

Child’s Pose:

Regardless of whether you practice the traditional child pose or do it with the help of a pillow, the child pose is very effective when it comes to finding relief from the sinus pressure. It is an extremely light inversion and involves stretching of both the hips and back while massaging the forehead gently.

-Start from the tabletop position and bring both your toes behind you.
-Now slowly release your hips in the direction of your heels.
-Begin to drop your chest in the direction of mat while releasing your forehead in the direction of the mat.
-You can also extend both your arms infront of you to get a good shoulder stretch or in the direction of heels to get a restorative variation of the asana.

Bridge Pose:

The bridge pose is extremely helpful in stretching the chest and opening up of the throat. This helps to relive a person from allergies and any kind of sinus pressure. You can keep the practice of this asana easy and simple by sliding a yoga block at the medium level, right under your hips.

-Start from your feet fixed on the mat and your knees in the direction of the sky. Bring your arms on your side with both your palms in the downward direction by your hips.
-Inhale deeply while pressing your feet to life the hips in the direction of the sky.
-Now try to distribute the weight right between your feet and the shoulder base. This must be done without putting any extra pressure on your neck and the head.
-To make this pose more intense, intertwine your fingers and squeeze the shoulder blades together. Now exhale slowly while lowering your spine.

Kriyas to clear a stuffy nose:

By kriya, we refer to the cleaning technique, by which we keep the body healthy. Some of the kriyas have the best effect if you do them early in the morning.

Jala Neti:

This is a nasal irrigation technique using a Jala Neti pot. This is one of the six methods of Hatha Yoga to purify the body. Use slightly warm saline water. Use 1 tbsp. of salt for 1 litre of water. Place the spout in one of your nostrils. Tilt your head the other way. Pour the water through that nostril and it will come out through the other nostril. Do this for the other side as well.

Kapalbhati:

This clears your sinuses and improves your brain function. Sit in Padmasana or any comfortable position. Inhale deeply. Exhale forcefully by tightening your stomach muscles. Do this for two minutes. Slowly extend it to ten minutes.
Be sure to stop doing an asana if you experience any discomfort. Consult your yoga guru immediately. You must clarify your discomfort with him and only then carry on with the exercise. Also, do not do the asana if you are menstruating, have injuries to the back or leg, or low blood pressure.
Whenever your head is aching practicing this yoga asanas and kriyas will be very helpful. These asanas and kriyas will help you feel relieved from sinus congestion and a stuffed nose. Instead of avoiding your practice because you have the symptoms of nasal congestion, you can opt for a mini yoga sequence right where you are. These poses will open your chest and improve the circulation much more. As a result, you will feel much more relieved.