Yoga for Nasal Congestion

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. 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.

Downward Dog Pose

– 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.

Rabbit 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.

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:

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.



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.

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