8 Powerful Yoga Poses to Clear Blocked Sinuses This Winter and Breathe Easily

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is the thick of winter, and most people struggle with a stuffy nose that just does not go away. Nasal congestion is a real but frustrating condition that makes it extremely hard to breathe, sleep, and even enjoy your day. While there are several medications and nasal sprays that can offer temporary relief, a more natural and lasting solution lies in yoga and breathing exercises. According to experts, simple practices help people of all ages breathe easier and feel better. Let’s explore a few of these asanas, which can be your go-to remedy to relieve nasal congestion.

Cobra pose

Cobra pose, also known as bhujangasana, not only helps get rid of belly fat but also opens up the lungs and invigorates the heart. Doing this pose can help open your chest, expand the lungs, and improve airflow – making breathing easier and loosening phlegm. You can achieve it by lying on your stomach and gently lifting your head and chest using your back and hands while keeping your elbows close. According to yoga experts, the pose clears sinus pressure and congestion by promoting circulation and deeper breaths, though it is best done with other poses, and caution is advised for neck or back issues.

Cat-cow pose

The cat and cow pose stretches your chest and opens the throat. It is great for nasal congestion, as the pose is a rhythmic and breath-coordinated spinal movement that improves circulation, opens the chest, mobilises the spine, and encourages deeper breathing, which helps clear sinuses and relieve pressure by promoting drainage and reducing tension. To perform it well, you need to start on all fours; inhale to drop your belly and lift your head (cow), then exhale to round your spine and tuck your chin, flowing smoothly between poses to clear airways.

Downward-facing dog pose

Downward-facing dog is a very common posture that helps treat people suffering from chronic sinusitis, which should be practiced regularly. It is an inverted pose that helps clear out nasal congestion by removing excess pressure from the head. It is very easy to do, and you can begin with a tabletop position in which the wrists are under the shoulders and the knees under the hips. Bring the feet together and slowly start lifting the hips towards the sky. Slowly put your head between the resting arms and breathe through the mouth if unable to do so through the nose.

Plow pose

Plow pose helps reduce fatigue and stress and straighten up the neck, shoulders, and back muscles. Also, it is very helpful for women who undergo menopause. It prevents bacterial infection in the sinuses by encouraging the proper functioning of the thyroid hormone. This pose also encourages sinus drainage and improves oxygen supply. It can be done easily while lying on your back, raising your legs above your head, and attempting to make contact with the floor behind you.

Pranayama

Pranayama is an ancient breathing technique that alleviates a stuffy nose and clears sinuses naturally. According to experts, practicing pranayama helps balance the airflow, set vibrations to clear sinuses, and the forceful exhalations expel mucus – all working to open passages, reduce pressure, and improve drainage for clearer breathing. Make sure to be calm and relaxed to get effective results with this technique

Nadi shodhan

Nadi shodhan is an alternate nostril breathing exercise that helps sinus relief by balancing breath, clearing passages, and calming the mind through rhythmic breathing, which involves using fingers to close one nostril, inhaling, then switching to exhale the other. It promotes oxygen flow and reduces congestion. You can practice sitting comfortably with an erect spine, using your right hand to alternate closing nostrils: exhale left, inhale left, exhale right, inhale right, repeating this cycle to bring balance and clear energy.

Bridge pose

Also known as setubandhanasana, this yoga pose clears out sinus pressure by stretching the chest and opening the throat. It helps increase blood circulation to the head and drains pressure and congestion, achieved by lifting hips off the floor while lying down, supporting the back with hands or a block, and breathing deeply. To do it, lie on your back, knees bent, feet flat; inhale and lift hips, keeping shoulders down; hold, breathing deeply; exhale to slowly lower.

Fish pose

Touted as the “destroyer of all diseases”, the Fish pose promotes deep breathing by stretching and strengthening the lung muscles. It opens up blocked channels within the chest and throat to provide relief from sinusitis. It acts as a gentle inversion that encourages drainage and reduces respiratory blockage, making it great for sinusitis relief. To do it, lie on your back, support yourself with your elbows, lift your chest, drop your head back, and breathe deeply to open airways and ease sinus pressure.