10 Best Yoga Poses For Sinus Relief

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“व्यायामात् लभते स्वास्थ्यं दीर्घायुष्यं बलं सुखं।

आरोग्यं परमं भाग्यं स्वास्थ्यं सर्वार्थसाधनम्”

Wyayamath Labhte Swaasthyam Deerghayunsh Balam Sukham Arogyam Param Bhaagyam Swastham Sarwasthadhanam.

English Translation: “Health is the biggest wealth in one’s life. It is the only thing with which all the other things can be achieved in life. With exercise, one can achieve perfect health, happiness, longevity, and strength”

Are you having congested nasal cavities with breathing difficulties, itchy eyes, or an excruciating headache? If yes, then you might be suffering from a sinus infection. Rhinosinusitis, popularly known as sinusitis, is the infection of the paranasal sinus and the nose, commonly caused by viruses.

Increased accumulation of mucus in the sinus cavity, secondary to obstruction and inflammation of the sinus lining facilitates the overgrowth of microorganisms. According to Ayurveda, the main Dosha involved in sinusitis are Vayu and Kapha Dosha. 

Many modalities are available for treating chronic rhinosinusitis, but Yoga for sinus problems is being increasingly used as an adjunct therapy based on research done over the decades. Yoga practices such as Neti and Nada Pranayamas may help in the prevention and management of sinusitis. Yoga poses for the sinus can help prevent excess mucus accumulation and also aid in the effective healing of the mucosal lining.

This article attempts to focus on effective Yoga poses for sinus problems to help relieve symptoms. Read on, to explore the ten most effective yoga poses for sinus relief.

If you are interested in knowing more about Yoga Poses we have also covered these articles

  1. 10 Best Yoga Asanas to Reduce Belly Fat Fast
  2. 18 Best Yoga Poses for Back Pain

10 Most Effective Yoga Poses for Sinus Infection

1. Adho Mukha Svanasana (Downward-Facing Dog Pose)

It is named so since you need to go down on all fours like a dog to perform the Asana. This yoga pose is one of the most effective Yogasanasa that improves your blood circulation, opens blocked channels, and relieves your overall body stress. It aids in stretching your neck, and strengthening your spine, in addition to nasal cavity decongestion to provide quick relief from sinus.

2. Salamba Sarvangasana (Shoulder-Stand Pose)

This is popularly known as the “Mother of all Poses”, and is extremely beneficial to soothe your nerves and calm your mind. In addition to providing relief from sinusitis, it also minimizes insomnia and irritability. Shoulder-stand pose also aids in enhancing blood flow to the lungs and shielding the body from infection.

3. Sethubandhasana (Bridge Pose)

The bridge pose is named since it resembles a bridge while performing the Asana. This is an extremely beneficial pose that helps reduce arthritic pain, and relieve stress and anxiety. Lifting the heart at a raised level stimulates your chest cavity filling up the heart chambers with oxygenated (pure) blood.  This Asana also opens up the throat to help relieve allergies and sinus pressure.

4. Gomukhasana (Cow-Face Pose)

This pose is named after a cow since it resembles its face while performing the Asana. Gomukhasana reduces stress and anxiety, in addition to stretching the chest muscles. This aids in flexing the air passage region to prevent mucus accumulation. 

5. Matsyasana (Fish Pose)

This pose has been tagged as the “Destroyer of all diseases” since it promotes deep breathing by stretching and strengthening your lung muscles. It aids in the opening of the blocked channels within your chest and throat, providing much-needed relief from sinusitis. By enhancing your blood circulation it can improve your overall immunity

Keanr everything about Matsyasana Here

6. Bhujangasana (Cobra Pose)

As the name suggests, it resembles the raised hood of a snake which involves an intense backbend. This pose helps get rid of belly fat and stimulates your heart. Bhujangasana also works great to relieve sinus by stretching your lungs making breathing easier. You can also perform this in times of stress and anxiety.

7. Janu Sirsasana (Head to Knee Pose)

This Asana requires you to touch your head to the knee in a sedated posture as the name of the Asana suggests. Practicing Janu Sirsasana can help calm your mind while stretching your shoulders to relax them. The head down posture will effectively drain out the fluids, and clear your air passages for optimal breathing. This pose relieves headaches, fatigue, and anxiety thereby providing holistic healing.

8. Utrasana (Camel Pose)

This is called so since the backbend performed resembles the stance of a camel. This is a great Yogasana for the overall improvement in your health and wellness. By stretching your throat and chest it can improve your respiration.

9. Balasana (Child’s Pose)

This Asana is called so since it resembles a child lying on the floor while throwing tantrums. It is an effective Asana that helps relieve sinus pressure. A child’s pose is a great way to promote deep breathing, mindfulness, and relaxation. Effective breathing practice can lower your blood pressure, and improve your lung function.

10. Shashankasana (Rabbit Pose)

While performing the pose, it will look like you are sitting like a rabbit. This involves the controlled stretch of the neck and upper spine. It helps relax your nervous system thereby providing a calming effect. The throat lock benefits the thyroid and parathyroid glands and aids in relieving sinus problems and head colds.

Yoga for sinus headaches and nasal congestion mainly works by minimising the pressure in the various sinus points. In most cases, yoga for cleaning sinuses will cure the infection if followed judiciously. 


How often should you practice yoga for sinus relief?

You must practise yoga at least once every day, preferably in the morning on an empty stomach. Ensure you are consistent enough to tackle and heal your sinus problem.

Which yoga practice is most important for sinusitis?

Bhramari pranayama is the most effective yoga practice that helps by ventilating the sinuses to relieve pressure. This is an effective practice in yoga for cleaning sinuses. Such practises of yoga are inexpensive and without side effects. 

Why should you perform yoga asanas on an empty stomach?

Yoga practised on an empty stomach allows your body to efficiently harness energy from your body’s energy stores such as fat. Also, your body can be more flexible and can be easily lifted during difficult yoga inversions.

What is Nasya?

Nasya (sinus treatment) is one of the five detoxification therapies mentioned in Ayurveda. It is a process in which medicated oil, powder, or fresh juice is administered through the nostrils to promote healing of the nose and sinus region.

Disclaimer: This article is written from a health and lifestyle perspective. It is for general information and not meant to substitute any medical advice. Please consult your doctor for appropriate medical consultation.


  1. Efficacy of Ayurvedic medicine in the treatment of uncomplicated chronic sinusitis
  2. The scientific basis for some yoga practices in sinusitis 
  3. Yogic management for the management of sinusitis 
  4. Yogic approach for the management of sinusitis
  5.  Yogic management of sinusitis 
  6. Yoga for sinusitis: A research study on the effect of yoga therapy on sinusitis by using Infra-Red Thermal Imaging System (IRTIS) and blood test
  7. The physiological effects of slow breathing in healthy human   
  8. The efficacy of the yogic breathing exercise Bhramari Pranayama in relieving symptoms of chronic rhinosinusitis 

Dr. Shankar Rao

Dr. Rao has achieved great success in his career, with 5 research projects and 4 books to his credit, as well as a Monograph. In addition to receiving the Bharat Scout & Guide Award from the President of India, Dr Rao has also won the Young Scientist Award from S.V. University, Tirupati.


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