Review Board
Mood Music
Health Tracker
Healthy Eating
Social Service
Health News
Podcast E-book
✓ Evidence Based

Best Yoga Poses For Sinus To Get Instant Relief

Listen to this article

Irregular routines have made it difficult for people to pay attention to their health. As a result, they surround with many serious diseases. One of these disease is sinus. It is a respiratory disease in which one faces difficulty in breathing. This discomfort increases when patient exposed to the dust, smoke and the cold air. Of course, this disease begins as a simple cold, but exposure to bacteria, virus and fungal infections further aggravates the problem. You will be surprised to know that yoga is an option that can give you instant relief from this problem. So, in this article we will tell you some best yoga poses to treat sinus along with steps and precautions.

How Does Yoga Help In Sinus?

Special attention is given upon the breathing technique in yoga, so its regular practice helps to strengthen the breathing system. Therefore, it can be said that yoga helps to get rid of this problem. Experts also believe that breathing-related exercises can significantly reduce the problem of sinus. In another research, it is mentioned that pranayama (a type of yoga) can help to suppress the problem of Sinus.

Best Yoga Poses For Sinus.

Several yoga poses are there those are effective to eliminate or suppress this problems. However, we have bring some best yoga poses for the problem of sinus. Those are;

  • Gomukhasana or Cow Faced Pose.
  • Janushirshasana or Head to Knee Pose.
  • Bhujangasana or  Sphinx  Pose.
  • Ustrasana or Camel Pose.
  • Setu Bandhan Sarvangasana or Bridge Pose.
  • Adho Mukha Svasana or Downward Facing Dog Pose.
  • Salamba Sarvangasana or Supported Shoulderstand Pose.

Gomukhasana or Cow Faced Pose for Sinus.

Benefits of Gomukhasana.

It is considered beneficial to practice Gomukhasana to overcome  the problem of sinus. Regular practice has a positive effect on our respiratory tract and leads to the removal of many respiratory disorders (swelling of the nasal veins and itching). This problem creates highest difficulty in breathing, so it is an effective yoga pose for sinus.

gomukha asana
How To Do Gomukhasana?

Step 1.

First, lay the yoga mat and sit on it and spread the two legs forward. Keep both hands straight from the ground near the body.

Step 2.

Now place your left leg on the ground near the buttocks, bending it with the knee.

Step 3.

Thereafter, bend the right foot from the knee to the top of the left foot and place it on the ground near buttocks.

Step 4.

Now lift your left hand and bend with the elbow and bring it down from the shoulders to the back and move the right hand behind back, while trying to catch the right-hand fingers by lifting the left hand up and turning it from the elbow.

Keep in mind that your back should be very straight and try to stay in the same state for a few seconds. Keep breathing normally at this stage. Now you have completed about half of the cycle of Gomukhasana. Then do the same process with the other foot and hand. The cycle of your Gomukhasana was completed when you change the positions of the hands and feet. Now, repeat the process for about four to five times.

Precautions of Gomukhasana.
  • If you feel discomfort to move the hand behind the back while doing this posture, do not force yourself.
  • Do not try to do this posture if there is a knee discomfort or any other problem.
  • Avoid this posture if you are suffering from bloody hemorrhoids.
  • The practice of this posture should be avoided in case of muscle pain.
  • If there is any spinal cord problem, stay away from this posture.
Read Now: 10 Amazing Health Benefits of Deep Breathing

Janushirshasana or Head to Knee Pose for Sinus.

Benefits of Janushirshasana.

This yoga pose can relieve anxiety, stress and depression as well as relieve the problem of sinus. This posture has a direct effect on our nervous system and respiratory system.

janusirsansana yoga for sinus

How To Do Janushirshasana?

Step 1.

Sit comfortably on the yoga mat and keep spinal cord straight.

Step 2.

Now spread your feet to the front and keep the hands with the body from the ground.

Step 3.

Then place the sole of the left foot near your right thigh by folding the left leg and place the left knee to the ground. Now take a deep breath and lift your two hands upwards.

Step 4.

Then bend forward while breathing and try to catch the right toe with your hands. At the same time, try to touch the elbow to the ground and the head with knees. Now try to stay in this state for a while.

Step 5.

Then breathe and slowly rise up. When straightened, make the hands down. Thus, half the cycle was completed. Repeat the same process by folding the right foot to complete the cycle.

Precautions of Janushirshasana.
  • Do not do this posture if you are suffering from lower back pain.
  • Should be avoid if you are suffering from diarrhea.
Read Now: Paralysis Treatment: By Yoga, Exercise And Physiotherapy

Bhujangasana or Sphinx Pose for Sinus.

Benefits of Bhujangasana.

Bhujangasana is one of the best yoga poses for sinus. It is considered helpful in addressing the problem of stress and anxiety as well as fixing the respiratory tract. It creates a positive effects in the problem of sinus.

sphinx pose

How To Do Bhujangasana?

Step 1.

First of all, lie down on the abdomen by laying yoga mats and straighten the legs and joint together.

Step 2.

Then place the palms on the ground near the chest, breathe deeply and lift the part from the chest to the ground.

Step 3.

Thereafter, try to stay in the same state for a while and slowly breathe and leave. Now, leave a deep breath and slowly come back to the initial stage. A cycle of bhujangasana will be completed. Repeat this process about four to five times during initial practice. The process can also be done more often when practiced.

Precautions of Bhujangasana.
  • This posture should be avoided when there is a problem like ulcers or hernia.
  • Do not try to do this posture if there is a problem of slip disc (joint disorder).
  • Do not do this posture in case of pain in the groin.
  • Pregnant women should avoid this posture.
Read Now: 10 Most Effective Yoga Asanas For Weight Gain

Ustrasana or Camel Pose for Sinus.

Benefits of Ustrasana.

The process of ustrasana is mainly focused on breathing. For this reason it may be a better option to strengthen the respiratory tract. In this article, you have already been told that breathing yoga helps to overcome the problem of sinus. For this reason, it can be assumed that regular practice of this pose can remove many risk factors of this problem.


How To Do Ustrasana?


At first, sit in the pose of Vajrasana by laying yoga mats, thereafter stand on the knees.

Step 2.

Then take a deep breath and bend backwards. Gently place right palm on the right heel and left palm on the left heel.

Step 3.

While doing so, you need to be more careful so that there is no set back in the neck. In this case, the thighs should be in the right angle direction from the floor and the head should be titled backwards.

Keep in mind that in this posture, the whole weight of the body should be on the arm and feet. Now try to stay in the same position for a while and breathe slowly and continue to leave.

As long as possible, after a few seconds of remaining in this state, you should gradually come back to normal condition.

Precautions of Ustrasana.
  • Avoid if you have high blood pressure.
  • If there is groin pain, avoid doing this posture.
  • This posture should not be used even if there is a hernia problem.
Read Now: 9 Yoga Poses for Constipation With Steps

Setu Bandha Sarvangasana or Bridge Pose for Sinus.

Benefits of Setu Bandha Sarvangasana.

According to experts, many types of yoga for sinus are considered to be helpful in eliminating heart and respiratory disorders, one of which is setu bandha sarvanasana. As we already known that respiratory exercises are considered beneficial in addressing the problem of sinus. For this reason, it can be said that the practice of Setu bandha sarvangasana, reduce the risk of sinus to a great extent. So, it is also consider as one of the best yoga poses for sinus.

setu bandhasana yoga for sinus
Setu Bandha Sarvangasana

How To Do Setu Bandha Sarvangasana?

Step 1.

First of all, you should comfortably lie down on the ground by laying yoga mat and bend your knees and bring the legs closer to the hips.

Step 2.

Then hold your ankles with both hands and lift the waist up while breathing. After coming to this stage, touch the chin to the chest.

Step 3.

Stay in the same way and breathe at normal speed. Then leave the breath and come back to the initial stage.

Precautions of Setu Bandha Sarvangasana.
  • Most importantly, this process of yoga should be done in empty stomach.
  • Pay special attention to keeping the head stable while practicing. Otherwise there may be a complaint of neck pain.
  • Pregnant women should practice this posture only under the supervision of an expert.
  • Do not practice this posture in the case of pain in the knee, shoulder, back and groin.
Read Now: 6 Evergreen Yoga Poses to Reduce Belly Fat

Adho Mukha Svanasana or Downward Facing Dog for Sinus.

Benefits of Adho Mukha Svanasana.

Adho Mukha Svanasana is also considered helpful in eliminating anxiety, stress and depression, as well as eliminating heart and also consider as one of the best yoga poses for breathing disorders or sinus.

adho mukha savasana
Adho Mukha Svanasana

How To Do Adho Mukha Svanasana?

Step 1.

First, sit in the thunderbolt pose by laying yoga mat. Then keep the palms to the ground while leaning forward.

Step 2.

Now, straighten the knees and lift the waist up. Then push the body with the hands and try to bring the waist up as much as possible.

Step 3.

Also try to get the ankles out of the ground and look at your navel. Keep in mind, the full weight of your body should be on the hands and feet. Now try to stay in the same state and slowly breathe and leave. Now finally come back to the initial stage by leaving a deep breath.

Precautions of Adho Mukha Svanasana.
  • Pregnant women must take the advice of the doctor before practice.
  • Avoid doing this posture if there is an eye or ear infection or blood pressure problem.
  • You need to be careful in case of pain or difficulty in the wrist, otherwise the discomfort may increase.
  • If there is discomfort in the shoulders, waist, back and arms, this process should be avoid.
Read Now: 5 Effective Yoga Mudras To Cure Asthma

Salamba Sarvangasana or Supported Shoulder Stand Pose for Sinus.

Benefits of Salamba Sarvangasana.

Like the other poses mentioned above, this posture is also considered to be very helpful in eliminating anxiety, depression and stress as well as many heart and respiratory problems. Its practice can prove beneficial in addressing breathing problems.

Sarvangasana yoga For Sinus
Salamba Sarvangasana

How To Do Salamba Sarvangasana?

Step 1.

First, lay down by laying yoga mats. In the meantime, keep the hands straight with the body.

Step 2.

Now lift your legs slowly and try to move backwards as much as possible and support the waist and hips with your hands and lift them above the ground.

Step 3.

Then support the elbow with the hands and straighten the legs with your hands on the ground.

Step 4.

Keep in mind, the knees and feet should be joint together while doing so. Also, keep in mind that, the whole weight of the body should be on your shoulders, head and elbow. At the same time, touch the chin with the chest. Stay in this state for a few seconds and keep breathing slowly. Now release deep breath and gradually return to the initial position.

Precautions of Salamba Sarvangasana.
  • Thyroid patients should do this posture under the supervision of an instructor.
  • Avoid doing this posture those are suffering from heart disease.
  • This posture should not be practice in the problem of hernia.
  • This posture should be avoided when there is injury or pain in the neck or shoulder.

*Note: keep in mind that if you are going to do the above postures for the first time, do it in the presence of a yoga trainer.

Read Now: 7 Effective Yoga Poses for Intermediates

Bottom Line.

So, now it is clear that, how yoga can prove to be helpful for the treatment of sinus. These yoga poses are consider as best yoga poses for sinus and also proven effective in this problem.

If you are also suffering from this problem or want to include yoga in a regular routine, it is important to read all the information of this article thoroughly. Then only use the suggested methods. If there are any other suggestions or questions in this regard, you can use the comment box below.

+1 Source

Freaktofit has strict sourcing guidelines and relies on peer-reviewed studies, educational research institutes, and medical organizations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and up-to-date by reading our editorial policy.

  1. Respiratory Disorders;




We don’t spam! Read our privacy policy for more info.

Expert Q&A

Ask a Question

Share Now:

Was this article helpful?



Evidence Based

This content is based on scientific research and written by experts.

Our team of licensed health professionals, nutritionists and fitness experts endeavor to be unbiased, objective, honest and to present each sides of the argument.

This article contains scientific references. The numbers in the parentheses (1,2,3) are clickable links to peer-reviewed scientific researches.

The best of health & fitness platform

We do the research so you don't have to. Stay up-to-date with the latest health and fitness information.

We don’t spam! Read our privacy policy for more info.