10 Easy to Do Yoga Poses to Treat Sinus Problem

10 Yoga Asanas That will Provide You Relief From Sinusitis

If you continuously complain of sinus and taking medicines is not providing you with any relief, you need to look beyond the medication and try out some other remedies for sinusitis. There are plenty of yoga poses or yoga asanas that can provide relief from the symptoms of sinus. Read this article to know about the yoga asanas for sinus.

10 Yoga Poses That will Provide You Relief From Sinus

Try out the 12 yoga asanas for a sinus headache, runny nose, or congestion.

1. Anulom Vilom Pranayama

This is one of the most common breathing techniques that can help solve the problem of congestion. Here is how you can practise anulom vilom pranayama.

Anulom Vilom Pranayama

How to Do 

  • Sit on a yoga mat with your back straight.
  • Place your left palm over the left knee.
  • Cover your right nostril with the right thumb.
  • Breathe in through your left nostril.
  • Then close your left nostril with the right ring finger and exhale through your right nostril.
  • Then inhale through your right nostril and exhale through the left nostril.
  • Repeat this pranayama 10 times.


  • Clears nasal congestion.
  • Boosts blood flow to the brain.
  • Improves immunity.

2. Gomukhasana

Gomukhasana should be performed in the morning on an empty stomach. This asana will provide you relief from stiff shoulders and relax your back muscles. However, this asana should not be performed if you have shoulder, neck, knee, and back pain.


How to Do 

  • Sit straight on a yoga mat. Your legs should be stretched out in front.
  • Slowly fold your left leg and bring it under the right buttock.
  • Fold your right leg in, it should come over your left thigh.
  • Your knees should be close. They should appear as if they are stacked over each other.
  • Slowly lift your left arm and take it behind your back.
  • Now take your right arm over your right shoulder. Stretch it so that it touches the fingers of your left hand.
  • Hold this pose for 2 minutes then continue with the other hand.


  • Lowers the back pain.
  • Improves the functioning of kidneys.
  • Strengthens the muscles of the chest.
  • Provides relief from stress.

3. Ustrasana

Ustrasana is also known as the camel pose asana. This asana involves bending the back which resembles the stance of a camel. Do not perform this asana if you have knee pain.


How to Do

  • Kneel on a yoga mat. Your knees should be in line with your shoulders.
  • Your feet should be 1-foot apart and should be facing the ceiling.
  • Inhale and arch your back. Your body should be stretched.
  • Hold your left and right heels with your left and right palm respectively.
  • Hold this position for 20 seconds.
  • Return to normal position.


  • Clears nasal clog.
  • Improves digestion and eyesight.

4. Bhujangasana

Bhujangasana is also known as cobra pose. It is best to perform this asana in the morning on an empty stomach.


How to Do 

  • Lie on your stomach on a yoga mat. Your toes should be flat on the mat and forehead should rest on the ground.
  • Place your hands (palms downward) under your shoulders.
  • Slowly breathe in and lift your head, chest, and abdomen.
  • Arch your neck backwards.
  • Press your hips, thighs, and feet together.
  • Your navel should keep touching the floor.
  • Hold this position for 15 to 30 seconds.
  • Return to the normal position by bringing your arms to your sides.
  • Rest your head on the ground.


  • It gives the lungs, shoulders, and chest a good stretch.
  • It helps regulates metabolism and helps in weight loss.
  • It provides relief from sciatica and asthma.

5. Adho Mukha Svanasana

This pose is also known as the downward-facing dog pose. This pose should also be practised in the morning on an empty stomach. But pregnant women should consult their doctors before performing this exercise. Also, this asana should not be practised if you have carpal tunnel syndrome, blood pressure problems, and diarrhoea. Avoid performing this asana if your shoulder is dislocated.

Adho Mukha Svanasana

How to Do 

  • Get down on all fours on a yoga mat so that your body forms a table-like structure.
  • Exhale and slowly bring your hips up while straightening your elbows and knees.
  • Your body should form an inverted ‘V’.
  • Your hands should be in line with your shoulders and your feet should be in line with your hips.
  • Your toes should be pointing outwards.
  • Press your hands on the ground and straighten your neck.
  • Hold this position for a few seconds.
  • Return to normal position.


  • Provides relieves from headaches, insomnia, and fatigue.
  • Helps in weight loss.
  • Provide relief from sciatica and asthma.

6. Janu Sirsasana

This is one of the ashtanga yoga asanas. This head to knee asana helps stretch the shoulders, hamstrings, and groin, and strengthens the back. But this asana should not be performed if you have diarrhoea, asthma, knee, or lower back injury.

Janu Sirsasana

How to Do 

  • Sit on a yoga mat and stretch out your left leg.
  • Bend the right knee. The bottom of your right foot should touch your inner left thigh.
  • Inhale and stretch, torso to the top of the head.
  • Inhale and stretch your arms up.
  • Exhale, bend forward from the hip.
  • Reach for ankles or toes of your left leg with hands.
  • Do not overstretch.
  • Hold for 30-60 seconds, breathe.
  • Stretch right leg. Relax.
  • Repeat the pose with your right leg stretched out.


  • Calms the mind.
  • Provides relief from headache, tension, insomnia, high blood pressure that aggravates sinusitis.

7. Setu Bandhasana

This is known as the bridge pose. Don’t do if you have a neck injury or back problem. Pregnant women should do this asana only after the doctor’s consent.

Setu Bandhasana

How to Do 

  • Lie on your back on a yoga mat.
  • Bend your knees and place your feet on floor hip-width apart on the mat.
  • Your ankles and knees should be in a straight line.
  • Rest your arms beside the body, palms downwards.
  • Inhale and lift your back (a lower, upper, middle).
  • Roll in shoulders, the chin should touch the chest.
  • Support your weight with shoulders, feet, arms.
  • Tighten buttocks.
  • Thighs should be parallel to each other and floor.
  • Entwine fingers, push hands harder on the floor, lift the torso.
  • Hold the position for a minimum a minute. Breathe gradually, deeply.
  • Exhale, release position.


  • Relieves back stress.
  • Stretches the neck and chest.

8. Yoga Nidra

This is the systematic relaxation of the muscles of your body and release of tension caused during sinus.

Yoga Nidra

How to Do

  • Lie down comfortably on a yoga mat.
  • Systematically relax the muscles of your body.
  • Focus on relaxing your face, neck and jaw that may be gripped due to the discomfort of the sinus.


  • Relieves sinus headache and pain.
  • Reduces the tension.

9. Sarvangasana

This is the all-limbs pose. This asana can provide relief from sinus. However, you should not perform it if you have high blood pressure.


How to Do 

  • Lie in a supine position.
  • Slowly raise your legs at 90° and try to raise your chest.
  • Your body should form a straight line from the chest to the tips of the toes.
  • Your chin should touch your chest.
  • Slowly return to normal position.
  • Do 3 to 5 rounds.


  • Regulates, ageing, greying of hair, falling hair, constipation, piles, endocrine glands.

10. Kapalbhati

This is a breathing technique which can be very good for your brain. It can provide you relief from a cold and cough. However, you should not perform this if you have heart disease, stroke, epilepsy, high blood pressure, hernia, asthma attack, pregnancy.



  • Improves brain function and memory.
  • Helps one lose weight.
  • Clears respiratory block and can provide relief from a cold and cough.

How to Do 

  • Sit comfortably on a yoga mat.
  • Keep your palms on your knees.
  • Inhale deeply then exhale hard, contracting your stomach muscles.
  • Start with two minutes then do it for about 10 minutes.


1. Can Sinus Problem Be Completely Cured Completely By Yoga?

Practising yoga can prevent and provide relief from sinus and its symptoms. But it may not cure it completely.

2. How Often Should I Practice Yoga to Improve my Sinusitis Condition?

Do this yoga for sinus allergies once every day.

These sinus remedy yoga techniques are indispensable in today’s high pollution environment. You should perform this yoga asana if you want relief from this problem.

Also Read:

Yoga Poses to Consider for Glowing Skin
Health Benefits of Power Yoga for Your Body and Mind
Yoga Asanas for Improving Concentration

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