7 Best Yoga Poses For Sinusitis – How To Do At Home

Get the inflammation and headache under control with easy-to-practice yoga asanas.

Reviewed by Anirudh GuptaAnirudh Gupta, Certified Yoga Instructor
By Shirin MehdiShirin Mehdi  • 

Performing yoga for sinusitis is a brilliant way to manage its symptoms naturally. Yes, you heard that right! Incorporating certain yoga poses into your fitness regimen is ideal for those who hate taking pills.

There are numerous yoga poses that show promise in treating a sinus headache. And the best thing about them? These poses are absolutely quick and easy to perform.

To help you get started, we have listed seven highly effective yoga poses for sinusitis. Try them out and see the results for yourself!

But before we go ahead, let us find out what sinusitis is.

 What Is Sinus?

Sinusitis is a problem in your body which occurs due to inflammation in the air-filled cavities present in the skull. Phew!That sounds scary, right? Imagine having to actually go through it.

And why does it happen? There are various reasons for it, and some of the common ones are a stressful lifestyle, alcohol consumption and smoking. Even viral infections and fungal attacks are primary causes of sinusitis.

Sometimes physical conditions like septumi  XThe cartilage and bones present in your nose that divides the nasal cavity into a left and right side. problems and nasal bones swelling cause sinus. The sinus problem can occur in anybody of any age or sex.

According to a population study by NCBI, sinusitis or rhinosinusitis is among the most common reasons for clinical visits in the United States. 14.7% of the survey participants reported having sinusitis. Women, children below 15 years, and adults aged 25-64 were found to be most affected.

It is medically known as rhinosinusitis. Other health problems can lead to sinus, and those are different types of allergies, tooth infections (yes, you read that right) and nasal polypsi  XSoft and painless growths on the lining of the nose or sinuses due to infection, allergies, or immune disorders. .

Therefore, the sinusitis problem is not a single entity in itself, and various components play a part in it. And, yoga which is all-encompassing is the best solution for it.

Let’s learn how yoga helps in treating sinusitis.

Yoga For Sinus Problem

Allergies are auto-immune problems that can inflame the nasal passages and complicate the pre-existing conditions of asthma. Asthma is, however, caused due to a virus condition. Yoga provides symptomatic relief and gives the body a chance to breathe and recover.

Yoga restores the balance in your body and provides relief from migraine attacksi  XA severe and throbbing headache that usually occurs on one side of the head and causes symptoms like nausea and neck stiffness. and allergic nasal conditions.

It keeps your mind and body fresh. Yoga makes breathing easier as it opens up your nostrils and allows a smooth flow of air. It even clears the throat region enabling you to deal with the sinusitis problem better.

All of the above and much more which you will only know when you begin to practice. Check the yoga poses below to find out more.

Yoga Poses For Sinus

  1. Gomukhasana
  2. Janu Sirsasana
  3. Bhujangasana
  4. Ustrasana
  5. Setu Bandha Sarvangasana
  6. Adho Mukha Svanasana
  7. Salamba Sarvangasana

1. Gomukhasana (Cow Face Pose)

Image: IStock

About The Pose- Gomukhasana or the Cow Face Pose is an asana that is named after the cow as it resembles its face during practice. The Sanskrit word ‘Go’ means cow and also means light. The asana is a beginner level Vinyasa yoga asana. It works best when you practice it in the morning on an empty stomach. Hold the pose for 30 to 60 seconds.

Benefits Of The Pose For Sinusitis- Gomukhasana reduces stress and anxiety. It stretches the chest muscles aiding flexibility in the air passage region. The pose helps offer stress-relief and relaxation when you are worried or tired.

To know more about the pose and its procedure, click here- Gomukhasana.

2. Janu Sirsasana (Head To Knee Pose)

Image: IStock

About The Pose- Janu Sirsasana or the Head To Knee Pose is an asana that requires you to touch your head to the knee in a seated position as the name of the pose suggests. It is a beginner level Ashtanga yoga asana and works well when you practice it in the morning or evening on an empty stomach. Make sure you hold the pose for at least 30 to 60 seconds on each leg.

Benefits Of The Pose For Sinusitis- Practicing Janu Sirsasana calms your mind and gives a good stretch to your shoulders.  More importantly, any head down posture will help in draining out the fluids, clearing the air passages for optimal breathing. The pose relieves headaches, fatigue, and anxiety and provides holistic healing. The asana cures insomniai  XA sleeping condition characterized by difficulty falling and staying asleep due to depression or certain medication. and high blood pressure which can make your sinusitis condition worse.

3. Bhujangasana (Cobra Pose)

Image: IStock

About The Pose- Bhujangasana or the Cobra Pose is an intense backbend that resembles the raised hood of a snake. Bhujangasana is a beginner level Ashtanga yoga asana. Keep your tummy empty to practice the pose and try to do it in the morning. Hold it for 15 to 30 seconds while you do so.

Benefits Of The Pose For Sinusitis- The Cobra Pose opens up the lungs and invogrates the heart. It works great as a stress relief mechanism. This is one of the best yoga poses for sinus relief as it opens up your lungs and makes breathing easier.

protip_icon Quick Tip
If you have spinal cord issues, severe back pain, or neck ailments, like spondylitis, it is best to avoid Bhujangasana, as it puts pressure on the spine. Moreover, the stress that it puts on the abdominal area may not make it an ideal posture for pregnant women.

4. Ustrasana (Camel pose)

Image: IStock

About The Pose- Ustrasana or the Camel Pose is also a backbend that resembles the stance of a camel. It is a beginner level Vinyasa yoga asana. The asana works best when practiced in the morning on an empty stomach. Hold the pose for 30 to 60 seconds while you do so.

Benefits Of The Pose For Sinusitis- Ustrasana is great for your overall health and wellness. It improves your respiration and stretches your throat and chest. The pose stretches and opens up your entire frontal region.

5. Setu Bandhasana (Bridge Pose)

Image: IStock

About The Pose- Setu Bandhasana or the Bridge Pose is named so as it resembles a bridge. The pose is a beginner level Vinyasa yoga asana. Practice it in the morning or evening on an empty stomach and clean bowels. Also, remember to hold the pose for 30 to 60 seconds.

 Benefits Of The Pose For Sinusitis- Setu Bandhasana helps relieve stress in the back and stimulates the chest and hyoid glands. Since the heart is stimulated, this positively fills in the heart chambers with easy oxygenated blood and aids in alleviating such conditions.

To know more about the pose and its procedure, click here- Setu Bandha Sarvangasana.

6. Adho Mukha Svanasana (Downward-Facing Pose)

Image: IStock

About The Pose- Adho Mukha Svanasana or the Downward-Facing Dog is an asana which looks like a dog bending forward with its head bent down. It is a beginner level Ashtanga/ Hatha level yoga asana. Make sure you practice it in the morning on an empty stomach. And, hold it for 1 to 3 minutes.

Benefits Of The Pose For Sinusitis- The pose improves the blood circulation in the body easing out any knots and stress crumpled up in the body. It stretches your neck and spine releasing pressure in those areas. It is one of the breathing techniques that give respite from nasal congestion and improve respiratory health. To know more about the pose and its procedure, click here- Adho Mukha Svanasana.

To know more about the pose and its procedure, click here- Adho Mukha Svanasana.

protip_icon Quick Tip
If you have an injury, you can modify the Adho Mukha Svanasana by positioning your back horizontally and placing your hands at the top of the backside of a chair.

7. Salamba Sarvangasana (All Limbs Pose) 

Image: IStock

About The Pose- Salamba Sarvangasana or the All Limbs Pose is an asana that is considered as the queen of all poses. It is an advanced level Hatha yoga asana that paves the way for more complex asanas. Practice it in the morning on an empty stomach and hold it for 30 to 60 seconds.

Benefits Of The Pose For Sinusitis-The pose cures mild depression and calms your brain, and improves mindfulness. It gives your neck a good stretch and keeps insomnia and fatigue at bay.

To know more about the pose and its procedure, click here- Salamba Sarvangasana.
 Now, let’s answer some common queries about sinusitis.

Frequently Asked Questions

Will yoga help cure my sinusitis problem entirely?

There are high chances of yoga being able to do so, but you must consult your doctor and take the help of a yoga teacher to do so.

How often do I practice yoga to help my sinusitis condition?

Practice yoga every day at least once in the day to tackle and heal your sinusitis problem.

Which pranayama is good for sinusitis?

Bhramari pranayama is an effective breathing technique for sinusitis. It relieves congestion and helps treat sinusitis (1).

Can anulom vilom heal the sinus?

Yes, anulom vilom can heal the sinus by clearing congestion from the nasal passage. It also improves immunity and blood flow throughout the body and brain (2).

Is kapalbhati good for sinus?

Yes. Kapalbhati is effective in treating sinuses by clearing congestion while also promoting brain function and blood circulation in the body (3).

Practicing yoga for sinusitis is probably the best way to manage this condition, It is one of the most effective natural remedies to follow if you hate undergoing medical procedures or taking pills.The seven poses discussed in the article help clear the air passages (by draining out the fluids), reduce stress and anxiety, relieve headache and fatigue, open up lungs, improve respiration, improve blood and oxygen supply, and prevent allergic nasal conditions. So, include these asanas in your exercise routine, you can also practice meditation or deep breathing therapy to say goodbye to this irritating condition. However, you should be consistent in your efforts and be patient to achieve desired results.

Key Takeaways

  • Gomukhasana reduces stress and anxiety and stretches the chest muscles for better airflow.
  • Janu Sirsasana calms the mind, relieves headaches, fatigue and anxiety by clearing the air passage and draining fluids.
  • Bhujangasana makes breathing easier by opening up the lungs and relieving stress.
  • Ustrasana performs miracles for the overall body by improving respiration and stretching the throat, chest, and entire frontal part of the body.

Learn simple yoga lessons to get relief from the sinus and cold! Watch this video to know how some easy yoga poses and breathing techniques can make all the difference and help you manage respiratory problems better.


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. The Efficacy of Yogic Breathing Exercise Bhramari Pranayama in Relieving Symptoms of Chronic Rhinosinusitis
  2. Endoscopic evaluation of therapeutic effects of “Anuloma-Viloma Pranayama” in Pratishyaya w.s.r. to mucociliary clearance mechanism and Bernoulli’s principle
  3. Study of immediate neurological and autonomic changes during kapalbhati pranayama in yoga practitioners
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