Yoga Poses For SInus Support

Save Your Sinuses

Have you ever felt sidelined by sinus trouble? It's no fun when sinus pain or discomfort slows you down! Fortunately, the teachings of yoga and Ayurveda offer practical, holistic ways to manage sinus issues and stay in balance. These ancient practices can be integrated into your daily routine, no matter what your lifestyle looks like.

Most people are familiar with yoga, but have you heard of Ayurveda? Known as the sister science to yoga, Ayurveda translates to "the science of life." This 5,000-year-old system of holistic healing focuses on creating and maintaining balance in body, mind, and spirit.

Understanding the Causes of Sinus Pain

Ayurveda identifies several reasons why your sinuses may feel out of balance:

  1. Pressure Changes: Sudden shifts in air pressure—such as during air travel or changing weather—can cause sinus congestion or discomfort as your nasal passages work to adjust.

  2. Cold and Dry Air: Exposure to cold, dry air can irritate your nasal passages, leading to dryness, inflammation, and sinus discomfort.

  3. Adrenaline and Stress: Physical or emotional stress often causes muscle tension, including around the nasal area, which can exacerbate sinus discomfort.

Yoga Asanas (Poses) for Sinus Relief

Practicing yoga can help alleviate sinus issues by reducing tension, promoting circulation, and supporting overall respiratory health. Here are two poses to try:

Ardha Matsyendrasana (Half Seated Spinal Twist)

Twists are excellent for improving digestion, detoxifying the body, and supporting respiratory health. They also stimulate lymphatic drainage, which boosts the immune system.

How to Practice:

  1. Sit with your legs stretched out in front of you.

  2. Bend your right knee and hug it to your chest.

  3. Step your right foot outside your left thigh.

  4. As you inhale, lengthen your spine. As you exhale, twist to the right, placing your right hand behind you for support.

  5. Hug your right leg with your left arm, or use it to deepen the twist.

  6. Hold for a few breaths, then repeat on the other side.


Virabhadrasana I (Warrior 1)

This powerful pose builds strength, stability, and balance while expanding the chest and enhancing respiratory health.

How to Practice:

  1. Begin in a high lunge, with your right foot forward and your left foot back.

  2. Turn your back heel down to the mat and press into the outer edge of your foot.

  3. Square your hips forward, drawing your right hip back and your left hip forward.

  4. Reach your arms overhead, engaging your core and lengthening your spine.

  5. Hold for several breaths, then switch sides.



Ayurvedic Tip for Sinus Relief: Nasya Oil

Nasya oil is a traditional Ayurvedic remedy designed to promote nasal and sinus health. By lubricating and moisturizing the nasal passages, it helps counteract dryness, clears congestion, and supports sinus health.

How to Use Nasya Oil:

  1. Choose the Right Time: Administer in the morning or evening on an empty stomach, or whenever your sinuses feel dry or congested.

  2. Administer: Lie back or tilt your head and place 3–5 drops of oil into each nostril using a dropper.

  3. Massage: Gently massage the bridge of your nose to help the oil distribute.

  4. Inhale: Take deep breaths to allow the oil to penetrate your nasal passages.

  5. Relax: It's okay to blow your nose or swallow any oil that enters the throat.




Yoga Asana, AyurvedaLisa Bermudezyoga, yoga poses, yoga asanas