Poses for Allergies

Yoga Poses to Fight Seasonal Allergies

Gwen Lawrence has left 0 comments. It’s allergy season, which means that many of us will be troubled by itchy or watery eyes, runny noses, and bouts of sneezing and coughing that will threaten to knock pictures off the wall this time of year. Most of the time, these typical allergy symptoms are the body’s method of protecting itself from germs or viruses. Yoga, on the other hand, may be really beneficial! First and foremost, we must determine the source of those irritating sensations. Allergens are the substances that cause allergies.

Some irritants, such as cigarette smoke and air pollution, as well as some strong scents (such as fragrances), can also have an adverse effect on the respiratory system.

This is the most effective method of preventing allergy symptoms.

A regular yoga practice has been demonstrated to have a stabilizing impact on the immune system, and with a regular yoga practice, the general health and local resistance in respiratory passages are enhanced, making it simpler for your body to fend against allergies and other pathogens.

It helps you relax and maintain control over your thoughts and emotions, which makes it easier to moderate your allergic reaction.

Asanas for allergies

  • Inversions such as the Shoulder Stand and other inversions help to open nasal airways and facilitate drainage. Do not hold for more than a minute or two at a time, though, in order to avoid creating too much pressure. The Plow Pose helps to expand the muscles around the base of the head and the back of the neck, which are areas where pressure tends to build up over time. As a result of the loosening of these muscles, drainage is improved
  • Bridge and other Backbends expand the chest. A Balance Ball can also be used to stretch over the back of a cushioned chair, if necessary. Everyone on the planet should practice this, not just to alleviate allergies, but also to correct all of the forward-moving/leaning postures we adopt in our daily lives (such as sitting in front of a computer, cooking, driving, etc.) that cause us to slouch. Yoga breathing techniques such as the Three-Part Yogic Breath can also assist to expand the chest and lungs and enhance lung capacity. Back-bending is another excellent method of expanding the chest and lungs. Stress is also reduced, which helps to enhance immunity and make you less prone to allergies and colds
  • It also helps to reduce inflammation. The Fish Pose is yet another excellent approach to open the chest, lungs, and neck and allow for more breathing room. The thymus gland, which is positioned beneath the sternum, is stimulated by this position. Due to the fact that the function of the thymus to govern the lymphatic system and aid in the establishment of immunity diminishes considerably after puberty, this is particularly relevant in young children with allergies.

When your allergies start to flare up, try one of these positions to alleviate the symptoms. But keep in mind that yoga is only beneficial in the treatment of allergies and should not be considered a cure. In the case of more severe allergy problems, medical care may still be required.

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Yoga for Allergies: Yoga Poses for Allergy Symptom Relief

Yoga provides a number of health advantages that you may not be aware of. These advantages include enhanced flexibility, balance, and vitality, as well as a reduction in stress levels and even relief from allergy symptoms.

The yoga positions seen in this video are excellent for opening and relaxing your airways, allowing you to breathe more comfortably when suffering from allergy symptoms.

How to Use Yoga for Allergies

No matter the yoga posture you are attempting, remember to keep your attention on your breathing. As you inhale, pay attention to how your breath enters and fills your lungs, and how it exits your lungs as you exhale. The practice of concentrating on your breath might assist you to relax and lessen the amount of histamine in your body. Itching and sneezing are among the allergy symptoms that histamines induce. Histamines are also created as a result of the stress reaction. While reducing stress will not completely eliminate the histamines released by your body during an allergic response, it will assist in lowering their levels.

Always remember that nasal congestion can make some of these procedures unpleasant, if not downright distressing.

Alternate Nostril Breathing

Our first yoga posture will be alternate nostril breathing, which will be our first yoga pose. To begin, create a fist with your other hand. Then, while keeping your forefinger and middle finger tucked, release your ring and pinky fingers. Exhale via your right nostril, bringing your thumb to the outside of the nose and softly squeezing it shut. Inhale through your left nostril and pause as you shift your fingers to release your thumb, opening your right nostril, and lightly press your ring and pinky fingers against the outside of your left nostril to close it.

  • Allowing your right nostril to totally close, exhale entirely through it.
  • The right nostril is closed with the help of the thumb.
  • Inhale through your left nostril and repeat this process as many as you like.
  • Take a deep breath, move your fingers, and exhale.

Camel Pose (with Modifications)

The upper back tends to round in when we’re sick, such as when allergies flare up. This might result in increased stress and stiffness in the chest muscles, which are already fatigued from the effort required to assist you in breathing. The camel stance is a yoga practice that might be beneficial in this situation. It aids in stretching the chest muscles, hence alleviating tension and pain in the area. It also helps to open up your rib cage, giving you more room in your body to take deep, satisfying breaths.

  • Begin by attempting supported camel stance.
  • As you do, roll your shoulders back and up, lifting the crown of your head towards the ceiling.
  • Bending from the upper back just below the shoulder blades, while attempting to keep the lower back neutral, is what we’re talking about.
  • Then take a deep breath as you return to your upright position.
  • Begin in the same kneeling position as the camel that is being supported.
  • Find the bend in your upper back, just below your shoulder blades, by lifting your left hand towards the ceiling and feeling it.
  • Repeat the process on the opposite side.
  • In many ways, it’s the same as the half camel, only that you’ll reach back with both hands to grab hold of your heels or ankles instead of just one.

Keep in mind that proper alignment is essential, so make sure your hips are higher than your knees. In the event that you are unable to maintain perfect alignment, you should choose for a partial or supported camel.

Opening the Chest with Three Poses

We’ll attempt a couple more positions to help you open up your chest and relax your muscles through the side of your body. First, let’s try a position from an outside viewpoint. Bringing your left leg to the front of your mat and taking a broad stride will prepare you for this pose. If you’re standing on train tracks rather than a balancing beam, make sure to take a few steps back and keep your back straight. Take a bend in your right knee and rotate your foot such that your toes are pointed out to the side of the mat.

  • Eventually, your right forearm will come to rest on your right thigh, while your left arm will rise over your head.
  • Your right hand will rest on your left thigh, and your left hand will rest on your right thigh.
  • Return to standing by exhaling and coming through to triangle posture when you’re finished with it.
  • When you’re ready, you’ll take a deep breath and return to your standing position.

Inversions for Allergy Relief

Inversions, in which your legs are raised above your head, can aid in the drainage of your sinuses as well as the circulation of new, oxygenated blood into your sinus canals. Certain of these positions are more advanced and have some contraindications, so select the stance that is most appropriate for you. Holding these positions for more than five to ten seconds at a time can increase the pressure in your sinuses, therefore avoid doing so. Legs up the wall is a stance that is accessible to the majority of individuals.

  1. To get into the posture, you’ll need to sit next to a wall with your hip as near to the wall as you possibly can to begin.
  2. For the most amount of benefit, try to keep your legs as flat on the wall as possible.
  3. Shoulder stand is an additional, more advanced variation.
  4. First, lie down on your back and then raise your knees up to your chest and hold them there.
  5. Your hands should be against your sacrum area, and your elbows should be closer together as a result of this adjustment.
  6. By bending your hips little further and bringing your feet somewhat higher over your head, you may find that this posture is more comfortable for you.
  7. You’ll raise your legs over your head, keeping them pushed closely together as you do so.

It is preferable if you can maintain your legs as straight as possible, while a slight bend in the knee is fine. Consider taking several deep breaths here, and when you’re ready, you’ll withdraw your hands from your back, tighten your core, and gently descend your hips and knees to the ground.

Allergy Sufferer Modifications for Savasana

My last recommendation for you in terms of adopting yoga to alleviate allergy symptoms is to adapt the final resting posture, or savasana, as needed to accommodate your needs. Savasana is performed while lying flat on one’s back with the arms out to the sides and the palms of one’s hands up. It is possible that this stance will be unpleasant and cause congestion for someone who suffers from allergies. If you suffer from allergies, you can adjust savasana by placing a yoga block and bolster beneath your head, or by rolling a towel over your shoulders.

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15 Minute Yoga Sequence for Seasonal Allergies

It is possible that this content contains affiliate links. For more information, please see ourdisclosure. Symptoms such as itchy eyes, swollen nasal passages, and runny noses can make it difficult to cope with seasonal allergies, especially as the weather begins to change. Some people prefer to use over-the-counter or prescription medicine to ease seasonal allergy symptoms, while others choose for more natural alternatives (such as yoga!) or herbal remedies or nasal sinus washes to relieve their symptoms.

While you may not experience immediate relief, there are many people who benefit from the practice of yoga to alleviate seasonal allergy symptoms, create a stronger immune system, and reduce inflammation in the body, among other benefits.

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Certain postures and breathing exercises can aid in the promotion of healthy sinuses, the reduction of inflammation, and the clearing of stuffy noses.

Relief may not be noticed immediately, but because a yoga practice is helpful to the body in so many ways, you will undoubtedly see improvements in both your physical and mental well-being.

Can Yoga Help with Seasonal Allergies?

A regular yoga practice may unquestionably aid in the relief of the symptoms associated with seasonal allergies. In addition to helping to quiet the central nervous system, yoga positions and breathing techniques assist to promote a stronger sensation of relaxation and serenity in both the physical and mental body. A healthy state of mind aids in the regulation and strengthening of your immune system, helping your body to respond more effectively to allergens such as pollen, trees, and weeds.

Seasonal allergy problems can be managed and, in some cases, eliminated altogether with a steady yet basic yoga practice of 15 minutes per day.

15 Minutes of Yoga to Ease Your Allergy Symptoms

Yoga for 15 minutes every day or a few times a week is far more useful than a lengthier practice once a week or once every two weeks. A consistent 15-minute practice can help you achieve the following results:

  • Improve the health and strength of your body
  • Reduce stress
  • And strengthen your immune system
  • And Encourage an overall sense of well-being in both your physical and mental bodies
  • And

If you have a cold, you may practice particular pranayama, or breathing techniques, to help clear your nasal passages. You can also do physical asanas (postures), which can help to reduce inflammation, promote relaxation, and enhance drainage in your body. If you practice these precise breathing exercises and yoga positions for only 15 minutes a few times each week or every day, you may notice a reduction in the severity of your seasonal allergies and may even be able to stop using your prescribed allergy medication.

Breathing Exercises for Seasonal Allergies: 5 minutes

Beginning your yoga practice with pranayama, or breathing techniques, not only helps to cleanse your nasal passages, but it also helps to quiet the nervous system, allowing you to be more present in your body and in the space while you practice.

  • Starting with a comfortable position and concentration on your breath, you may go on to other aspects of your practice. Maintain the straightness of your spine as you begin to focus yourself with your breath, and keep your shoulders relaxed and collar wide as well. Take note of any ideas that arise in your head, and just allow yourself to be present in your body by following your breath. Consider whether you can begin to extend each inhalation and exhalation while also slowing your breathing.

Once you have achieved a state of relaxation and equilibrium, devote a few minutes to one of the pranayama exercises listed below. You can opt to stay with a single technique for each practice session, or you can alternate between the two if you have the time.

Alternate Nostril Breathing (Nadi Sodhana)

In addition to creating a stuffy nose and a blocked respiratory system, allergies can impair your immune and respiratory systems. The breathing practice that follows opens up your nasal passages, strengthens your sinuses, and clears your respiratory system, allowing you to breathe more easily and clearly in the future.

  • In addition to creating a stuffy nose and a blocked respiratory system, allergies can also impair your immune system. With the following breathing exercise, you will be able to breathe more easily and clearly since it will open up and strengthen your nasal passages, strengthen your sinuses, and cleanse your respiratory system.

Skull Shining Breath (Kapalabhati)

If you want to clean up your sinuses and nasal passages, this is an excellent breathing technique to put into practice. Using powerful, fast exhalations, this exercise helps to cleanse the body while also emptying up the respiratory system. It may be done anywhere at any time. Practice this exercise in a comfortable cross-legged position or by seating your hips to your heels and keeping your knees together while performing the exercise.

  • Placing your hands on your knees and ensuring that your spine is extended are important steps. You should maintain your lips closed and your teeth slightly apart in order to keep your jaw relaxed. Take a deep inhalation through your nose and exhale hard out the other side
  • As you exhale through your nose, you should notice your belly button snapping in toward your spine and your stomach drawing inwards
  • This is a good sign. Repeat this breath for a cycle of around 30 seconds, and gradually increase the duration of the cycle to a few more minutes

Top Yoga Poses for Allergy Relief: 7 minutes

As well as a plethora of diverse yoga practices and traditions, there is also an endless number of various yoga positions to choose from. This list of the best yoga positions for allergy treatment can help you get relief from your seasonal allergy problems. Practice each stance for 5 breaths in sequence, and gradually increase the length of time you can hold each posture. The first section is titled Backbend Variations. Backbends are also excellent postures to practice if you suffer from seasonal allergies.

Depending on your needs, you can do a more challenging backbend such as wheel position or a more restorative backbend such as supported bridge posture.

Check out our basic sitting warm up if you’re looking for a beginner-friendly warm up.

Bridge Pose

  • The first step is to lie down on your back. Make a bending motion with your knees toward the ceiling and place both of your feet flat on the mat. Check that your feet are parallel and hips width apart, and that your fingertips are softly stroking your heels before continuing. Bring your heels down into the mat, pull your hips and chest up, and begin to gently move your shoulder blades closer together along your back to come up. Lie down and take 5 deep breaths with your fingers interlocked behind your torso.

Wheel Pose

  • You may opt to come into a deeper backbend when you have been comfortable with bridge posture once you have mastered it. Start by putting your feet in the same position as you would for a bridge, and then placing your hands flat on the floor near to your ears and pointing toward your shoulders
  • In the same way that you raise your pelvis, raise your head and place the crown of your head on the floor. Increase the stability of your body through your legs, hands, and heels while raising the top of your hips toward the ceiling. As you feel this backbend opening up the entire front half of your body, press down hard with your palms and heels.

Supported Bridge Pose

If you want a more restorative approach, you might visit the supported bridge facility.

  • For bridge position, you’ll use the same set-up as before, but instead of interlacing your fingers behind your back, lay the block at the lowest height possible and place it below your sacrum. As you relax into this restorative backbend, allow the block to assist you.

Inversions are discussed in detail in Part 2.


An inversion, such as the shoulderstand, helps to enhance general drainage in the body and can also aid to expand your nasal passages. This posture can be changed by either placing a block at the sacrum and keeping the legs up, or by resting the legs against a wall while keeping the legs up.

  • To get into this position, lie down on your back and bring your knees in toward your chest, as seen below. As you lift your hips and buttocks off the mat, and using your hands to support your lower back, proceed to extend your legs upwards toward the ceiling. Maintain a stable neck and a gentle glance, with your chin tucked into your chest, while speaking. Using a gentle squeeze, bring your shoulder blades closer together, feeling the weight of your body resting on your shoulders. Keep your hands supporting your back and remain in the posture for 5 deep breaths if you are just starting out. Gradually increasing the length of time spent in the pose, and even experimenting with variations such as positioning your legs in lotus position, as your practice progresses For an easy way to get out of the posture, simply support the back of the chair with your hands, bend the knees, and slowly drop your spine back down to the ground.

Plow Pose

If you are in shoulderstand, you may go right into plow stance. It also has the added benefit of clearing your sinuses and respiratory system, while simultaneously encouraging balance and relaxation throughout the body.

  • Start by bringing your legs above your head while keeping your back supported by your hands in the position of shoulderstand. To keep your feet on the floor, try to get your toes and tops of your feet to contact it, and either keep your hands on your hips or interlace your fingers and press your shoulder blades together further. Stay for 5 breaths and gradually increase the length of time you spend there until it feels comfortable in your body. You can either maintain your legs straight or bend your knees and put your knees down on the mat, near to your ears, depending on your preference. To do this version, maintain your fingertips intertwined behind your back, or stretch your arms up above and reach your fingertips out and touch your toes with your fingertips. To come out of the posture, place your hands on your back to support your spine
  • Then exhale through your mouth. Come out of shoulderstand by bringing your legs straight up to the ceiling, or you can leave your knees bent and slowly drop your entire spine down to the mat.

Fish Pose

A fish pose is usually a good option to do immediately after shoulder stand or plow position since it helps to open up the chest while also bringing more space and oxygen into the body. The fish posture helps to open up the front of the body, including the lungs, throat, and chest, as well as the lymphatic system, which is regulated by the stance.

  • Bend your elbows near to your rib cage and raise your fingertips straight up to the ceiling while lying down on your back. Puff your chest up toward the sky while gently moving your chin away from your chest. Gently rest the crown of your head on the mat. Hug your elbows closer together, and you should feel a slight pressure of your shoulder blades down your spine. Face and breath should be relaxed as well as feeling roomy in the front of the body. Stay for 5 deep breaths
  • You can opt to remain in this position or move your elbows off the mat, straighten your arms, and lay your hands together up above as an alternative. From here, you may either maintain your legs on the mat or, with your legs together, begin to lift your legs off the floor
  • To release this posture, just bring your legs and elbows back down to the mat. Retucking your chin gently back to your chest can help your shoulders and shoulder blades relax and return to their natural positions on the floor.

Massage and Relaxation for Allergies: 3 minutes

Seasonal allergies can be a source of anxiety for those who suffer from them. The tension in your body will begin to release as you practice yoga, and you will likely feel less worried and more tranquil afterward. In order to complete your yoga practice, it is recommended that you end it with a calming eye and sinus massage followed by savasana. Seasonal allergies can have a significant impact on the eyes, with symptoms such as itchy, watery, and red eyes. Additionally, you may notice that your nasal passages get clogged, resulting in pressure and tension in your sinuses as a result.

  • Make a gentle circular motion with your fingertips on your temples, forehead, and the area between your eyebrows. Massage can also be performed higher up on the head, toward the top of the head, and toward the ears and neck. While performing your massage, keep your eyes closed, your face relaxed, and your breath gentle. As soon as you have finished your massage, take a few deep breathes in and out of your nostrils and allow yourself to feel spacious and open
  • Lie down on your mat with your legs slightly apart, arms beside your body with the palms of your hands facing up, and your eyes closed. Take at least one minute to relax in this last resting position, savasana.
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Natural Remedies for Seasonal Allergies

Begin massaging the temples, forehead, and region between the brows with your fingertips in a gentle manner. Massage can also be performed further up on the head, toward the top of the head, and toward the ears or neck. While performing your massage, keep your eyes closed, your face relaxed, and your breathing quiet. As soon as you are finished with your massage, take a few deep breathes in and out of your nostrils and allow yourself to feel spacious and open. Lie down on your mat with your knees slightly apart, arms beside your body with the palms of your hands facing up, and your eyes shut.

  • Steam or Humidifiers: If you have a stuffy nose at night, you may sleep with a humidifier on or inhale steam to clean your sinuses to relieve the congestion. To take use of the steam, fill a bowl with hot water, drape a towel over your head, and softly inhale the vapor. Before you begin, check the temperature of the steam and feel free to put in essential oils such as eucalyptus or lavender to the warm water to enhance the experience. Nasal irrigation: You may use a neti pot to safely cleanse and clean your sinuses on a regular basis. After washing your face with sea salt and distilled water, gently pour water into each nostril and blow your nose after each rinse. You will find that your breathing is smoother and clearer after using the neti pot, and you will be able to experience the effects of the neti pot rather soon. Vitamin C: Vitamin C is found in a variety of foods and acts as a natural antihistamine in some cases. Take a vitamin C supplement, or consume plenty of citrus fruits, leafy greens, and other vegetables that are high in vitamin C. Probiotics: Probiotics, which may be found in yogurt, kombucha, and fermented foods, are vital for maintaining good gut health. Improving your gut health can aid in the reduction of allergy symptoms as well as the maintenance of normal physiological functions.

Questions that are related What Type of Yoga is the Most Beneficial for Seasonal Allergy Relief? Depending on your physical constitution, there are certain techniques that may be more appropriate for you. Some people find that hot yoga and vigorous vinyasa practices assist to open up their sinuses, whilst others find that restorative or yin practices help to open them up even more. Try out a few alternative looks to discover which one suits you the best. Is Hot Yoga Beneficial for People with Allergies?

Heat and humidity may assist to open up and moisten your sinuses, which is especially beneficial during the cold and dry seasons of the year, but it is not guaranteed.

Mariel is a writer who also happens to be a yoga instructor in New York City. Since ten years, she has been a student of the old practice and a teacher of the ancient practice.

If Your Allergies Are Taking Over Your Life, This Yoga Flow Will Provide Some Relief

Questions Associated With When it comes to seasonal allergies, what type of yoga is the most effective? – A variety of techniques may be more appropriate for you depending on your physical characteristics. Others find that restorative or yin practices, as well as hot yoga and vigorous vinyasa practices, assist to open up their sinuses even more than they already are. Try out a few alternative looks to discover which one suits you the best! How Effective Is Hot Yoga in Allergic Conditions? For its numerous advantages, including opening up the nasal passages, hot yoga or Bikram yoga is practiced by many individuals.

A writer and yoga instructor living in New York City, Mariel teaches all levels of yoga.

7 Best Yoga Poses To Relieve Allergic Rhinitis

You don’t have to be concerned about whether or not yoga is useful for allergic rhinitis if you are unsure. The practice of specific yoga postures can be quite useful in treating nose irritation and providing significant relief. It is possible to get allergic rhinitis if you come into touch with certain allergens in the air. It can produce symptoms such as a scratchy throat and recurrent sneezing, which can be quite concerning for the sufferer. As part of this post, we’ve compiled a list of the seven most beneficial yoga positions to assist you manage this inflammatory illness.

Let’s start by getting a better knowledge of what allergic rhinitis is all about.

What Is Allergic Rhinitis?

Asthma and allergies are prevalent problems in urban environments, and they can cause inflammation and sensitivity in your nasal passages. Contact with allergens such as dust or pollen causes the issue to manifest itself. The immune system of your body creates histamine in order to resist the allergen, which causes itchy eyes and a runny nose as side effects. It is also possible to develop allergic rhinitis as a result of exposure to pollution, stress, and a poor diet, all of which can make your respiratory and neural systems more susceptible, ultimately resulting in allergic rhinitis.

  • It affects between 10 percent to 30 percent of adults globally, while it affects approximately 40 percent of children.
  • An allergy, also known as allergic rhinitis, is your body’s way of defending itself against an allergen.
  • Within a few minutes of being exposed to an allergen, your body responds to it, impacting your sleep habits, working abilities, and ability to maintain focus.
  • Winter-onset allergy-induced rhinitis occurs during the spring and autumn seasons, and is mostly caused by outdoor allergens such as pollen.
  • In the event that someone in your family has suffered from allergic rhinitis, you are more likely to have the condition yourself.

Asthma raises the likelihood of developing allergic rhinitis as well. As a result, it’s important to either prevent it from occurring or at the very least mitigate the consequences of the symptoms on your body. Let’s have a look at how yoga may assist in this endeavor.

Yoga For Allergic Rhinitis – How Does It Help?

Yoga is a natural therapy for allergic rhinitis. It may be done anywhere. Exercising in yoga positions can help to reduce the severity of allergy reactions. It is a time-tested remedy that improves your breathing, corrects your internal functioning, improves your mental condition, and helps you stay healthy and active throughout your life. Some yoga positions, in particular, can assist you in controlling and finding relief from allergic rhinitis symptoms. Take a peek at them in the gallery below.

Yoga Exercises For Allergic Rhinitis

  1. Pavanamuktasana, Sethu Bandhasana, Vrikshasana, Virabhadrasana I, Trikonasana, Ardha Chandrasana, Salamba Sarvangasana are some of the poses you may try.

1. Pavanamuktasana (Wind- Relieving Pose)

Shutterstock About The Pose-Pavanamuktasana, also known as the Wind-Relieving Pose, is a yoga posture that is beneficial for relieving stomach gas. It is a Vinyasa yoga asana for people who are just starting out. To get the most out of it, practice it first thing in the morning on an empty stomach and hold it for 10 to 60 seconds. Having Allergic Rhinitis? Try Pavanamuktasana. It will help you by stimulating your nerves and improving blood circulation in your body. It also aids in the elimination of toxins from the body and the improvement of mental clarity.

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2. Sethu Bandhasana (Bridge Pose)

Shutterstock Concerning the Pose-Sethu Bandhasana, also known as the Bridge Pose is an asana that has a construction that is comparable to that of a bridge. It is a Vinyasa yoga asana for people who are just starting out. Practicing it first thing in the morning on an empty stomach and holding the posture for 30 to 60 seconds can help you become more flexible. Benefits of Sethu Bandhasana for Allergic Rhinitis-This yoga pose extends your neck and chest. It has been shown to decrease stress and moderate depression.

For additional information on the posture and its proper execution, please see Sethu Bandhasana.

3. Vrikshasana (Tree Pose)

Shutterstock About the Pose-Vrikshasana, also known as the Tree Pose, is a posture that mimics the stance of a tree. It is a straightforward standing position. The posture is a Hatha yoga asana, and it is suitable for beginners. It’s best to do it on an empty stomach with your eyes open. Hold it for one minute on each side of your body. Benefits for Allergic Rhinitis-Vrikshasana assists you in achieving a sense of harmony in your life. It increases one’s self-confidence and self-esteem. From head to toe, Vrikshasana provides a fantastic stretch for the entire body.

Click here to learn more about Vrikshasana and the steps involved in performing it.

4. Virabhadrasana I (Warrior I Pose)

Photo courtesy of ShutterstockAbout the Pose-Virabhadrasana I, also known as the Warrior Pose Is a yoga pose that was named after a famous hero by the name of Virabhadra. It is a Vinyasa yoga asana for people who are just starting out. Practice it first thing in the morning on an empty stomach, and hold the stance for 20 seconds on each side for best results. For those suffering from allergic rhinitis, the yoga pose of Virabhadrasana might be beneficial.

It extends the neck, shoulders, chest, and lungs. It helps to strengthen the muscles in your back. The stance energizes your entire body while also improving your breathing. Return to the Table of Contents

5. Trikonasana (Triangle Pose)

Shutterstock The Triangle Pose, also known as Trikonasana, is a yoga posture. Pose is a yoga asana that, when performed correctly, seems to be shaped like a triangle. It is a Vinyasa yoga asana for people who are just starting out. It’s best to do it on an empty stomach with your eyes open. Maintain the position for 30 seconds. Benefits for Allergic Rhinitis-Trikonasana strengthens and opens up your chest, which is beneficial for allergic rhinitis. It has a positive effect on both your mental and physical health.

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6. Ardha Chandrasana (Half Moon Pose)

Shutterstock About the Pose-Ardha Chandrasana, also known as the Half Moon Pose, is a yoga posture that is shaped like a half moon and is designed to harness your lunar energy. It is a Hatha yoga asana that is suitable for beginners. Start by practicing the posture first thing in the morning on an empty stomach, and then hold it for 15 to 30 seconds. The benefits of Ardha Chandrasana for Allergic Rhinitis include that it opens up your chest and shoulders. It helps to strengthen your spine and alleviate back pain.

For additional information about the position and its method, please see this link: Ardha Chandrasana.

7. Salamba Sarvangasana (Shoulder Stand)

About the Pose-Salamba Sarvangasana, often known as the Shoulder Stand, is widely regarded as the most difficult of all yoga postures. It is a shoulder stand at the advanced level. Try to hold the stance for 30 to 60 seconds in the morning on an empty stomach and with clean intestines, and then switch to the evening. Salamba Sarvangasana has calming effects for people who suffer from allergic rhinitis. It helps you sleep better at night and be less irritable. Improved blood flow to your lungs is achieved by holding the posture.

Return to the Table of ContentsNow, let’s address some often asked questions about yoga and allergic rhinitis.

Frequently Asked Questions

Is allergic rhinitis a potentially life-threatening condition? No, allergic rhinitis is not life-threatening as long as you follow the recommended treatment protocol. Do I just practice yoga when I’m experiencing symptoms of allergic rhinitis? No, you should practice the yoga postures for allergic rhinitis on a daily basis so that your body is prepared in case an attack occurs. Additionally, continue to practice even after the assault to alleviate the symptoms. Allergies are getting more widespread as the number of people living in metropolitan areas continues to grow.

Allergic Rhinitis can throw you completely off your game and leave you completely defenseless.

Yoga asanas such as the ones listed above can help you fight the allergy and cope with it like a pro. Have you ever thought of using yoga to treat allergic rhinitis? What was the benefit to you? Please share your thoughts with us by writing a comment below.

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Practice These 5 Yoga Poses to Relieve Allergies and Sinus Pressure

Most of us have experienced it at some point: itchy eyes, uncomfortable sinus pressure, and a runny nose. You really want to start practicing yoga, but you’re worried that it would aggravate your allergies and sinus problems (or you will need tissues the entire class). The good news is that your yoga practice can truly aid in the alleviation of allergy and sinus issues. It is inflammation that causes allergy symptoms and sinus discomfort, and stress exacerbates the symptoms even worse. Attending yoga lessons on a regular basis can enable you to stay stress-free and will also aid you to manage allergy and sinus issues.

Try These Yoga Poses to Relieve Allergies and Sinus Pain

Look for postures that promote lung capacity while also providing a moderate inversion and regulating the lymphatic system, such as the ones listed below.

1. Downward Facing Dog

Downward Facing Dog is a mild inversion in which your head is brought closer to your chest. Getting your head turned upside-down can help reduce sinus congestion and cleanse your mind. Continue to move slowly, maintaining a slight bend in your knees and gently moving your head to relieve tension in your neck. Practice Downward Facing Dog in the following ways:

  • Lie down in a Tabletop Pose with your wrists under your shoulders and your knees beneath your hips. Tuck your toes and begin to elevate your hips toward the sky, forming an upside-down “V” shape with your body. Drop your head between your arms with a slight bend in your knees
  • This will help you relax. In the event that you are unable to breathe through your nose, take several long, steady breaths through your lips. Return to Tabletop Pose and hold for a second to get your body back into balance before continuing

2. Bridge Pose

Bridge Pose helps to reduce allergies and sinus strain by stretching your chest and opening up your throat. Keep it simple and straightforward by moving a yoga block to the medium level and allowing it to rest beneath your hips. How to Perform the Bridge Pose Properly:

  • Begin on your back with your feet on your mat and your knees to the sky
  • This is the beginning position. Make sure your arms are at your sides and your hands are facing down by your hips. Inhale deeply and force your feet into the ground to elevate your hips into the sky. As much as possible, try to equally distribute your weight between your feet and the bottoms of your shoulders, while avoiding exerting too much strain on your head and neck. Interlace your fingers beneath your shoulders and press your shoulder blades together to increase the tension. To come out, carefully lower your spine while you take a deep breath.

3. Fish Pose

In this position, you should be lying down, feet on the mat, knees to the ceiling. Make sure your arms are at your sides and your palms are facing down by your hips. To begin, press your feet into the ground to elevate your hips toward the sky on an inhale. Make an effort to equally distribute your weight between your feet and the base of your shoulders, while avoiding placing too much strain on your head and neck. Interlace your fingers beneath your shoulders and push your shoulder blades together to increase the intensity of your workout.

  • Start on your back, with your feet on your mat and your knees to the sky
  • This is the beginning position. Make sure your arms are at your sides and your palms are facing down by your hips
  • While taking a deep breath, press onto your feet and lift your hips into the sky. Make an effort to equally distribute your weight between your feet and the base of your shoulders, while avoiding putting too much strain on your head and neck. Interlace your fingers beneath your shoulders and push your shoulder blades together for greater intensity. To come out, carefully lower your spine while you take a deep breath out.

4. Child’s Pose

Whether you do a classic Child’s Position or use a bolsteror cushion to support yourself, this pose is fantastic for relieving sinus pressure and congestion. This inversion is quite soft, and it will stretch your hips and back while also gently massage your forehead. How to Do the Child’s Pose Correctly:

  • Bring your big toes together behind you as you come out of Tabletop Pose. Relax the muscles in your hips as they go toward your heels. Allow yourself to release your forehead to the mat as you bring your chest closer to the mat. Options include extending your arms in front of you for a shoulder stretch or toward your heels for a really relaxing variant

5. Nadi Shodhana

You should try this pranayama if you’re feeling blocked up and having problems breathing because of those bothersome allergies. However, a word of caution: make sure you have some Kleenex on hand for this one. Look no farther than this page for a visual instruction! Nadi Shodhana is performed in the following ways:

  • Take a comfortable seat and bring your first and second fingers on your right hand to the middle of your forehead
  • This will help you relax. Make a light contact between your right nostril and your left nostril with your right ring finger
  • This will help you breathe easier. Take a deep inhalation via your left nostril while pressing your thumb into your right nostril to block it up. When you reach the top of your inhalation, hold your breath and shove your ring finger into your left nostril to seal it off
  • Exhale via your right nostril when you have released your thumb. Taking a deep breath in through your right nostril, closing it up with your thumb, and exhaling through your left nostril For as long as you like, keep alternating in this manner
  • Following completion, release your right hand with care and take a few deep breaths before returning to your regular breathing pattern.

Keep Your Yoga Handy This Allergy Season

When the pollen of Spring strikes you like a freight train, keep in mind that you may always turn to yoga for some relief from your allergies and sinus pain.

Try out some of these stances and let us know what you think of them. What additional yoga postures do you like to practice to get some allergy-relieving exercise? This article has been seen more than 60 thousand times. Wow, that’s a hot damn!

4 Best Yoga Poses If You Have Allergies Or Asthma

While yoga may help you improve your mood, reduce stress, and increase flexibility, it can also be your new favorite activity when it comes to treating allergies. The results of a 2012 study published in the Indian Journal of Physiology and Pharmacology showed that persons with asthma had improved lung function and diffusion capacity (the ability of the lungs to process air) after two months of practicing yoga. They discovered that pranayama yoga breathing and stretching postures boosted respiratory stamina, relaxed the chest muscles, enlarged the lungs, improved energy levels, and assisted in calming the body’s nervous system.

The Yoga Journal recommends that you practise yoga gently and slowly if you want to achieve maximum relaxation.

When practicing yoga, try to avoid forcing air into your nostrils, which can be painful and challenging if you have a clogged nasal passageway.

READ MORE:How to Incorporate Weights into Your Yoga Practice Overall, standing poses that include forward and backward bends and twists, such as the Shoulder Stand Pose and the Plow Pose, massage the spine and thoracic cage and condition the lungs, helping to boost your immune system.

This story was first published on RodaleWellness.com, one of our affiliate partners.

This position encourages the opening of the chest and lungs, as well as the use of gravity to remove mucus from the nose and lungs.


Make an effort to keep your rear left heel firmly planted on the ground.

While bending your right knee, lift your arms over your head, keeping your arms straight and your palms facing each other.

It’s important to keep your arms close to your ears.

Take slow, deep breaths in and out.


A half-moon is a moon that is half full and half empty.

If you experience hay fever symptoms, this pose will assist to clear your mind.

Take a comfortable stance with your feet shoulder-width apart and your arms by your sides.

Place your left hand on your left hip and rotate your right leg out to the right 90 degrees.

Extend your right arm straight out to your side at shoulder height, with your palm facing forward.

With your right hand, reach down and rest your fingers on the floor a few inches in front of your right foot, while bending at the waist.

Extend your left leg straight behind you so that it is parallel to the floor, and open your hips to the left to complete the movement.

You should turn your head and stare at your left hand up to your left shoulder.



Straighten your right leg at the hip.


In order to open nasal airways and aid in sinus drainage, poses are utilized.

It may be necessary to use a sticky mat on top of the blankets in order for your upper arms to remain in position while completing the posture.

This should be done such that the short edge of the blanket is parallel to your arms.


Your thighs should be drawn in toward your body.

Make sure your arms are parallel to the edge of the blanket, then turn them so your thumbs are behind you and your fingers are pressed on the floor to complete the position.

Place your palms flat on your lower back and the backs of your upper arms on the blanket after bending your arms and drawing your elbows toward each other.

Maintain a shoulder-width distance between your elbows as you walk with your hands up your back and down toward the floor.

As you take a deep breath in, pull your bent knees toward the sky, align your thighs with your chest, and let your heels to dangle down by your buttocks.

Straighten your legs and thrust your heels up toward the ceiling as you take a deep breath in.

Sixth, press your shoulder blades and the backs of your arms into the blanket support, and bring your chin closer to your sternum.

With your forehead parallel to the floor and your chin perpendicular to the floor, you are in a good position to do this exercise.


As your strength increases, progressively lengthen the position by 5 to 10 seconds at a time until you can maintain it comfortably for 3 minutes.

You may also proceed directly into Plow Pose without having to come out of Shoulder Stand.

It is customary to hold the Plow Pose for anywhere between 1 and 5 minutes after performing the Shoulder Stand.

When you stand, your torso should be perpendicular to the floor, and your legs should be straight and fully stretched.

This will help you move your inner groin closer to the center of your pelvis.

Draw your chin away from your sternum and relax the muscles in your neck and throat.

Press your hands on the back of your chest, lifting your upper arms up toward the ceiling while pressing the backs of your upper arms down onto the ground.

In order to exit the posture, place your hands behind your back and roll out of the pose as you exhale.

The following is an adaptation of Dr.

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