Congestion is generally accompanied by stuffed nose and headache and people generally end up taking pills for the cure and give up exercising or the yoga class when feeling unwell. However, the best thing you can do to yourself to get rid of congestion is to not miss that class. As there are several yoga poses which can help you get rid of congestion.
Congestion mainly starts with some allergy and this allergy if left untreated can lead to the occurrence of Asthma. While if you start practicing simple yoga poses, the chances of getting the root cause eliminated are increased. Yoga hits the root cause and removes it.
Yoga helps in getting rid of headache, coughing and wheezing which are generally accompanied with congestion. It helps in keeping the mind and body fresh and makes breathing easier by opening the nostrils when congested. It also helps in clearing the throat and deals with sinus issues when practiced regularly.
Yoga when practiced regularly helps in getting rid of the digestive issues as the abdominal organs gets massaged when practicing yoga regularly and helps in curing many disorders of digestive and respiratory tract.
10 Yoga Poses To Get Rid Of Congestion
The yoga poses which help in getting rid of congestion are mentioned below:
Gomukhasana or Cow Faced Pose To Get Rid Of Congestion
Benefits Of Gomukhasana
Gomukhasana helps clearing the air passage by stretching the chest and give it the flexibility to clear the tract. It also calms the brain by reducing stress and anxiety and allows the person to relaxed when suffering from congestion.
Steps To Practice Gomukhasana Or Cow Faced Pose
- To practice Gomukhasana, sit in Dhyan Veerasana so that the right knee comes directly over your left knee
- Place the left arm behind the back in such a way that the back of hand rests on the spine.
- Bring your right arm above the right shoulder
- Clasp the fingers of both hands with each other.
- Bring the folded hands together behind the head in such a way that the back of the head presses against the inside of right arm.
- Close your eyes and breathe deeply.
- Keep the head and spine straight.
- Stay in this position for 2-3 minutes or for ass long as you can based on the level of flexibility.
- Unclasp the hands to leave the pose and return to the original position.
- Practice the same asana with the left leg over the right leg and left arm over left shoulder.
Paschimottanasana or Seated Forward Fold To Manage Congestion
Benefits of Paschimottanasana or Seated Forward Bend
Paschimottanasana is considered beneficial for the head region including the nasal area. It stretches the shoulders and help in getting rid of the headache accompanied by congestion. It helps in relieving stress and anxiety by relaxing the brain.
Steps to Practice Paschimottanasana or Seated Forward bend
- To practice Paschimottanasana, sit with your legs outstretched on floor or on yoga mat.
- Keel your feet together and hands on your knees.
- This is the starting position for Paschimottanasana and is also called Dandasana.
- Relax the whole body in this position.
- With a deep inhale, raise your hands above your head and give your arms a stretch.
- With a big and deep exhale, start moving your arms forward towards the foot.
- As you move forward, take your hand on your legs as far as possible towards the big toe.
- If this seem impossible, try to grasp the ankle with your hands or any part of the leg which can be reached by hands comfortably.
- The movements should be made slowly, and any jerk should be avoided while practicing Paschimottanasana.
- Try to relax in this position for a few seconds to give a stretch to your leg, back and arm muscles.
- Allow the leg, arm and back muscles to gently stretch.
- While maintaining a firm grip on the toes, gently move your upper body starting from the hip joint towards the legs.
- Utilize your arm muscles while moving forward and not the back muscles.
- Keep your legs straight while moving the upper body forward.
- Always keep your spine erect while bending forward when practicing Paschimottanasana.
- Try and touch your knees with your forehead.
Kapalbhati Pranayama or Frontal Brain Cleansing Breath To Relieve Congestion
Benefits of Practicing Kapalbhati Pranayama or Frontal Brain Cleansing Breath for Congestion
Kapalbhati actively reduces the volume of air in the lungs below this level through forced exhalation. In this practice, inhalation remains a passive process which brings the level of air in the lungs back to the basic volume only. This way of breathing reverses the normal breathing process which involves active inhalation and passive exhalation.
Steps to Practice Kapalbhati Pranayama or Frontal Brain Cleansing Breath
- Sit in any comfortable meditation asana like Sukhasana, Padmasana or Siddha yoni asana. Try to sit in Padmasana if you can while practicing Kapalbhati because it is considered most effective.
- Make sure you keep your head and spine straight and your hands must rest on the knees in either chin or jnana mudra.
- Close the eyes inhale and exhale deeply and relax the whole body.
- Inhale deeply through both nostrils while expanding the abdomen and exhale with a forceful contraction of the abdominal muscles.
- Do not strain yourself while breathing at this point.
- After the forceful exhalation, the next inhale must contract the abdominal muscles and should be spontaneous with the exhale. However, the exhalation is forceful; the inhalation does not require any effort while practicing Kapalbhati pranayama.
- Practice 10 rounds of this breathing continuously with a deep inhalation and forceful exhalation. This completes 1 round of Kapalbhati pranayama or Frontal brain cleansing breath.
- Practice up to 3 to 5 rounds of pranayama daily.
- Once you complete the practice, close your eyes and keep focusing on the eyebrow center and regulate your breath. Feel peace and calmness while your eyes are closed.
Setu Bandasana or the Bridge Pose To Get Relief From Congestion
Benefits of Practicing Setu Bandasana or the Bridge Pose
Setu Bandasana helps in getting rid of respiratory disorders like Asthma. It certainly works on the triggers for asthma when practice regularly. It is also very beneficial for people suffering with thyroid disorders. It calms the mind, reduces stress, anxiety and helps get rid of depression.
Steps to Practice Setu Bandasana or the Bridge Pose:
- Bend your knees in such a way that the sole of the feet should lie flat on the ground.
- There should be around 6 inches between your feet and your knees.
- The arms should rest on the floor alongside your body in such a way that the palms are lying flat and touching the ground
- Press your back into the mat or the floor while practicing Setu Bandasana.
- While inhaling, lift your lower back, then middle back and the upper back gradually.
- Now press in to the mat with the heels of your feet to balance the body.
- Gently roll in your shoulders and touch your chin to your chest. Make sure that you do not lower your chin while touching the chin to the chest. The chest should be raised in such a way that it touches the chin on its own.
- The weight of your body will be supported with your shoulders, arms and your feet.
- The thighs will be parallel to each other and to the floor while being in this pose.
- Make sure the entire weight of the body is on the shoulders and arms and not on the back.
- The whole weight of the body should be distributed and not concentrated on one part of the body.
- If you want to go further up and take the pose to next level, you can interlace your fingers with each other and push the floor with your hands to raise your torso even further.
Ustrasana or the Camel Pose For Relieving Congestion
Benefits of Ustrasana or the Camel Pose for Congestion
While the neck is fully stretched when practicing Ustrasana, toning of the organs is done in this region thus regulating the respiratory organs and helps in getting rid of congestion. Regular practice also helps in alleviating pain in lower back.
Steps to Practice Ustrasana Or The Camel Pose:
- Get in to Vajrasana on the floor or on the yoga mat and stand on your knees with the hands on your sides while practicing Ushtrasana.
- Ideally, both the knees and feet should touch each other. But you can also keep a little distance between both knees and both feet depending upon your comfort.
- Lean a little backwards in this position while practicing Ustrasana in such a way that your right hand grasps your right ankle and the left hand grasps your left ankle.
- Do not strain or over exert while taking your hands to your ankles.
- Try to push your abdomen forward while keeping your thighs vertical or straight and tilt your head and neck backwards.
- Take your head and neck as backwards as you can.
- Try to relax your body and all the back muscles while being in this pose.
- While practicing Ustrasana, the weight of your body will be supported by your arms and legs simultaneously.
- The shoulders are stretched and supported by your arms in this pose. The shoulders and arms help in maintain arch of the back in this position.
Uttanasana or the Standing Forward Bend For Ridding the Problem of Congestion
Benefits of Practicing Uttanasana Or The Standing Forward Bend for Congestion
Uttanasana wakes up the hamstrings and soothes and revitalizes the mind. While practicing Uttanasana, always make sure that you choose the right technique. It helps in getting rid of the stuffed nose and relieves you of the headache. Make sure that you do not over exert yourself as over stretching can lead to strain in the back.
Steps to Practice Uttanasana Or The Standing Forward Bend:
- Get into Tadasana on the floor or on the yoga mat.
- Bring your arms towards hips in make your hands rest on your hips.
- Take deep breath or inhale deeply and expand your chest while inhaling.
- While exhaling, fold your body starting from the hips and move forward. In this position, your upper body or torso will be perpendicular to the legs.
- Keep bending your body further forward and make your hands touch the floor on the side of your legs.
- With constant practice, you will be able to touch the floor with your hands. Also, make sure that you do not bend your knees while practicing Uttanasana.
- Advanced level practitioners can touch their forehead to the knees or can make their head rest between the thighs and their hands can also clasp the ankles.
- This would be final Uttanasana position. Stay in this position for a few breaths or for as long as your body feels comfortable.
Adho Mukha Svanasana or Downward Facing Dog For Congestion
Benefits of Practicing Adho Mukha Svanasana or Downward Facing Dog To Get Rid Of Congestion
Adho Mukha Svanasana helps in getting rid of respiratory disorders like Asthma. It certainly works on the triggers for asthma when practice regularly. It is also very beneficial for people suffering with thyroid disorders. It calms the mind, reduces stress, anxiety and helps get rid of depression
Steps to Practice Adho Mukha Svanasana or Downward Facing Dog:
- Kneel on the yoga mat or floor in such a way that the whole body is supported with hands and knees on the floor. Make sure your knees are in straight line with the hips in this position.
- Make your palms spread on the yoga mat make sure that the maximum force is exerted with the index finger on the floor. Your forefingers should turn a little parallel.
- While exhaling, lift your knees far from the floor in such a way that the knees come in line with the thighs and they are not bent.
- In the beginning, if you face any difficulty in keeping the knees straight, you can keep them a little bent and heels lifted from the floor.
- Try to raise your hip bones inside and try to draw your legs into the crotch.
- In this position, make the highest point of the thighs push back and let your heels touch the floor.
- Try to lift your body far from the ground while keeping your arms and legs straight.
- Keep your shoulders very firm and open your chest in this position.
- Keep your head between your arms and make sure you are looking downwards, and your head does not drop in this position.
- Adho Mukha Svanasana is also a part of Surya Namaskar and it is a very helpful asana to stretch all the muscles of your body.
- Stay in this position for a few breaths or for a few seconds.
- Maintain your breath while being in this position.
Halasana or Plow Pose to Get Relief From Congestion
Benefits of Halasana or Plow Pose
Halasana is considered beneficial for the head region including the nasal area. It stretches the shoulders and help in getting rid of the headache accompanied by congestion. It helps in relieving stress and anxiety by relaxing the brain.
Steps to Practice Halasana or The Plow Pose:
- Lie on your back on the floor or on the yoga mat.
- While lying make sure that your arms resting beside the body and the palms facing towards the ground.
- Raise your legs and bring them over the head to rest behind the head in such a way that your feet at an angle of 180 degrees and your back is perpendicular to the ground.
- Make sure that your back is straight and not rolled in this position.
- Hold this pose for a minute while maintaining a constant breath and bring your body back in original position while exhaling without putting a strain on the legs.
Dhanurasana or Bow Pose For Congestion
Benefits of Practicing Dhanurasana or Bow Pose To Manage Congestion
Dhanurasana helps clearing the air passage by stretching the chest and give it the flexibility to clear the tract. It also calms the brain by reducing stress and anxiety and allows the person to relaxed when suffering from congestion.
Steps to Practice Dhanurasana or Bow Pose To Get Rid Of Congestion
- To start practicing Dhanurasana, lie on your stomach/abdomen with arms along the sides and keep your palms up.
- Relax in this position for a few breaths before starting to practice Dhanurasana.
- Inhale deeply and bend your legs backwards, reach back and get hold of both the ankles with the respective hands.
- Raise your torso and thighs while holding the ankles with hands.
- Your body is curved in the shape of a bow in this position.
- Look forward while being in this position and focus on a point.
- In this position, the whole body is resting on the abdomen.
- Maintain your breath while being in Dhanurasana. Continue to take long and deep breaths while being in this position and try to relax in this final position of Dhanurasana.
- Do not overdo or stretch your body excessively. Bend and stretch only till your body permit.
- Be in this position for 15-20 breaths.
Bhujangasana or The Cobra Pose To Get Rid Of Congestion
Benefits of Practicing Bhujangasana or The Cobra Pose:
Bhujangasana helps in getting rid of respiratory disorders like Asthma. It certainly works on the triggers for asthma when practiced regularly. It is also very beneficial for people suffering with thyroid disorders. It calms the mind, reduces stress, anxiety and helps get rid of depression.
Steps to Practice Bhujangasana or The Cobra Pose:
- Lie prone on the floor or the yoga mat i.e. on your stomach with the top of your feet and chin resting on the floor.
- Legs should be kept close together with the heels and feet lightly touching each other.
- Place your palms facing downwards i.e. facing ground and below the shoulders with the fingers of your hand outwards i.e. other side of the body.
- While practicing Bhujangasana, the elbows should be kept parallel to each other and close to the body.
- While inhaling deeply, gently raise your head, chest, and abdomen up while keeping the navel and pelvis touching the floor.
- Take your shoulders back and down in such a way that the head is tilted backwards, and the chest is opened forward while practicing Bhujangasana.
- Focus your gaze forward or upwards depending upon the flexibility of your neck and spine or till where you can bend backwards.
- Raise your body upwards till your arms become straight on the ground.
- Keep pressing the ground with your pelvis. Also, make sure that you are not putting a lot of tension in your arms.
- At a point where you are comfortable, hold the pose for 20-30 seconds.