How To Get Rid of Sinusitis With Yoga

Sinusitis is not lethal; nevertheless, the flared up sinuses triggers intense pain in the check bone region, forehead, throat, ears, and do not spare your eyes as well. Your nose is prone to frequent clogging up. It becomes more of an inconvenience. A healthy diet along with a good yoga routine that is a combo of kriyas, breathing techniques, and asanas does offer complete relief from sinusitis. Read on to know how you can get rid of sinusitis with yoga.

Yoga For Sinusitis

1. Jal Neti Kriya – Nasal Cleansing

Nethi is a Hatha yoga purification technique that helps in eliminating the impurities clogging the sinus cavities. Do it daily, just after brushing the teeth, to ensure that the inflammations and headaches do not visit you.

jal neti

How to do:

  1. Fill a Neti Pot with salt water.
  2. Place the corner of pot’s spout into your left nostril and tilt your head to your right gently, opening your mouth. Keep breathing via the mouth.
  3. Keep tilting the head till you can experience water flowing in from the left nostril to the right.
  4. Keep cleansing till the Neti pot is empty.
  5. Bring your head back to its position and breathe through your nose.
  6. Refill the pot with saline water and repeat with the other side.


  1. You may experience sneezing and coughing during the first few days. But it is natural.
  2. Please practice the kriya in empty stomach only.
  3. If you are anew to the world of yoga, please practice the kriya under the guidance of a guru.

2. Uttanasana – Standing Forward Bend

A mild inversion pose, it allows the blood circulation to the forehead, nasal passages, throat, brain, and sinus cavities. Practicing this simple pose regularly can help in preventing the inflammations and pain experienced due to sinusitis.


How to do:

  1. Stand with spine and head straight on the mat, feet slightly separated, hands resting on either side of the body, while knee caps are pulled up and navel is drawn in.
  2. Taking a deep inhalation, bring your hands over the head, aligned with the ears.
  3. As you exhale, fall forward and allow your body to sway away from hips, allowing all your fingertips to rest on the floor.
  4. Keep breathing, and with each exhalation, try to deepen the bend so that your palms rest entirely on the floor.
  5. Keeping the tummy completely tucked in, breathe, and hold the pose for 10 deep breaths.
  6. Inhale, come up, and relax in the initial position.

3. Adho Mukha Svanasana – Downward Facing Dog Pose

This is yet another forward bend that is quite often suggested as an inversion pose for those are new to yoga. The circulation to the head region gets a boost, allowing you to experience relief from the pressure induced due to sinus cavities.

Adho Mukha Svanasana

How to do:

  1. Stand erect on the mat, spine and head erect, hands resting on your thighs.
  2. Inhale and lift your hands above the head. Exhaling bend forward from the hips allowing your fingertips to rest shoulder distance apart on the mat.
  3. Fix your gaze on the mat.
  4. Inhaling stretch out your legs, one at a time, backwards. Simultaneously, place the palms firmly on the mat, spreading out the fingers. Adjust the distance between foot so that palms and foot are aligned.
  5. Pull in the knee caps, tighten the hamstrings and glutes, suck in your navel, and straighten your elbows.
  6. Inhaling, lift your hips towards the ceiling while pulling in the navel deeper.
  7. Hold the pose for 10 deep breaths.
  8. Exhale and brings legs to in between your palms, one at a time.
  9. Inhale and as you exhale, come up, and relax.

4. Halasana – Plow Pose

Inversions, all of the, help in unblocking the sinus choked up with mucus. However, please avoid this pose if you have shoulder, neck, or back injuries.


How to do:

  1. Lie in supine position on the mat, hands resting along your sides.
  2. Bend your knees and place the feet flat and firm on the mat.
  3. Inhale and slowly lift your body up, from the hips, straightening the legs.
  4. Keep lifting the hips, breathing deeply, slowly bringing you legs over your head, till the toes touch the floor behind your head.
  5. Hold the pose for 10 deep breaths.
  6. Slowly, lift your toes back and release your back, vertebra by vertebra.
  7. Relax in Shavasana.

5. Kapalbhati – Skull Shining Breath

This is a forceful breathing technique which is quite rapid and involves exhalations alone. Please keep your back supported by leaning on a wall to avoid back pain.


How to do:

  1. Sit on the yoga mat in a comfortable seating pose.
  2. Take three deep breaths to prepare your body and mind.
  3. Keep your left hand on your tummy while right hand rests on the thighs.
  4. Inhale deeply and suck your navel in.
  5. Exhale forcefully flapping just your tummy while the entire body remains still.
  6. Do 30 exhalations and release.
  7. Take a deep inhalation and exhalation.

This makes one round. You can do 3 such rounds. Keep increasing the exhalation count and try to reach 100 for one round.

Practice these yoga poses and breathing techniques along with kriya regularly to ease sinusitis trouble.