8 Yoga Poses that Can Relieve Allergic Rhinitis

Allergic rhinitis, also known as hay fever, is a common condition that can cause a variety of uncomfortable symptoms, such as nasal congestion, sneezing, and itchy eyes. While there is no cure for allergic rhinitis, there are treatments that can help to manage the symptoms.

Yoga is a natural and effective way to relieve the symptoms of allergic rhinitis. Yoga poses can help to open up the airways, reduce inflammation, and promote relaxation. This article will explore the most beneficial yoga poses for allergic rhinitis, as well as how to practice yoga safely and effectively.

Yoga Poses for Allergic Rhinitis

Halasana (Plow Pose)

Halasana is a great pose for relieving nasal congestion. It helps to drain mucus from the nasal passages and sinuses.

To do Halasana:

1. Lie on your back with your legs extended in the air.
2. Bend your knees and bring your feet to the floor next to your hips.
3. Place your hands on your lower back and lift your hips off the floor.
4. Swing your legs over your head and rest your toes on the floor behind you.
5. Hold the pose for 5-10 breaths.

Matsyasana (Fish Pose)

Matsyasana is another great pose for relieving nasal congestion and opening up the airways. It also helps to stretch the chest and neck muscles.

To do Matsyasana:

1. Lie on your back with your legs extended in the air.
2. Place your hands on your lower back and lift your hips off the floor.
3. Arch your back and prop yourself up on your elbows.
4. Lower your head back to the floor and rest your crown on the ground.
5. Hold the pose for 5-10 breaths.

Savasana (Corpse Pose)

Savasana is a deep relaxation pose that can help to reduce stress and promote healing. It can be especially beneficial for people with allergic rhinitis, as stress can worsen the symptoms.

To do Savasana:

1. Lie on your back with your arms and legs extended.
2. Close your eyes and relax your entire body.
3. Focus on your breath and allow your body to sink into the floor.
4. Hold the pose for 5-10 minutes.

Other Helpful Yoga Poses for Allergic Rhinitis:

Balasana (Child’s Pose)

Balasana is a gentle pose that can help to calm the mind and reduce stress. It is also a good pose for stretching the back and hips.

To do Balasana:

1. Kneel on the floor with your knees hip-width apart and your toes touching.
2. Sit back on your heels and fold forward at the waist, resting your forehead on the floor.
3. Extend your arms out in front of you, palms down.
4. Hold the pose for 5-10 breaths.

Bitilasana (Cat-Cow Pose)

Bitilasana is a dynamic pose that helps to open up the chest and improve circulation. It is also a good pose for massaging the internal organs.

To do Bitilasana:

1. Start on your hands and knees with your back flat and your head in a neutral position.
2. Inhale and arch your back, raising your head and tailbone.
3. Exhale and round your back, tucking your chin to your chest.
4. Continue alternating between these two positions for 5-10 breaths.

Setu Bandha Sarvangasana (Bridge Pose)

Setu Bandha Sarvangasana is a restorative pose that helps to open up the chest and improve breathing. It is also a good pose for strengthening the back and hamstrings.

To do Setu Bandha Sarvangasana:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Raise your hips off the floor until your body forms a straight line from your shoulders to your knees.
3. Interlace your fingers behind your back and press your palms into the floor.
4. Hold the pose for 5-10 breaths.

Trikonasana (Triangle Pose)

Trikonasana is a standing pose that helps to open up the chest and hips. It is also a good pose for strengthening the legs and core.

To do Trikonasana:

1. Stand with your feet wide apart and your toes turned slightly out.
2. Reach your right arm up to the sky and your left arm down to your leg, resting your hand on your shin or ankle.
3. Turn your torso to the right until your right side is facing the front of the room.
4. Hold the pose for 5-10 breaths, then repeat on the other side.

Virabhadrasana I (Warrior I Pose)

Virabhadrasana I is a standing pose that helps to strengthen the legs, core, and glutes. It is also a good pose for opening up the chest and shoulders.

To do Virabhadrasana I:

1. Stand with your feet wide apart and your right foot turned slightly out.
2. Bend your right knee until it is over your ankle and your left leg is straight.
3. Raise your arms up to the sky, palms facing each other.
4. Hold the pose for 5-10 breaths, then repeat on the other side.

How to Practice Yoga for Allergic Rhinitis

Here are some tips on how to practice yoga for allergic rhinitis:

Start with a few minutes of gentle warm-up exercises. This will help to prepare your body for the yoga poses. Some good warm-up exercises include neck rolls, shoulder rolls, and arm circles.

Focus on poses that open up the chest and improve breathing. These poses will help to clear your sinuses and airways. Some good poses for allergic rhinitis include:

• Halasana (Plow Pose): This pose helps to drain mucus from the nasal passages and sinuses
  
• Matsyasana (Fish Pose): This pose helps to open up the airways and reduce inflammation
  
• Bitilasana (Cat-Cow Pose): This pose helps to open up the chest and improve circulation
  
• Setu Bandha Sarvangasana (Bridge Pose): This pose helps to open up the chest and improve breathing
  

Hold each pose for 5-10 breaths. This will give your body time to relax and stretch.

If you feel any pain or discomfort, come out of the pose. Do not push yourself too hard.

End your practice with a few minutes of relaxation poses. This will help your body to wind down and integrate the benefits of the yoga poses. Some good relaxation poses include:

• Savasana (Corpse Pose): This pose is a deep relaxation pose that helps to reduce stress and promote healing
  
• Balasana (Child’s Pose): This pose is a gentle pose that can help to calm the mind and reduce stress. 

You can practice yoga for allergic rhinitis as often as you like. If you are new to yoga, start with a few minutes of practice each day and gradually increase the amount of time you spend practicing.

Yoga is a natural and effective way to manage the symptoms of allergic rhinitis. By practicing yoga regularly, you can reduce nasal congestion, sneezing, and itching. You can also improve your overall health and well-being. Hopefully, the above article of TTC has provided you with useful information. If you have any questions or concerns, please leave a comment below.