The seasons are changing and, for some, that means allergies are here. The changing trees and plants may be pretty to look at but can wreak havoc on your sinuses. If you have serious allergies and you have a remedy that works, then take it. But if you want to add another pollen-fighting tool to your arsenal, try these yoga poses to ease your sinus headaches, runny nose and congestion.

Bridge (WARNING: Do not perform bridge pose if you have a neck or shoulder injury.)

  • Lie on your back with your knees bent and feet on the floor. Extend your arms along the floor, palms flat.
  • Press your feet and arms firmly into the floor. Exhale as you lift your hips toward the ceiling.
  • Draw your tailbone toward your pubic bone, holding your buttocks off the floor. Do not squeeze your glutes or flex your buttocks.
  • Roll your shoulders back and underneath your body. Clasp your hands and extend your arms along the floor beneath your pelvis. Straighten your arms as much as possible, pressing your forearms into the mat. Reach your knuckles toward your heels.
  • Keep your thighs and feet parallel — do not roll to the outer edges of your feet or let your knees drop together. Press your weight evenly across all four corners of both feet. Lengthen your tailbone toward the backs of your knees.
  • Hold for up to one minute. To release, unclasp your hands and place them palms-down alongside your body. Exhale as you slowly roll your spine along the floor, vertebrae by vertebrae. Allow your knees to drop together.

Plow Pose

  • Begin this pose from shoulder stand. From there, slowly bring the feet to rest behind your head. Your gaze should now be on your thighs or knees. Release the hands from supporting your lower body and place the palms face down on the floor beside you.
  • Hold the pose for 30 seconds. Over time, hold the pose 5 to 10 seconds more until you can comfortably hold the pose for 3 minutes.

Downward Facing Dog (Adho Mukha Svanasana)

  • Kneel on your hands and knees with your hands beneath your shoulders and your knees directly beneath your hips. Your hands should be spread wide apart. Your feet should be flat and hip width apart.
  • Inhale as you lift your body up, keeping your shoulders back and pushing backwards into your hips. Push your buttocks upwards. Keep your heels down as much as possible. Keep your knees bent as needed, ultimately straightening the legs and bringing the chest to the thighs. Lift one foot then another back and forward (peddling to get the effect of the feet being flat, which is the goal). You are forming a V with your body.
  • Exhale relaxing slowly lowering the body, relaxing the arms and legs.

Standing Forward Bend

  • Stand tall with your feet hip-width apart.
  • Take a deep breath in, then exhale as you bend forward from the hips.
  • Reach for your knees, shins, toes or floor.
  • Aim to press your chest against your thighs.
  • Shake your head “yes” and “no” to relax the muscles in your head and neck.
  • Hold the pose for 10 deep breaths.
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