Yoga benefits one’s overall well-being. However, what many people are not aware of is the fact that yoga can provide a great deal of assistance in dealing with allergies as well.
As per a study published in the Indian Journal of Physiology and Pharmacology in 2012, the lung function and diffusion capacity tend to be improved to a great extent owing to yoga.
There are several yoga poses that lead to an increase in respiratory stamina while relaxing the chest muscles and expanding the lungs. They also prove to be highly beneficial in calming the body. In this article about Yoga for Allergies, we are going to share with you some yoga poses that will help you in dealing with allergy reactions.
1. Half Moon Pose (Ardha Chandrasana)
It eases breathing by opening the rib cage and lungs and plays a role in clearing your mind. For this pose, you need to:
- Stand with your feet and shoulder a width apart while your arms are at your sides.
- Place your left hand on your left hip while turning the right leg in the right direction at 90 degrees.
- Extend the right arm straight to the side such that it attains shoulder height.
- Bend at your waist, reaching down with the right hand and place your fingertips on the floor in front of your right foot.
- Lift your leg straight behind you such that it is parallel to the floor and open your hips to the left.
- Extend your left arm and look up at your left hand by turning your head. Remain in this position for a few seconds and slowly straighten back to the standing position.
2. Warrior 1 Pose (Virabhadrasana)
With this pose, your chest and lung will open while the mucus is drained out from the nose and lungs owing to gravity. Follow these steps:
- Stand with your feet together while your arms are at your sides.
- Put your right foot forward such that your feet are around 3 feet apart.
- Bend your knee till your thighs are parallel to the floor.
- While you bend your right knee, raise your arms above your head as they are shoulder-width apart and the palms are facing each other.
- Breathe slowly and deeply and hold this pose for a couple of seconds and then get back to the standing position.
3. Shoulderstand (Salamba Sarvangasana)
It will provide you assistance in opening nasal passages while draining the sinuses. Here are it’s steps.
- Lie down and place your arms flat on the floor such that they are parallel to the torso.
- Bend your knees with your feet flat on the floor.
- While exhaling, press your arms against the floor while pushing your knees away from them. Following this, draw in the thighs toward the torso.
- Lift the legs upward by curling the pelvis while you push the back of your torso away from the floor. The knees need to be in the direction of your face.
- Draw your elbows toward one another while placing your palms flat on the lower back.
- Raise the pelvis over the shoulder as you move your hands up your back and down toward the floor.
- While inhaling, lift your bent knees and bring your thighs in line with your torso. Turn your upper thighs inward.
- Push your shoulder blades and back of arms into the support and move your chin toward the sternum. Remain in this position for a while before rolling back to the floor slowly.
4. Bridge Pose (Setu Bandhasana)
It expands the chest and lungs, improving the breathing capacity.
- Lie on the floor supine and bend your knees while setting your feet on the floor. Make sure that the heels are near the sitting bones.
- Press the inner arms and feet into the floor while exhaling as you push the tailbone up.
- Firm the buttocks and lift them off the floor. Ensure that your inner feet and thighs remain parallel.
- Clasp your hands below the pelvis as you extend through the arms to stay on top of your shoulders.
- Lift the buttocks till your thighs are parallel to the floor. Then, push your knees forward while lengthening the tailbone toward the back of the knees.
- Proceed by lifting the pubis towards the navel.
- Lift the chin away from your sternum while the shoulder blades are firm against your back.
- Keep the outer arms firm and broaden the shoulder blades as you raise the space between them.
5. Corpse Pose (Savasana)
It reduces the imbalance of the air element, enabling you to breathe comfortably.
- Lie flat on your back and close your eyes. Keep your legs apart and your arms to the side, allowing your body to relax.
- Move the right foot onto the right knee and do the same with your left leg. You should then slowly move up toward your head while breathing slowly and deeply.
- After around 10 minutes, roll onto your right side. Remain in that position for a couple of minutes before slipping into a sitting position and breathing deeply.
6. Easy Pose (Sukhasana)
It is ideal for breathing exercises as it allows you to relax and clear your mind.
- Fold a blanket so that a firm support can be acquired. It needs to be around six inches high. Sit on the edge of this blanket and stretch your legs out in front of your torso.
- While crossing your shins, widen your knees and slip each foot beneath the opposite knee while the knees are bent. Fold your legs inward toward the torso.
- Relax your feet, ensuring that the inner arches are below the opposite shin and sitting with your pelvis in a neutral position. Lift your sitting bones off the support slightly and take a few breathes while remaining in the position before lowering back.
7. Forward Bend Pose (Uttanasana)
It will calm your mind and clear your head, providing you with relief from all symptoms of allergies. It also improves oxygenation, making you feel relaxed.
There are various options for the forward bend pose such as the big toe pose, bound angle pose, and child’s pose.
8. Bound Angle Pose (Baddha Konasana)
With this pose, you will acquire relief from symptoms that are usually associated with allergies such as a runny nose and fever.
- Sit with your legs straight in front and raise your pelvis, using a blanket if required. While bending your knees, pull your feet toward the pelvis while the soles are in contact with each other.
- Drop your knees in the direction of the floor while pushing the feet together. Grab the big toes of each foot with your index and middle fingers and thumb and lengthen through the torso to the sternum. Pull your body toward the floor.
- Inhale and lift your knees away from the floor to get back to the starting position.
9. Fish Pose (Matsyasana)
It is ideal for those suffering from asthma or spasms in the bronchial tubes.
- Lie down flat on your back with straight knees while your legs and feet are kept together.
- Slide your hands beneath the thighs with palms down such that you sit on them. While keeping your elbow close to the side of the torso, press them against the floor.
- Inhale while lifting your chest and head away from the floor.
- Arch your chest till you are in a half-sitting position and ease your head onto the floor. The legs need to be kept straight all this while.
- Support the weight via your forearms and elbows. Remain in this position for a while and take deep breaths. Ease back into the original position.
10. Pranayama (Breathing)
Breathing techniques improve your lung capacity. The benefit of this exercise is that you can perform it at any time of the day with ease.
All that you need to do is find a quiet corner, sit and allow yourself to relax and breathe deeply. You can opt for the bee breathing technique or the skull shining breathing technique. Alternate nostril breathing technique is also an option.