6 Yoga Poses To Combat Sinus Infection

There’s nothing quite as bothersome as a sinus infection — that relentless pressure behind the eyes, the clogged-up nose, and the feeling that your head’s stuffed with cotton wool. While decongestants and steaming sessions have their place, sometimes the most powerful relief comes from simple yoga poses. Let us learn about them in this article from our expert, Saurabh Bothra, Founder of Habuild and a certified Yoga Instructor.

"Sinus infections can make breathing difficult and affect your energy levels. While certain yoga poses help relieve sinus congestion, I believe it’s not just about doing a few asanas. Yoga must be combined with mindful breathing, hydration, and clean eating for real, long-lasting relief. Think of it as a lifestyle, not just a quick fix," explained Saurabh.

That said, here are some effective yoga practices that support sinus health:

1. Cobra Pose (Bhujangasana)

How to do it: 

• Lie on your stomach, legs together.
• Place palms under shoulders, elbows close to ribs.
• Inhale and lift chest, keeping pelvis grounded.
• Hold for 20–30 seconds.

How it helps: 

Opens the chest and lungs, promoting better breathing and relieving sinus pressure.

2. Camel Pose (Ustrasana)

How to do it:

• Kneel with knees hip-width apart.
• Place hands on hips, inhale, and arch back.
• Reach hands to heels, drop head gently.
• Hold for 20–30 seconds.

How it helps: 

Opens the throat and nasal passages, promotes sinus drainage, and reduces congestion.

3. Child’s Pose (Balasana)

How to do it:

• Sit on your heels, bend forward.
• Stretch arms forward or place them beside your body.
• Let your forehead rest on the mat.
• Breathe deeply and relax for 1–2 minutes.

How it helps: 

It relieves stress and gently massages the sinuses with forehead pressure, promoting drainage.

4. Downward-Facing Dog (Adho Mukha Svanasana)

How to do it:

• Start on hands and knees.
• Lift hips upward, straightening legs.
• Press heels toward the floor, head relaxed.
• Hold for 30 seconds.

How it helps: 

Improves blood flow to the head and face, reducing sinus pressure and inflammation.

6. Bee Breath (Bhramari Pranayama)

How to do it:

• Close your eyes, place your index fingers on your ear cartilage.
• Inhale deeply, exhale while humming like a bee.
• Repeat for 5–10 breaths.

How it helps: 

Vibrations soothe inflamed sinuses and enhance oxygen flow.

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