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5 Yoga Moves For Post Nasal Drip Relief




You’ve probably experienced post nasal drip.

Even if you didn’t know what it was, most everyone can relate to the discomfort that comes from excessive sinus drainage and sinus problems. 

The sore throat, swollen lymph nodes, the cough. That wooshing sound you may hear in your ears that seems to match the beat of your heart. And of course, who can miss the drippy nose and disrupted sense of smell?

Yep. That’s post nasal congestion...dripping down post nasal drip into lungs and even stomach.

Post nasal drip can be a problem for a number of reasons, which we’ll discuss, but there is something you can do about it without reverting to over-the-counter or prescription medications.

You guessed it! Yoga! Yoga and yogic breathing is great for relief of post nasal drip

This is why I really wanted to start my class, Therapeutic Yoga for Asthma and Sinus on My Yoga Teacher! Because sinus drainage and breathing issues are a problem for so many people for so many reasons, and yoga can help.

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Let’s talk about how yoga helps with post nasal drip and sinus issues.

Where does post nasal drip come from?

Believe it or not, you don’t have to be sick to have post nasal drip. Sinus drainage is constantly happening in your body. Sometimes, though, your body produces too much mucus and the result of that is post nasal drip that causes problems.

If you’re experiencing issues such as a consistent sore throat (that can be just as painful or more so than Strep throat), swollen and sore lymph nodes under your chin and in your neck, a persistent, nagging cough, constant runny nose, or any combination of these, you probably have post nasal drip.

Here are a few reasons your body may be producing too much mucus, resulting in your discomfort.

>> Sinus infections

>> Allergies

>> Common Cold

>> Cold temperatures

>> Dry air

>> Hormonal changes

>> Certain foods

>> Chemical irritants

These are the most common reasons for excessive sinus drainage. The good news is that yoga for post nasal drainage is an actual thing, and a reality in my class on My Yoga Teacher!

5 Yoga poses to relieve post nasal drainage

We cover all of these in my class, but I want you to have some yoga poses in your holistic “medicine cabinet” to help you when you’re in a crunch and can’t take a full yoga class! 

Yoga poses that help with sinus drainage are typically like the ones below. They give you a gentle inversion, increase lung capacity, and help drain the lymphatic system.

1. Downward Facing Dog

Poses that require you to be upside down help release built-up sinus pressure and improve the flow of lymphatic fluid. 

Downward Facing Dog

2. Bridge Pose

Bridge pose opens up your chest and throat and helps relieve sinus pressure and allergies. If needed, you can place a block under your hips.

Bridge Pose

3. Fish Pose

This is an extension of bridge pose, as it increases that stretch in the chest, opens the throat even more, and releases that fluid build up in your sinuses.

Fish Pose

4. Camel Pose

This is another pose you can practice to get relief from nasal congestion due to any number of things. Camel pose, similar to bridge and fish pose, is a bit chest opener. With the gentle backward drop of your head, it also relieves sinus congestion.

Camel Pose

5. Child's Pose

The importance of child’s pose for this article is to stress that the forehead make it to the floor or ground. This is a very gentle inversion and gently rocking your forehead side to side on the floor will release pressure and fluid build up.

Child's Pose

While yoga for sinus drainage discomfort is helpful, yoga isn’t the only way to help cure post nasal drip swollen lymph nodes and sinus problems.

Yogic breathing for post nasal drip and sinus issues

This may sound counterintuitive, but breath work helps alleviate post nasal drip swollen lymph nodes and sinus drainage.

If you’re all stuffed up, I get that the last thing you want to think about is trying to take a deep breath through your nose, but alternate nostril breathing is the best thing for you!

We’ve talked about alternate nostril breathing (also called Nadi Shodhana) before in How Yogic Breathing Helps Asthmatics, but I definitely want to mention it again since this specific form of yogic breathing helps relieve sinus congestion and post nasal drip!

If you need a refresher on how it works, here are some simple steps. Have a tissue handy though! You’ll need it.

>> Sit comfortably and fully upright. Place your first and second fingers of your dominant hand on your forehead.

>> Gently place your thumb on your right nostril and your ring finger on your left nostril (if you’re right handed, the opposite if you’re left handed)

>> Close the nostril that your thumb is on and inhale slowly and deeply through the opposite nostril.

>> Hold your breath for a count of 10 and close the nostril your ring finger is resting on and release the one your thumb is closing to slowly release the breath.

>> Inhale through the nostril you just released your last breath from and repeat this process.

Be sure to breathe into your belly, also known as belly breathing. Repeat this for as long as you can, preferably 5 minutes or longer. When you’re finished, release both nostrils and take a few deep breaths before returning to normal breathing.

This yogic breathing for sinus drainage takes some patience and some practice, but stick with it and you’ll be breathing better in no time!

If you need some guidance on how to use yoga to help relieve post nasal congestion and sinus pressure, we’d love to have you in my class, Therapeutic Yoga for Asthma and Sinus! We practice breathing and poses, including the ones above, that help strengthen the lungs, cleanse your lymphatic system, and reduce or eliminate sinus pressure and congestion!

My Yoga Teacher is the perfect platform for busy people. A large variety of classes are available to our members, taught live at various times of day and night by expert yoga instructors from the birthplace of yoga, India! 

Online Yoga Classes – Live & Interactive

Get 2 free private yoga sessions and 2 weeks of unlimited group classes with authentic yoga teachers. No credit card required when you sign up today!

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