Snoring is not just considered as a nightly bane because of its effects. Snoring is so difficult to get rid of! For some people, home and natural remedies have no effect on their snoring. These people may be forced to go through expensive treatments or leave their snoring untreated.
If you are one of those people, why not give these 10 yoga poses to stop snoring a try?
1. Kapalbhati (Skull Shining Breathing Technique)
In English, this snoring exercise is called the “Shining Skull Technique”.Kapalbhati is a yoga pose that can clear the sinuses and lungs using controlled inhalation. As a result, this technique clears your sinuses and airways; thereby, reducing the chances of snoring. Kapalbhati has been known to improve sleep, too!
To perform, you must first sit in lotus pose with your back straight and hands on your knees. Your palms must be open and facing the sky. Then, take a nice deep breath. When you start to exhale, pull your navel towards your spine and use your hand to feel the contraction of your abdominal muscles. The exhalation must feel forceful.
2. Bhastrika (Breath of Fire)
Bhastrika is another breathing exercise for snoring. If Kapalbhati is all about making forceful exhalations, Bhastrika aims to equalize the length of inhalation and exhalation. This yoga pose not only eliminates snoring but also energize the body and calm the mind.
To perform, you must sit in lotus pose with your spine erect and shoulders relaxed. Take a few breaths with your nose while also expanding your stomach with each inhalation. Release the air after counting 5. Inhale and exhale with force, as if you are mimicking panting. Then, inhale through the nose using the same amount of power.
Repeat inhaling and exhaling for an interval of one whole second. You might feel a little lightheaded with the exercise, so when it happens, resume to your regular breathing pattern.
3. Simha Garjanasana (Roaring Lion Pose)
Simha Garjanasana, also known as the lion roaring pose, is another breathing exercise for snoring. This yoga pose is known to exercise the tongue, relax the muscles around your throat, and prevent a sore throat. By working out these vital muscle groups, Simha Garjanasana is also preventing snoring.
To perform, sit on the floor with your legs folded and your heels touching your hips. Make sure that your thighs are spread wide. Next, place your hands in between your knees and the floor. Tilt your head slightly as you lean your head forward. Take a deep breath, before exhaling it with your mouth wide open and your tongue extended.
4. Nadi Shodhan Pranayama (Alternate Nostril Breathing Technique)
The Nadi Shodhan Pranayama has been described as a powerful breathing exercise. It is said to help clear airways and relieve throat infections. It has also been found to be quite effective against snoring and sleep apnea.
To perform, find a suitable sitting position that you are comfortable in. Place your right hand on your face with the first two fingers in between your eyebrows. On the other hand, your left hand must be placed on your lap.
As you start to breathe, keep your right thumb over your right nostril. Then, slowly block the left nostril with your right ring finger. Hold your breath for a few minutes.
Remove your finger from the right nostril and let yourself exhale through this channel. Inhale through the right nostril again and hold your breath as you return your fingers over the right nostril. After a few moments, remove your fingers from the left nostril and let yourself exhale through this channel.
5. Brahmari (Bee Breath)
Known as the Bumblebee pose, Brahmari is quite simple to do. To perform, sit with your back straight as you cover your ears with your fingers. Take a deep breath; as you exhale, press your cartilage with your fingers. Repeat the same procedure for 6 -7 times.
6. Pranayama (Breath Control)
Pranayama is also a simple and quick breathing exercise that you can do if you’re on the run. To begin, find a comfortable sitting position with your legs crossed. Your face must be looking forward and your spine must be straight. Take a deep breath and hold it in for as long as you can.
While you’re holding your breath, focus on the ‘Prana’, the energetic breath that you’ve inhaled. Then, begin exhaling slowly. The duration of your exhalation must be the same as your inhalation.
7. Bhujangasana (Cobra Pose)
Known as the Cobra pose, the Bhujangasana is a complicated yoga pose. But, executed successfully, this pose can open your chest and airways.
To perform, lie on your stomach with your toes flat and forehead flat on the ground. Your legs must be kept together as well. Then, place your hands on the floor, just under your shoulders. While taking a deep breath, slowly lift your head and torso while your navel is close to the ground.
8. Dhanurasana (Bow Pose)
Another advanced yoga pose, Dhanurasana is a pose that mimics the shape of a bow. This pose helps in breathing regulation and opening chest muscles.
To perform, lie on your stomach with hips apart and your arms on each side. Then, fold your knees as your hands grab onto your ankles. While inhaling, lift your chest and pull your legs from the ground. Maintain this pose for a few moments before exhale and slowly retreating to your original position.
9. Ujjayi Pranayama (Ocean Breath)
In English, Ujjayi Pranayama is known as the “Victory Breathing Technique.” This pose is known to strengthen the muscles around the nose and regulate sleep.
To perform, find a comfortable sitting position with your back straight. Close your eyes and relax your body. Open your mouth slightly as you begin to inhale. Then, as you exhale, make an “ahh” whisper sound. Repeat the same procedure over again while focusing on the sound that you make.
10. Vajrasana (Adamantine Pose)
Vajrasana(aka Adamantine Pose)is a kneeling pose and there are a lot of benefits by performing it. Basically, Vajrasana strengthens ones back and legs.
To perform Vajrasana, you have to sit in a kneeling position, your knee, ankles and big toes touching the ground. Keep the knees close by. Sitting on the heels, place your palm on the knees. Keep the back straight. Breathe normally and concentrate your attention on the breath and air flow. If you do this regularly, it will reduce snoring.
While yoga can be a fun activity to eradicate your nightly banes, there are some things that you should remember. Yoga should be performed under supervision. There are a few asanas that are inappropriate for some people. For instance, people with severe issues in spinal cord or disc should not perform Dhanurasana. Hence it is highly advisable for everyone to perform yoga poses under expert supervision.
And always remember, Yoga is best but it should be done under medical advice and supervision, otherwise it may end up in causing an adverse effect on the performer. Medical professionals report that many approach them injuring themselves after performing Yoga poses as directed in Mobile Apps. So kindly consider seeking the advice of right medical experts before you start performing yoga.