Some Other Famous Yoga Positions
Here are some other famous yoga positions that are excellent for better sleeping:
- Dhanurasana/Bow Pose: Aids to control breathing. Also allows the chest muscles to open up for better inhale and exhale.
- Bhujangasana/Cobra Pose: helps to clear up the lungs as well as open up the chest. Also aids in blood as well as oxygen circulation throughout the body.
Dhanurasana Or Bow Pose
This pose is similar to the previous one. You open your neck, chest, and shoulders that help you take deep and clear breathing. It declutters your throat when you inhale or exhale which ultimately prevents you from snoring. The other advantages of this pose are- strengthening of the upper back, massaging the digestive organs, and opening a tight pelvis.
How Effective Is Yoga For Snoring
Yoga poses and Pranayama, when combined together will influence both the physiology and the physical activity in your respiratory tracts. Thus, yoga has proved very effective in snoring.
Your airway muscles are only used when you breathe and speak. Now while the speaking part is mostly conscious, the breathing part is managed by your autonomic nervous system it keeps running on its own. Thus the respiratory muscles can develop muscle memories on their own, without your will.
Sometimes your respiratory muscle can pick up habits that start to pose a risk to your health. In such a case practices like yoga and Pranayama, will systematically put your respiratory muscles through a new range of movements. Which will rewrite the muscle memory and habits into newer and safe ones.
The degree of effectiveness of yoga in snoring, however, will be determined by your dedication and causes triggering your snoring. Snoring can be caused by multiple ranges of factors including, sleep position, swollen tonsils, allergies, alcohol, excessive weight around the neck and jaw, and nose shape. In most cases, yoga will prove very effective.
But say for example your snoring is because of improper sleep position, alcohol, or your nose and jaw shape. Then yogas effectiveness will be less. In such cases, you will have to address the root cause such as changing sleep position from sleeping on your back to the side sleeping. Yoga will help you manage the symptom of snoring, but not cure them.
You May Like: How Long Does Restless Leg Syndrome Last For
Simha Garjanasana/ Roaring Pose
How To Get Rid Of The Snoring Naturally
Well we know that there are plenty of the medicine which are available in the market for treating or reliving the condition of the snoring, but these medicines only work in the short run and after stopping their usage. So if you want to get rid of the snoring naturally then below we are providing some changes that you should make to fix the snoring
Don’t Miss: Does The Fitbit Versa Track Sleep
Steam Inhalation Reduces Snoring
Snoring is mainly caused by any kind of obstruction in your nasal pathway, which makes nasal congestion one of the top reasons for snoring. If it is due to an allergy, you can check for and eliminate the allergens or stay away from them. Steam inhalation is the perfect remedy for nasal congestion. Clinical studies suggest that inhalation of steam at around 44 degrees can significantly improve airflow.
You can take steam before sleeping to improve snoring and get a better sleep. Also, some essential oils like peppermint and eucalyptus may add to the benefits of steam by clearing obstruction from your nasal passage and reducing inflammation.
You May Like: Can Fat People Do Yoga
The Fish Pose Matsyasana
The fish pose much like the cobra pose will open up your chest muscles giving you respiratory and cardiovascular benefits. And the arching of the spine will help you calm and relax your nerves. The head posture in the fish pose is also beneficial to your nasal tracts and sinuses. It also stimulates the base of your brain, thalamus, hypothalamus, and pituitary gland, which promote sound sleep.
- Sit in a staff pose.
- Touch the sides of your sitting bones with your palm, and place your elbows on the floor.
- Rest your weight on your elbows.
- With an inhale push your chest out and nicely open up your cardiovascular region.
- Keep your shoulder blades pressed together and shoulders pressed down.
- With an exhale gently arch your head back, and touch the ground with your crown.
- Hold the pose for 5-7 breaths and release.
- You either lie down or get back up using your elbows.
Note: Be careful not to strain your neck and head nerves while arching back your head. While holding the pose make sure your entire weight is to be held by your core, spine, and chest muscles. Your elbows and head will just provide support. For head and shoulder stress, post this yoga do some freehand warm-ups for your neck and shoulders.
Recommended Reading: Does The Garmin Vivofit 4 Track Sleep
Brahmari Or Humming Bee Pose
Sit up straight, and place your index fingers on your ears. Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers, while making a loud humming sound like a bee. Breathe in again and continue the same pattern for 6-7 times. Image Courtesy: http://i1.ytimg.com/& nbsp
Snore A Lot These Yoga Positions Can Help You Control It
The thought of waking up fresh in the morning after a good nights sleep itself is refreshing. However, many are deprived of this simple pleasure of life, one of the main cause behind it is snoring. Whether you are snoring or have a person next to you snoring, the result is a disturbed sleep, which leaves you feeling tired and not-very-rested.
Snoring is caused by multiple reasons including stress, obesity, smoking, sinus problems, circulatory problems, poor diet, large tongue or tonsils and with age. This leaves the person sleep deprived, including a feeling of drowsiness, sore throat, increased risk of heart diseases, reduced libido and decreased concentration.
While there are surgical corrections that can get rid of snoring, yoga has some simple, effective pranayamas and asanas that have been proven to be effective since times immemorial. They improve lung capacity, help in weight management, keep the air passages open and also help in stress management. Try the following asanas and pranayamas to see snoring disappear.
Breathing and Chanting the Om Mantra: Sit on the floor in a relaxed position with eyes closed and take few deep breaths. Begin to chant the word OM repeatedly for a few minutes. Break the word into two parts, the first part of OOOO should come from deep within followed by the lighter MMMM. This helps meditate, relax, and reduce snoring. Try to do this breathing and chanting at least ten to twelve times, and more if possible, on a daily basis.
You May Like: Does The Garmin Vivofit 4 Track Sleep
How Does Yoga Help With Nausea
When you practice yoga, blood circulation is enhanced. This means more oxygen is circulated throughout your body. This helps to refresh and rejuvenate your system. With regular practice, imbalances are regulated, and toxins are flushed out. This reduces the sensations that nausea brings with it and provides relief.
Also Check: What To Use Instead Of A Yoga Mat
Yoga Asanas To Stop Snoring
Yoga is a natural remedy to stop snoring.
Yoga is a long term solution to stop snoring. If you practice yoga every day, over a period of time it will strengthen your lungs and your nasal passages.
Yoga postures designed to stop snoring will enable better blood circulation to your lungs, throat, and nasal passages.
A buildup in either narrows the passage for air to pass through.
Read Also: Rem And Depression
Medical Treatments For Snoring
For mild forms of snoring caused by swelling of the lining of your nose, a doctor may prescribe a steroid nasal spray to take before going to sleep. They may also suggest dental appliances or nasal strips. For more severe forms of snoring due to sleep apnea, surgical procedures or continuous positive airway pressure may be prescribed.
Continuous positive airway pressure
Continuous positive airway pressure is a treatment in which a mask is worn over the nose and/or mouth while you sleep. The mask is hooked up to a machine that delivers a continuous flow of air into the nostrils. The pressure from air flowing into the nostrils helps keep the airways open so that breathing is not impaired. Other PAP machines are also available, including the BiPAP, which has two levels of air pressure, and the VPAP for varying levels of air pressure.
Surgery may be needed to correct a physical problem that is causing you to snore. Surgical options include:
Try These 3 Yoga Breathing Exercises For Snoring And Sleep Apnea
You may already know that yoga can help reduce stress and anxiety, but did you know it can also help alleviate sleep problems? For people who snore or struggle with sleep apnea, incorporating a few key yoga breathing exercises can help you sleep better.
If you struggle with sleep, you already know how detrimental a poor nights sleep can be to your mental, emotional and physical health. Incorporating these yoga breathing techniques is a safe, natural way to help you get a better nights sleep and all of the restorative benefits a solid night of sleep provide.
These simple yoga breathing techniques will help you sleep and strengthen your diaphragm. A stronger diaphragm will help improve the oxygen flow throughout your body so you can sleep better. These breathing exercises will also help decrease your stress levels and calm your mind so you can fall asleep faster.
As an added bonus, proper, deep breathing helps your body release toxins and rid your body of substances that can cause imbalances within your system and rob you of the deep, restorative sleep you need for optimal health and wellbeing. By learning how to do these breathing exercises, you can gain greater control over your mind and your body so you can gain better control over your sleep.
Also Check: Bikram Yoga Calories Burned 90 Minutes
Don’t Miss: What Are Snoring Respirations Called
Way To Stop Snoring Exercises/yoga
When it comes to taking care of the body and its organs there is no better way of doing it than with the exercises or yoga. You should be regularly doing the exercises to keep your all body in maintenance and in a good condition. Since the conditions such as the snoring, and other only affect the body which is weak enough to be affected by it.
Do yourself indulged in the yoga such as breathing from your nose poses it will surely relive the snoring condition. Other than this always keep yourself hygiene particularly the nasal region keep it free from the sticky particles in order to keep the flow of air flowing freely through the nose.
Best Yoga Exercises To Stop Snoring
People have found thousands of types of yoga. Some of the best yoga exercises that you must start practicing today onwards are given below:
This yoga practice is known as Cobra Pose, which is the most popular among Yoga people. However, it doesnt consume plenty of time to get the job done, and the snorer loves to practice this pose to get rid of snoring.
In this exercise, a person has to lie down on his chest. Next, he has to raise his head upwards as much as possible. In the meantime, he will put both his hands on the ground near his chest and try to pass all the bodyweight through only his palm and feet fingers. The goal is to bend the body and the neck as much as possible. And hold this position for a while.
However, you can free the airways from doing this exercise. It will help the airflow the oxygen that needs to travel out or in the body.
This exercise can also be called the Bow Pose. This exercise is a great exercise for people who want to get rid of snoring. In this exercise, a person has to lie down on his chest. After that, he has to raise his hand and feet as much as possible and hold the legs with bare hands. Keep the body in that position while the stomach supports all the load of the body.
This pose is also helpful to free the airways. A person who is suffering from snoring should really try this exercise.
Don’t Miss: How Good Is Garmin Sleep Tracking
The Science Behind Snoring
During sleep, the muscles at the back of the throat relax. The area sometimes narrows and even shuts off temporarily. While breathing, the air passes through the narrow opening more quickly, causing the surrounding tissue to vibrate. This, in turn, causes the sound of snoring. The narrower the airway, the more the tissue vibrates, and the louder the snoring. Different people who snore have various reasons for the narrowing. The narrowing can be in the nose, mouth, or throat.
In Addition To Helping With Snoring Yoga Can Contribute To A Happier Less Stressed Healthier And More Energetic Daily Life
Yoga may even contribute to weight loss, which will benefit your snoring if obesity is the underlying reason for the malfunction. In addition to practicing yoga consisting of physical postures , breathing exercises and meditation sufferers of snoring can follow a healthy and well-balanced diet to improve sleep. Sleep in a cool and dark room. Turn off electronic devices at least an hour before bedtime and remove them from your bedroom. Reduce alcohol intake to a minimum and try to have at least two to three hours between your last meal and bedtime.
You May Like: Does Zoloft Cause Insomnia
The Cobra Pose Bhujangasana
The cobra pose has double benefits for snoring. It firstly stretches your respiratory and cardiovascular system, ensuring efficient air circulation. And secondly, it stretches the spinal cord, which stimulates the autonomic nerves controlling your breathing.
- Lie on your front.
- Bend your elbows, fold your arms, and plant your palms by the sides of your chest.
- Look in front, keep your legs hip length apart and stretch out your toes.
- Press against the floor, roll down your shoulders, straighten your hands and arch up your body.
- Push down the arch on your spine and stretch out your chest.
- Make sure the arch in your spine starts from your hip. And the arch is even throughout your spine.
- Look in front, breathe steadily.
- Hold the pose for 5-7 breaths.
- Repeat the pose 3 times.
When you arch up, use your abdominal muscles to guide your spine. This will help you keep the arch even. Also, keep your shoulders pressed down, do not let your neck sink in your shoulders.
Nadi Shodhan Pranayama Alternate Nostril Breathing
Nadi Shodhan Pranayama is the breathing practice to clear your respiratory tracts. This practice will involve the snore causing muscles to be active in a stable motion. A practice that can be helpful in developing healthy muscle memory, for when you sleep. The Nadi Shodhan will also cleanse the tract of infections and allergens, which can also cause you to snore.
- Sit in an easy pose, or any comfortable cross-legged position.
- Place your left hand on your left knee.
- Use the index finger on your right hand to press and block your left nostril.
- Inhale with your right nostril and then close your right nostril with your right thumb.
- Exhale with your left nostril. Once again inhale with your left nostril and close your left nostril with your right index finger.
- Exhale with your right nostril. This will complete one round of Nadi Shodhan.
- Practice 10 rounds
While breathing do not go for deep breathing. It will tire your muscles and prevent you from doing more rounds. In Nadi Shodhan the repetition is more important than the volume.
You May Like: Can Nasal Strips Help Sleep Apnea
Yoga Poses That Help Stop Snoring
Yoga Poses That Help Stop Snoring
There is one vital thing that is common between yoga and snoring breathing.
Yoga has a wide range of physical benefits such as increased flexibility, strength, balance and stamina. While mental benefits include stress relief, better sleep, relaxation and self-awareness. There are different types of yoga, but proper breathing is taught and encouraged to better perform each of the poses.
Snoring seems to be a part of the nightly sleeping routine of some people but contrary to old beliefs, snoring is not a sign of quality sleep. Snoring creates those grunting sounds because the sleeping person is experiencing difficulty breathing during sleep. The tongue tends to relax, become floppy and rest on the upper airway blocking the passage of air during sleep. This narrowed airway creates the vibrating sound as air difficulty pass through.
Breathing is the foundation yoga practice and breathing difficulty is what causes snoring. Yoga can be explored by snorers to achieve a more relaxed state before bedtime and to help exercise and strengthen tongue, throat and neck muscles through breathing and combination of poses. These are the time-tested yoga poses that can help stop snoring that even beginners can perform: