Yoga is a relaxing way to end the day. People frequently picture hard positions that raise your heart rate and energising sun salutations when they think of yoga. However, yoga is actually very effective at helping you unwind and reduce tension after a long day. The explanation for this is that a yoga session calms both your body and mind. With its emphasis on encouraging present-moment awareness, practises that support deep, peaceful breathing, body awareness, and other crucial elements to help you create healthy sleeping habits. There are several advantages to doing yoga before bed that will energise your body, mind, and spirit. Yoga asanas for snoring, especially, can help you find relief while inculcating a good sleep routine.
A restful night’s sleep depends on appropriate sleep hygiene. Adopting healthy routines and practises that encourage sound sleep and rest is regarded as practising excellent sleep hygiene. Your physical and emotional health are directly impacted by the quality of your sleep. If you don’t, it can have a negative impact on your weight, emotional stability, and daily life. However, a lot of people frequently struggle to get the rest they require at night, tossing and turning.
Even the idea of having a restful night’s sleep and waking up feeling renewed in the morning is wonderful. However, snoring is one of the key reasons why many people are denied this basic human pleasure. Snoring disrupts sleep, whether it is caused by you or someone sleeping next to you, leaving you exhausted and under rested.
A person with snoring may find relief from their condition through one of the several treatments available today. However, there’s a chance that these solutions will be expensive and uncomfortable. Here are a few yoga poses that will open up your breathing canal and stop you from snoring.
5 Simple Yoga Asanas For Snoring
1. Reciting The Om Mantra
Take a few deep breaths while you relax and sit on the floor with your eyes closed. Start reciting the word “OM” continuously for a few minutes. Divide the word into two pieces; the deeper OOOO part should come then, followed by the lighter MMMM part. This lessens snoring and promotes relaxation and meditation. At least ten to twelve times a day, and more if you can, try to practise this breathing and chanting.
2. The Warrior Pose
A common posture used by those with various medical issues, including weak pelvic muscles, is the warrior pose. This yoga pose also strengthens the lower back, core, arms, and legs.
- Put your feet four to five feet apart and stand up.
- Your right foot should be in a 90-degree position, and your right toe should be pointing outward at a 45-degree angle.
- Put your hands flat on the ground at shoulder height.
- Look to your right while bending your right knee.
- The right thigh should be parallel to the ground, and the hips should be square.
- After ten to fifteen seconds, release the position.
3. Dhanurasana (The Bow Pose)
This pose helps to build the abdominal muscles and is both simple and effective. According to the Yoga Institute, it applies pressure to the lower abdomen and aids in detoxification. Do not overexert your body because this is an advanced stance.
- Use a yoga mat or a soft place to lie flat on your stomach.
- Slowly flex your knees.
- Gently extend your arms, attempting to grab the ankles.
- Now gradually lift your chest as high as you can off the ground.
- Lift the upper body and thighs off the floor by utilising the tension created by the arms and legs.
- Hold the position for a short while, then release.
4. The Bee Pose
- In a calm, well-ventilated area of your home, you must sit up straight.
- Then, keep your eyes closed with a soft smile.
- Close your eyes while observing your body’s sensations.
- Put your index fingers on your ears, paying special attention to the cartilage. Your face and ear are separated by cartilage.
- Inhale deeply, and as you exhale, gently push the cartilage while humming loudly to simulate a bee.
- Although low-pitched sounds are equally acceptable, high-pitched ones will yield the best results.
- For 3–4 times, repeat the same pattern.
5. Simha Garjasana (Roaring Lion Pose)
Also known as the Roaring Lion Pose, this is another beneficial exercise. In this position, you kneel on the mat and lean back until your hips are resting on your heels. The fingers are stretched out, and the palms are facing down in the area between the legs. Take a few deep breaths and tilt your head back. As a result, the airway is improved, and snoring is decreased.
While there are surgical solutions to stop snoring, yoga has some straightforward, efficient pranayamas and asanas that have been tested and confirmed to work since the dawn of time. They increase lung capacity, aid in weight control, maintain the health of the airways, and also assist in stress reduction. Try the previously mentioned asanas and pranayamas to make your snoring go away.