Three effective yoga asanas to control your snoring

Agreeing, Himalayan Siddhaa Akshar, Founder of Akshar Yoga Institutions told indianexpress.com that some yoga asanas not only widen the airways in the lungs and regulate the body’s flow of oxygen, “but also open the chest, throat, and nasal cavities, thereby helping with snoring and sleep quality.”

 

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Dhanurasana (Bow Pose)

Dhanurasana is a fundamental spinal flexibility yoga pose. Also known as Urdva Chakrasana, this pose resembles an archer’s bow. In Sanskrit, ‘Dhanu’ means bow and ‘Asana’ means posture. As per Akshar, it is a great pose to stretch and stimulate almost all the important types of body muscles such as the arms, shoulders, back, hamstrings, chest, hips and knees. It is also beneficial for weight loss, improves digestion and appetite, helps cure dyspepsia, rheumatism and gastrointestinal problems, and manage respiratory disorders like asthma.

Steps:

*Start by lying down on your stomach with your hands alongside your torso.
*With an exhale, bend your knees and try to bring your heels as close as you can to your buttocks. Extend your hands back and hold on to your ankles. Keep your knees hip width for the duration of the pose.
*Inhale and use the grip you have on your ankles to lift your upper body and lower body off the floor. Lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. Your head and chest will also be lifted up. Gently turn your chin upwards.
*Continue to breathe softly staying in this pose anywhere from 20 to 30 seconds.
*As you exhale, release from the pose and relax quietly for a few breaths. You can repeat the pose once or twice more.

Akshar recommended pregnant women, people with high blood pressure, hernia, stomach ulcers, and recent abdominal surgery to avoid practicing this pose as it has a strong impact on the abdominal area.

Bhujangasana (Cobra Pose)

Bhujangasana is a back-bending pose. As the name suggests, it visually resembles a cobra which has its hood raised. Akshar said, “It is one of the best asanas to strengthen and elongate the stomach. The pose also helps relieve stress and fatigue, soothes sciatica, and even rectify irregular menstruation.”

Steps:

*Lie down flat on the floor on your stomach. Stretch your legs back with your toes out on the floor. Spread your palms on the floor under your shoulders and bring the elbows close to the sides of your body.
*Press the top of your feet and thighs into the floor.
*Inhale as you press your palms into the floor and slowly straighten the arms. Lift the chest off the floor as much as till your navel. Let your pelvis remain on the floor. Gently squeeze your buttocks even as you keep pushing your navel down.
*Broaden your shoulder blades as you engage them to lift up the chest forward.
*Hold the pose anywhere from 15 to 30 seconds inhaling and exhaling. *Release back to the floor with an exhalation.

The yoga expert recommended skipping the pose if you have a back injury, carpal tunnel syndrome, a severe headache or are pregnant. It is advisable to use the help of a prop before doing the pose on the floor if you have an inflexible back.

Bhramari Pranayama

In this technique, the exhalation sound is similar to the humming sound of a bee. (Source: Pixabay)

Bhramari Pranayama comes from the Hindi word “Bhramar” which means bumble bee and “Pranayama” meaning breathing technique. In this technique, the exhalation sound is similar to the humming sound of a bee. Akshar said, “The practice of this pranayama is helpful in calming the mind as you can feel the sound vibrations in your jaws, throat and face.”

Steps:

*Sit in any comfortable pose, preferably cross-legged.
*Straighten your back and close your eyes
*Balance your body and experience the silence.
*Position your fingers on all the mentioned points. Start with your little finger; observe the points on your nostril, the right and left side. These are known as the Ida Nadi and Pingala Nadi–the first runs along the left side and the latter runs along the right side.
*When you are pressing these points, you are actually applying pressure on these nadis or channels; you are not pressing any muscles.
*In Bhramari pranayama, all these points on the tips of our fingers are actually activating and channelizing these nadis.
*Now breathe rhythmically and make the humming bee sound as you exhale.
*Always be aware of your pressure points. Don’t put excessive pressure, make sure it is gentle. Go in slow (shant), medium (madhyam) or fast speed (tivra gati) as per your comfort.

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