Are you thinking about stopping your snoring by doing yoga? Then this article is for you. Here I have discussed some of the most efficient yoga positions that are guaranteed to stop snoring. So, let’s get started!
We are all aware of the anxiety and stress relieving benefits of yoga, which have already been proven . However, many of us are not aware of its anti-snoring capabilities. Yoga has been practiced for hundreds of years to get better sleep and prevent various sleep-related problems.
How Does Yoga Help To Sleep Better?
Quality sleep is the single most important thing for your mental as well as physical health. This is the time when our brain processes the day’s information and our body repairs itself, relaxing our muscles and reducing your cortisol levels, that are responsible for stress. If you have poor sleep the night before, it affects your whole day mentally and physically. You’ll feel tired and fatigued throughout the day, unable to concentrate on anything and even suffer from sudden emotional spikes.
By following some special yoga positions, you’ll be able to breathe better in a safer and more natural manner which will result in a peaceful sleep throughout the night. The yoga positions described in this article will help a lot to make your diaphragm stronger.
A stronger diaphragm means, your body will be able to circulate oxygen better throughout the body which will result in a solid sleep. This will not only prevent snoring, these simple yoga breathing exercises will also help to calm your mind and relieve any stress. All these will ultimately help you to sleep better.
Some other benefits of proper breathing are:
- With deep and proper breathing, your body will be able to get rid of all the toxins and substances that can imbalance your whole system. As a result, you’ll enjoy a peaceful restorative sleep.
- These breathing exercises will help a person to have more control over his mind, which is necessary for general well-being and it will also allow a person to have a deeper sleep which will further prevent snoring.
Best Yoga Poses To Stop Snoring
Here are some of the best yoga poses to stop snoring:
The name Kapalbhati can be divided into two words ‘kapal’ and ‘bhati’. Kapal refers to the skull and ‘bhati’ means illuminating or shining. So, Kapalbhati means shining skull. The technique got this name as it is very effective for cleaning the lungs, cranial sinus, and other organs related to the skull. This yoga technique includes inhalation and exhalation in a forceful manner for cleansing the organs.
- First, you need to sit in a relaxed manner. Keep your spine erect completely. Now, place both of your hands on your knees while keeping the palm open towards the sky.
- Take a deep long breath.
- Now its time to exhale. While you are exhaling, try to pull your navel towards the spine. Pull as much as you can. While continuing such breathing practice, if you wish you can place your right hand on the abdominal muscles to feel the contractions. Remember to make the exhalation as forceful as you can. You need to push every ounce of air out of your lungs.
- When inhaling, it should be in a natural manner. When you are starting to relax the naval back into its original position, you’ll start to breathe air naturally.
- One round of this exercise will consist of 20 repetitions.
- After a round, sit quietly and feel your body. Feel your breathing.
- Repeat the process one more time to complete two full rounds.
The Kapalbhati yoga exercise will help to calm your mind, help tone the abdominal muscle as well as keep the central nervous system energized.
Bhastrika, which is also known as bellow’s breathe, tires to make inhalation and exhalation last equal in time while controlling the breathing. With practice, you’ll start to get more control over your body, which will result in much better sync with your inhaling and exhaling. With time, your breathing will get deeper as well as longer which is crucial for a good night’s sleep.
- Sit comfortably. Keep your shoulders relaxed. Breathe a few times normally. While inhaling air, try to expand your abdominal muscles as much as you can.
- Now, we need to breathe forcefully. Exhale air with force for 1 second. Next, inhale forcefully for an equal amount of time.
- Continue repeating step 2. While doing so, keep your shoulders in a relaxed position, keep an erect posture and try to keep your body still except for expanding and contracting the abdominal muscles.
- During the first round, continue this breathing for 10 times. After completing the first round, relax for a minute and experience how you are feeling. Now its time for round 2. This time you’ll breathe for 20 times. Then take a short break. Finally, you’ll complete the 3rd round with 30 repetitions.
This breathing exercise is 100% safe for your body. Even so, at first some may feel a bit light-headed when doing the exercise. It is normal. No need to worry.
If you face the same issue, just wait for a few seconds, take a short pause and continue again once you are feeling okay. With practice, try to increase the inhale and exhale time for up to 5 or 10 seconds.
This particular yoga exercise is especially helpful for energizing your body, keeping your mind calm and ensuring a night of peaceful sleep.
3. Nadi Shodhana
If this name seems bewildering to you, remember it as alternative nostril breathing. For better sleep, this is one of the most powerful yoga techniques. The literal translation of Nadi Shodhana means purification and clarification of the air channels to ensure better breathe and peaceful sleep.
- Like all the other techniques, start by sitting comfortably. Keep your spine erect. Maintain an open chest.
- Take your right hand and place it in front of the face. Take the left hand and put it on your lap.
- Now, take the first two fingers of your right hand and put them between the eyebrows.
- Keep your eyes closed. Take a deep long breath.
- Now, using the right thumb, close the right nostril. Then inhale and exhale air through your left nostril.
- Now do the same as step 5 but this time block the left nostril and breathe through the right one.
- After the previous two steps, close both nostrils and keep the inhale for a few seconds.
- This time, first open the left nostril only and start to exhale. Pause while you are at the culmination of the exhalation.
- Repeat steps from 5 to 8 for 5-10 times. Each cycle should last for 30 to 40 seconds depending on your pace. While practicing, aim for longer breathes and pauses.
4. Alom Vilom
- Sit while keeping your legs crossed. Make sure you are comfortable. Keep your eyes closed and take a deep breath through your nose. The inhalation will be in a forceful manner which can cause a raspy sound.
- Keep your neck muscles contracted and try to hold the breath as long as you can.
- While keeping one nostril closed, exhale through the other one. Next time, do the opposite.
- Repeat the process 3 to 4 times each day.
- While keeping your legs crossed, sit on the floor or on a mat. Keep both your spine and head erect. The face should be looking forward.
- Take a long deep breath. Hold the breath for as long as you can.
- Exhale very slowly. The exhale should last longer than the inhale.
6. Brahmari/Humming Bee Pose
- Sit in an upright manner. Place both of your index fingers inside the ear.
- Take a very deep breath. While you are exhaling, start to press the cartilage very gently.
- You can either keep pressing the cartilage or make the pressure on and off. While doing this, make a humming sound as the bee does.
- Continue doing the process for at least 6 to 7 times.
7. Ujjayi Pranayama/Hissing Pose
- Inhale gently. Make sure your body is relaxed. While inhaling, start to contract the back of the throat slowly.
- While inhaling, make a low yet steady hissing sound. The sound needs to be pleasant to the ear.
- Inhale and exhale for as long as you can without putting any pressure or tension on your body.
8. Simha Garjanasana/ Roaring Pose
- While keeping your legs folded below your body, sit on the floor. The hips should be resting on your heels.
- Your thighs should be spread out while keeping your palms between the knees on the floor. The wrist should point outwards while the fingers pointing inwards.
- Lean a bit forward while tilting your head slightly in the back. While keeping this posture, take a deep breath.
- While exhaling, open your mouth and stick out the tongue.
- Repeat the process at least 3 times a day for maximum effectivity.
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.
Yoga is one of the most effective and natural techniques for better sleeping and preventing snoring. I hope after going through this guide, you have a clear idea of how to stop snoring by yoga.
Lastly, I would like to mention that as effective as yoga is, it can take a considerable amount of time to stop snoring. You do require patience and regular practice. So, it can be a bummer if you are impatient like me.
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