8 Yoga Poses That Can Help You Stop Snoring

8 yoga poses that can help you stop snoring

Snoring is a common sleep-related issue characterised by noisy breathing during sleep. It occurs when the flow of air through the mouth and nose is obstructed which causes vibrations in the throat tissues. While occasional snoring is usually harmless, chronic snoring can disrupt sleep patterns and lead to several health problems. There are several factors that can lead to snoring including obesity, anatomical abnormalities in the nose or throat, nasal congestion, alcohol consumption and sleep position. It can also be a symptom of sleep disorders such as sleep apnea.

Yoga can help address the condition by addressing the factors that might lead to snoring. Yoga also promotes mindfulness and stress reduction which helps to reduces tension leading to improved sleep quality, thereby, preventing you from snoring.

Here, take a look at eight yoga poses that can help you to stop snoring.

Bridge Pose

Also known as Setu Bandhasana, this pose strengthens the neck and chest muscles while opening up the throat and chest. It improves respiratory function and increases airflow, reducing the likelihood of obstruction of the airway during sleep.

Lie on your back with your knees bent and feet hip-width apart. Press into your feet and lift your hips toward the ceiling, keeping your shoulders and arms flat on the ground. Hold the pose for a few breaths, then slowly release back to the ground.

Cobra Pose

Also known as Bhujangasana, this pose stretches the chest and throat while strengthening the muscles of the back and neck. It helps to improve posture and respiratory function, reducing snoring by opening up the air passages.

Lie on your stomach with your hands under your shoulders. Press into your hands and lift your chest off the ground, keeping your elbows close to your body. Hold the pose for a few breaths, then get back to the ground.

Alternate Nostril Breathing

Also known as Nadi Shodhana, this is a pranayama that helps balance the flow of energy in the body and clear the nasal passages. This practice can reduce nasal congestion and promote better breathing, reducing the likelihood of snoring.

Sit comfortably with your spine straight. Use your right thumb to close your right nostril and inhale through your left nostril. Then, close your left nostril with your ring finger and exhale through your right nostril. Continue this for several breaths.

Plow Pose

Also known as Halasana, this pose stretches the spine, shoulders and neck while opening up the throat and chest. It also improves respiratory function and increases circulation, reducing snoring by promoting better airflow.

Lie on your back with your arms by your sides. Lift your legs overhead and bring your feet toward the ground behind your head. Keep your hands on your lower back for support and hold the pose for several breaths, then slowly get back to the ground.

Fish Pose

Also known as Matsyasana, this pose stretches the throat and chest while strengthening the muscles of the neck and upper back. It opens up the air passages and improves respiratory function, reducing snoring by promoting better breathing.

Lie on your back with your legs extended and arms by your sides. Press into your forearms and lift your chest toward the ceiling, arching your back. Hold the pose for several breaths, then get back to the ground.

Lion’s Breath

Also known as Simhasana, this is a pranayama that helps release tension in the throat and jaw muscles while clearing the air passages. This practice can reduce nasal congestion and promote better breathing, reducing the likelihood of snoring.

Sit comfortably with your spine straight. Inhale deeply through your nose, then exhale forcefully through your mouth while sticking out your tongue and making a ‘roaring’ sound. Repeat this several times.

Corpse Pose

Also known as Savasana, this is a pose that helps calm the nervous system and prepare the body for sleep. This pose promotes deep relaxation and reduces stress and anxiety, which can be a cause of snoring.

Lie on your back with your legs extended and arms by your sides. Close your eyes and focus on your breath, allowing your body to relax completely. Hold the pose for several minutes, then slowly come back to a seated position.

Child’s Pose

Also known as Balasana, this pose gently stretches the back, neck and shoulders while promoting relaxation and deep breathing. This pose can help reduce tension in the throat and neck muscles, improving respiratory function and reducing snoring.

Kneel on the ground with your big toes touching and knees apart. Sit back on your heels and fold forward, resting your forehead on the ground and extending your arms forward. Hold the pose for several breaths, then slowly come back to a seated position.