Yoga for stopping snoring

(November 9, 2010)

Are there any Asanas or any yoga remedy that helps to stop snoring?


The use of yoga for snoring problems would come as no surprise to anyone familiar with the discipline. Snoring can be caused by various problems, and yoga for snoring can be effective, as it has such an all enveloping effect on general health that it can address many of the possible causes, including the most direct or obvious ones. For example, it if the problems stems from stress or circulatory problems, or obstruction of the nasal passages, there are health benefits in all concerns from yoga for snoring.
Snoring takes place when the airways are temporarily obstructed. This can occur due to various reasons. Obesity, smoking, alcohol consumption, improper eating habits, intake of certain medications, allergies, sinusitis, tonsillitis and stress are some of the causes of snoring. Snoring can significantly disturb other persons who sleep in the same room. It also adversely affects the quality of sleep for the individual who snores. This is because the body is under extra pressure to receive an adequate supply of air and to expel stale air. Snoring is also known to result in health complications such as hypertension, headache and sleep apnea. There are many natural methods to cure snoring. Yoga for snoring is effective in clearing the breathing passage.
Yoga to stop snoring involves certain poses or asanas that enhance breathing and remove blockages from the airways. Simha Garjanasana (Roaring Lion Pose) is one such beneficial yoga poses that relieves nasal snoring. To perform this pose, sit on the floor with your legs folded under your body and your hips resting on your heels. Spread the thighs and place your palms on the floor between the knees. The wrists should be pointed outwards and the fingers inwards towards the body. Lean forward, tilt the head back and inhale deeply. Open the mouth, extend the tongue out and exhale with a growling sound. Repeat this twice or thrice. Pranayama refers to breathing exercises which form an important part of yoga. Ujjayi Pranayama (Hissing Breath) is a method of yogic breathing which helps to get rid of obstructions in the throat and also improves lung capacity. To perform this breathing technique, sit in a comfortable cross legged postion, close your eyes and breathe deeply through the nose. Once your body is relaxed, inhale with force through the nostrils. Contract the muscles of the neck so that a low, raspy sound is produced. Hold the breath for as long as you can and then close one nostril as you exhale from the other. Repeat the steps with the other nostril. This breathing exercise may be practiced about 5 times daily. Yoga for sleep apnea may also be practiced. However it is advisable to consult a doctor first.
Pilates for snoring also provides benefit for those who snore. In addition to physical exercise, vocal exercises are known to be beneficial in strengthening the throat and reducing snoring too. It is also important to maintain good eating habits and adopt a healthy lifestyle.

Submitted by A on November 9, 2010 at 05:48

Yoga poses to stop snoring 

Snoring is a common problem with many people. The causes for snoring vary from being overweight to thick neck, tonsillitis, stress especially mental tension, consumption of alcohol, tobacco, smoking, faulty eating habits and certain intoxicating medications. When the breathing passages are temporarily blocked due to some obstruction snoring is the result. Although most of the times snoring is not particularly harmful to health besides causing a nuisance for the other person sleeping in the room, it is now also associated with some major diseases conditions like heart diseases and hypertension. Yoga will help to relieve the snoring problem to large extent, try the following asana.

  • Reciting the mantra OM - Sit in sukhasana on a yoga mat keeping your head and spine straight and upright. Place both the hands on your knees in jyanamudra. Relax your whole body, close your eyes and recite the word OM loudly. This should be done in two steps – first deep sounds of 0000 then followed by mmmm.
  • Simhagarjan asana or Roaring lion poses - Sit on the floor in vajrasana with your knees apart and parallel to your shoulders.  Place your palms on the floor between the spaces in two knees. See to it that the fingers point towards the body and the base of the palm in the opposite direction. Sitting in this position lean forward and gently tilt the head back. Gaze at the center of the eyebrow and inhale slowly, open the mouth and extend the tongue out. When you exhale produce a sound like a roar of a lion “aach” with the mouth wide. Relax and close the mouth and breathe in. Repeat this 10-12 times. This same asana can also be done with little modification in the sitting position. Instead of sitting in vajrasana, bend your legs at the knees and place your feet between the crotch area in such a way that your weight is mainly on your toes and at the same time you can take support of your heels. Place your hands between the space between two knees with your face forward and tongue out. Make a roaring sound of that like a lion keeping your mouth open.  

Submitted by S M on June 13, 2008 at 06:48

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