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Snoring is a common sleep disorder in which breathing is noisy during sleep. This occurs when the flow of air through the mouth and nose is obstructed causing vibration in the throat tissues. While occasional snoring is generally harmless, long-term snoring can disrupt sleep patterns and lead to a number of health problems. There are many factors that can cause snoring including obesity, physical abnormalities in the nose or throat, nasal congestion, alcohol consumption, and sleeping position. It may also be a symptom of sleep disorders like sleep apnea.
sum Can help deal with this condition by addressing the factors that can cause snoring. Yoga also promotes mindfulness and stress reduction which helps in reducing stress thereby improving sleep quality, thereby preventing you from snoring.
Here, eight yoga postures Take a look at some tips that can help you stop snoring.
bridge pose
Also known as Setu Bandhasana, this asana strengthens the neck and chest muscles while opening the throat and chest. It improves respiratory function and increases airflow, reducing the chance of airway obstruction during sleep.
Lie on your back with your knees bent and feet hip-width apart. Press through your feet and lift your hips toward the ceiling, keeping your shoulders and arms flat on the ground. Remain in this posture for a few breaths, then slowly come back to the ground.
cobra pose
Also known as Bhujangasana, this asana stretches the chest and neck while strengthening the muscles of the back and neck. It helps improve posture and respiratory function, reduces snoring by opening the airways.
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. Remain in this posture for a few breaths, then come back to the ground.
alternate nostril breathing
Also known as Nadi Shodhana, this is a pranayama that helps to 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 chance of snoring.
Sit comfortably with your spine straight. Use your right thumb to close your right nostril and breathe in through your left nostril. Then close your left nostril with your ring finger and exhale through your right nostril. Continue this for several breaths.
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Also known as Halasana, this asana stretches the spine, shoulders and neck while opening 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 at your sides. Lift your legs up and bring your feet toward the ground behind your head. Place your hands on your lower back for support and hold the position for several breaths, then slowly return to the ground.
fish pose
Also known as Matsyasana, this asana stretches the neck and chest while strengthening the muscles of the neck and upper back. It opens the airways and improves respiratory function, reducing snoring by promoting better breathing.
Lie on your back with your legs extended and arms at your sides. Apply pressure to your forearms and lift your chest toward the ceiling while arching your back. Remain in this posture for several breaths, then come 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 airways. This practice can reduce nasal congestion and promote better breathing, reducing the chance of snoring.
Sit comfortably with your spine straight. Take a deep breath in through your nose, then exhale forcefully through your mouth, sticking out your tongue and making a 'roaring' sound. Repeat this several times.
corpse pose
Also known as Shavasana, 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 cause snoring.
Lie on your back with your legs extended and arms at your sides. Close your eyes and focus on your breathing, allowing your body to completely relax. Remain in this posture for several minutes, then slowly come back to the sitting 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, improve respiratory function, and reduce snoring.
Lie face down on the ground with your big toes touching and knees apart. Sit on your heels and lean forward, placing your forehead on the ground and extending your arms forward. Remain in this posture for several breaths, then slowly come back to the sitting position.