Snoring, Treatment, Solutions, Cures, Remedies

Some great tips on how to Manage Snoring through Yoga right at home - Part 1


Snoring is one of the commonest problems in most of us which is considered to be more of a social problem than health problem. Snoring is caused by many factors namely nasal blockage, large adenoid and tonsil, enlarged soft palate and uvula, large tongue base etc. Some of the other factors that could cause snoring are conditions like tonsillitis, stress, obesity, bad eating habits, intake of certain medicine and also consumption of alcohol and smoking.

Snoring can be rather fatal in some cases where it might even lead to death due to Obstructive Sleep Apnoea or Apnea, in which muscles on hind side of the throat and tongue relax, and the airway gets obstructed. Due to this obstruction, there is decreased intake of oxygen and carbon dioxide in the blood rises. This situation is compared to someone pressing a pillow over someone’s face. Apnea can lead to conditions like chronic fatigue syndrome, obesity, hypertension, myocardial infarction, poor concentration, memory loss, stroke, depression etc.

Conventional treatments in medicine can only provide relief but can’t give you complete cure. Some natural methods to get rid of snoring are by using a special pillow on your back, try to avoid sleeping on your back, have a healthy diet regime, and practise some beneficial yoga exercises for snoring. Yoga has proved to be one of the best remedies for snoring. Yogic exercises help to address the root cause of the problem. Yogic practises like bee breathing, Omkara chanting, lion posture, roaring lion posture and some basic meditation techniques could be beneficial to manage snoring.

1. Omkara Chanting

Yoga for Snoring There have been evidences established by valid research studies that just by chanting Omkara daily could decrease snoring by improving the muscle control of the soft palate and upper throat. Study conducted at Sweden’s Karolinska Institute has shown that Humming sound or chanting “OM” could help open the sinuses, so that air could travel more freely thus relieving you from snoring. The best recommended method to do this practise is to sit in a comfortable posture, with your back erect in a well ventilated room and chanting Omkara 18 times. Early morning or bed time is the best recommended time to do this practise.

2. Lion Pose

Snoring YogaPractise of Lion pose or Simhasana could help to clear your nasal passages as well as relax your body and mind. The posture is practised by kneeling, then sitting on the back of your feet as you press your palms on your knees and keep your fingers wide open. Now in this posture try to inhale slowly through your nostrils, open your mouth and stick out your tongue and exhale with force as you make a sound “HAAA”. While you practise this posture, try to gaze on the tip of the nose. Repeat this posture for few times. This posture can benefit you by stimulating the muscles at the front of the throat which inturn will help in getting rid of snoring. You can get step by step guide here.

3. Simha Garjana or Roaring Lion Pose

This pose is practised by sitting in Vajrasana (diamond pose) or by sitting on the legs folded behind. Now spread your thighs so that they are almost parallel to your shoulders. Now slowly lean forward and place your palms over the ground (yoga mat) in between both your thighs with your fingers wide open and wrists pointing outwards. Tilt your back as you lean forward. Concentrate on the point that is exactly the centre point of your eyebrows. Inhale deeply, open your mouth, stick your tongue out, and exhale with force making a growling sound like a roaring lion. Try to repeat this pose for a couple of times. This pose is said to be more beneficial in clearing the obstructive breathing passages and is considered to be one of the best remedial pose to get rid of snoring.

4. Meru Vakrasana

Snoring YogaSit in a comfortable posture so that the trunk of the body is upright and relaxed. Now place your hands behind the body (10 centimetres) with the fingers pointing outwards. Inhale and bring your left arm to the right side and place your palm beside the right side of your right buttocks on the floor. Exhale and place the foot outside of the right thigh on the floor. Take care that your body is upright and left buttock is in contact with the floor. Turn the upper body and head towards the right side so that you are looking back over the right shoulder. Hold the breath and remain in this position as long as possible or till you are comfortable to maintain this posture. Inhale and come to the starting posture to practise it from the other side. This could be practised few times.

Some great tips on how to Manage Snoring through Yoga right at home - Part 2

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