It’s annoying one when it comes straight to body health. We get irritated, impatience or filled with mild anger. Obviously, that time of year when many of us afflicted by some allergies such as itchy or watery eyes, runny nose, and bouts of sneezing and coughing also weak breathe, aches, etc.

Yoga the Contributor

Although we have always praised about yoga and how yoga is a huge contributor to lead good health. Firstly, you may not find relief instantly. There are certainly many people, who use the practice of yoga to get relief and ease towards the seasonal allergy symptoms, and build a healthier immune system, and lessen the inflammation in the body.

With the very basic, one must be thinking about where these annoying symptoms are coming from? Allergies are triggered by allergens, and few of the most common seasonal allergens include pollen, dust, mold, food and insect venom- annoying such as cigarette smoke, air pollution and some strong odors (perfumes) also impinge the respiratory system. To get prevent by these irritating allergy symptoms- simply to avoid what triggers them, however another way to ward off these allergies is yoga, a bit longer process but can help with both the in preventing and management.

Yoga has been shown towards a great stabilizing effect on the immune system, and with a routine practicing, these yoga poses the overall health (and local resistance of respiratory passages) is improved, and making it easier for the human body to fend off allergies.

Including, an effective delivery for stress management, relaxes and control our mind and emotions as well- yoga facilitates the control of all your allergic reaction.

Yoga Exercises to Ward off Allergies and Leads to Relief

Let’s start a day with 15 minutes of yoga every day or a few times a week will also work much more beneficial than a long routine every other week.

1) Breath First

Women doing Breathing

It is always suggested to begin it with yoga practice with pranayama, or breathing exercise, which not only helps to clear your nasal passages but also help in calm the nervous system and allows you to be present in your body and in the space.

Steps to follow:

  1. The very first step is to start your practice by sitting in a comfortable position and focusing on your breath.
  2. Remember to keep your spine straight, shoulders relaxed, and collar broad as you start to center yourself with your breath.
  3. The presence of thoughts that enter the mind, simply allows yourself first to be present within your body with your every breath. Also, try yourself to lengthen each inhale and exhale and slow down your breathing.
  4. And from this very initial step, once you are focused and relaxed, take a few minutes to practice one of the following pranayama exercises.

2) Alternate Nostril Breathing (Nadi Sodhana)

Allergies can affect the immune and respiratory system, which cause a stuffy nose and clogged respiratory system. This breathing exercise will help open up your nasal passages, strengthen your sinuses, and also clears the respiratory system for easier and clear breath.

Steps to follow:

  1. To begin with sit comfortably, and folding your right pointer finger and middle finger into your hand and placing your thumb on your right nostril and your ring finger on your left nostril.
  2. Keep your eyes closed during this asana and breath slow, deep and even, plug your right nostril with your thumb and breathe in deeply through your left nostril.
  3. While exhaling through your right nostril, now plug your left nostril with your ring finger.
  4. You may repeat on the other side as well by following the same procedure.
  5. You can repeat this breathing exercise for a few minutes, relaxing as you breathe, and lengthening each inhales and exhales.

3) Skull Shining Breath (Kapalbhati)

Skull Shining Breath Method

This breathing practicing will clear out your sinus and nasal passages.

Steps to follow:

  1. To begin with, this exercise, positioning cross-legged position or sitting your hips to your heels with your knees together.
  2. You may place your hands on your knees and make sure you have a lengthened spine, now close your lips and part your teeth a bit to keep your jaw relaxed.
  3. Take a passive to inhale and a pushed or forcefully exhale out through your nose.
  4. Wisely when you will exhale through your nose, feel your belly button quickly snap in toward your spine and belly draw inwards.
  5. Repeat this breath cycle of about 30 seconds, and slowly begin to build up to a few more minutes.

If you are looking to find relief for your seasonal allergy symptoms, these are the top yoga poses that you should practice for allergy relief. Backbends are also wonderful poses to practice for seasonal allergies. They open your throat and chest, allowing for more space in the front of your body.

4) Bridge Pose (Setu Bandhasana)

This asana help opens up the chest and lungs also lessen thyroid problem. It also improves digestion and useful for asthma patients.

Steps to follow:

  1. To begin with this asana, you may lay down on the mat with the support of back on the floor.
  2. Draw your feet inwards towards hips.
  3. Make sure to keep the feet and knees in the line with the hips.
  4. Now, with keeping arms by your side of the body, press the palms into the floor.
  5. On, another lift your hips up towards the sky, and try to put your palms on the lower back for support, which might be difficult.
  6. Keep your chin tuck into the chest, and deep breath around three times.
  7. Now, slowly lower your hips to come out of the posture.

5) Supported Bridge Pose (Setu Bandhasana)

Effective yoga posture for thyroid

 Steps to follow:

  1. Lie down flat on your back and with bent knees.
  2. Also, keep in mind to walk your feet towards your bottom till you touch your heels with your fingertips.
  3. Place a block horizontally on the floor between your feet which will help you keep everything in place.
  4. State your navel inside towards your spine and press the body lower back into the ground.
  5. You may tuck your tailbone in and lift the bottom from the ground level.
  6. You can also add a chest stretch within this asana, meanwhile, you can do simply with above-mentioned steps and hold up and increase this pose with experience.

6) Shoulder Stand (Sarvangasana)

Shoulderstand is an inversion that improves overall drainage in the body and can help to open your nasal passages.

Steps to follow:

  1. Lay down on the floor with the back support, legs stretched and hands by the side.
  2. Lift your legs until it makes a 90 degree with the torso.
  3. Now, pull the legs up by lifting your waist with the support of your palms and getting support by stating the elbows on the ground.
  4. Hold this posture for a minute and then lower your body in slow motion.
  5. Now, put the legs flat on the ground slowly and get into a sleeping position.

7) Plow Pose

Also heals Back Pain

This posture also helps to clear your sinuses and respiratory tract, while promoting balance and relaxation in the body.

 Steps to follow:

  1. Let’s begin with shoulder stand posture.
  2. Bring your both legs right over and behind the head.
  3. Now, rest your toes on the floor behind the head.
  4. Keep your lower back supported with hands throughout.
  5. While, doing the same take deep breath three times, and again bring up on both legs back above the head.
  6. And, then slowly down your legs back towards the floor, keeping the core engaged.

8) Fish Pose

It is always nice to follow up with a fish pose to open up the chest and bring space and oxygen into the body. The fish pose opens up the front of the body including the lungs, throat, and chest, and regulates the lymphatic system.

  1. Lay down flat on your support of back, and actively your legs should be together and hands should be comfortably beside your body.
  2. Now, state your palms under your butt such that the palms are facing towards the ground, and bring elbows closer to each other and placing close to your waist.
  3. Cross the legs so that your feet should cross each other at your central, and your thighs and knees should be placed flat on the floor.
  4. Breathe in and lift the chest, so that your head is also lifted, and crown touches the floor.
  5. And on next, balance keeps the weight of your body on your elbows, not on your head. Pressurize your shoulder blades during the lifted chest. Hold this posture until comfortable you feel like so.
  6. Later, exhale and release the posture, lifting the head first and then dropping your chest towards the ground.


Allergies can be stressful to deal with. As you practice yoga, you will notice tension, stress leaving your body, and you may start feeling less stressed and calmer. Ending your yoga session with a relaxing eye and sinus massage and savasana is the perfect way to finish off your yoga practice.

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Jaya Chopra

Jaya Chopra

She is a Nutritionist with more than 5 years of professional content writing experience in the field of nutrition. She loves to share the knowledge and ideas through the effective way of blogs and article. She is a post-graduate student, a qualified Yoga & Diabetes Educator and pursuing diploma in food safety & quality management as well.