Snoring is a sign that you are not inhaling enough oxygen as a result of air blockages in the breathing passage , which can lead to several damaging side-effects like sleep apnea, sleep deprivation, irritability and heart and breathing problems later in life.
This could be a result of factors like stress, circulatory problems, obesity, sinus and nasal problems. Genetics may also play a role.
Yoga & Snoring
Practicing yoga correctly and with sufficient dedication can help you relax while also strengthening your tongue. Yoga can firm-up the muscles at the back of the throat as well.
Certain yoga breathing techniques and asanas can help you with immense relief from nasal congestion, strengthening the muscles of your face, making you more flexible and even helping you lose weight. So, to help you get a good night sleep.
5 Yoga Techniques You Can Practice.
- Sit comfortably with your legs crossed.
- Close your eyes and breathe deeply through your nose. Inhale through your nostrils producing a raspy sound.
- Contract the muscles in your neck and hold your breath as long as you can. Hold one nostril and exhale through the other.
- Hold the second nostril and exhale through the first.
- Repeat this exercise three to five times a day.
Simha Garjasana (Roaring Lion Pose)
- Adopt a comfortable position that allows you to keep your back straight. Again, sitting with crossed legs or using the lotus position is ideal.
- When you are comfortable, stretch your arms forward. Your palms should be turned towards the floor and your fingers stretched.
- Next, lean slightly forward and tilt your head backward and look up towards the middle of your eyebrows. Inhale through your nostrils as you do this.
- Open your mouth for the exhale and gently thrust your tongue out as far as you can, but try not to strain. Release your breath through your mouth and make a roaring sound through your throat. If you are doing the Roaring Lion correctly, you should feel your stomach go deeper when you exhale.
- Repeat the process three to five times. Then take a short rest and repeat five more times.
Bhujangasana (Cobra Pose)
- Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body. Press the tops of the feet and thighs and the pubis firmly into the floor.
- On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs.
- Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don’t harden the buttocks. Firm the shoulder blades against the back, puffing the side ribs forward.
- Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the back bend evenly throughout the entire spine.
- Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.
Dhanurasana (Bow Pose)
- Lie down on your stomach with your feet slightly apart, almost parallel to your hips, and place your arms on the side of your body. Slowly, fold your knees up and hold your ankles with your hands.
- Breathe in and lift your chest off the ground and pull your legs up and stretch it out. You should feel the stretch on your arms and thighs.
- Hold the pose for 12-15 seconds, paying attention to your breath as you take long, deep ones.
- Slowly bring your chest and legs back to the ground, release your hold on the ankles, and relax with your hands on the side. Repeat for a few sets.
Bramari or Humming Bee Pose
- Sit up straight, and place your index fingers on your ears.
- Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers, while making a loud humming sound like a bee. Breathe in again and continue the same pattern for 6-7 times.
Yoga exercises help increase blood circulation and lung capacity as well as ensure that your air passages remain completely open. They also help to strengthen the muscles in your throat and face to heal snoring. All of these effects go a long way towards decreasing or even completely eliminating snoring problems.