Recommended Asanas
While there is limited research on the specific yoga asanas (postures) that may be most helpful for treating sleep apnea, some experts recommend the following asanas as potentially beneficial. Remember to listen to your body and perform each asana as it feels comfortable for you. If you experience any discomfort or pain, back out of the pose and adjust as needed.
Simhasana (Lion Pose): This asana involves stretching the tongue and facial muscles, which may help tone the muscles of the throat and reduce snoring.
1.Begin by kneeling on the floor with your knees hip-width apart and your toes pointed back behind you.
2.Place your palms on your knees and spread your fingers wide.
3.Take a deep inhale through your nose and open your mouth wide, sticking your tongue out as far as you can towards your chin.
4.Exhale forcefully through your mouth, making a "ha" sound as you contract the muscles at the back of your throat.
5.Inhale and exhale several times, continuing to stick your tongue out and contract the muscles at the back of your throat with each exhale.
6.After several repetitions, release your tongue and close your mouth.
7.Take a few deep breaths in and out through your nose, noticing any sensations in your mouth and throat.
8.Repeat the lion's breath several times, as desired.
Tips:
Bhujangasana (Cobra Pose): This asana involves opening the chest and stretching the neck and throat muscles, which may help improve breathing during sleep.
1.Start by lying flat on your stomach with your feet together and your toes pointing back.
2.Place your palms on the floor next to your shoulders, with your elbows bent and pointing back towards your feet.
3.Inhale and press down through your palms, lifting your chest and head off the floor. Keep your elbows close to your body.
4.Straighten your arms and lift your chest even higher, bringing your shoulders away from your ears. Keep your gaze forward or slightly upwards.
5.Hold the pose for several deep breaths, maintaining length through your spine and keeping your shoulders relaxed.
6.To release the pose, exhale and slowly lower your chest and head back down to the floor.
Tips:
As with any yoga pose, it's important to listen to your body and modify the pose as needed to avoid any pain or discomfort.
Setu Bandhasana (Bridge Pose): This asana involves lifting the hips while lying on your back and stretching the spine, which may help improve overall respiratory function.
1.Start by lying on your back on a yoga mat or a comfortable surface. Ensure that your feet are hip-width apart and your knees are bent, with your feet flat on the floor.
2.Position your arms alongside your body with your palms facing down. Your fingertips should be just barely touching your heels or slightly further away, depending on your flexibility.
3.Take a deep breath in and, as you exhale, press your feet and arms firmly into the floor. Engage your glutes and core.
4.Inhale and slowly lift your hips off the ground, moving towards the ceiling. Focus on creating a straight line from your knees to your shoulders. Keep your thighs parallel to each other as you lift.
5.If you feel comfortable and stable, you can interlace your fingers underneath your hips. Press your arms and shoulders into the ground to lift your chest higher and create more space in your spine.
6.Ensure that your head, neck, and shoulders remain relaxed and in contact with the floor. Distribute your weight evenly between your feet and avoid rolling your feet in or out.
7.Hold the pose for 5-10 breaths, continuing to lift your hips towards the ceiling while maintaining a strong foundation through your feet and arms.
8.To release the pose, unclasp your hands if they were interlaced, and then, gently exhale and lower your hips back down to the floor.
9.Once your hips have reached the floor, extend your legs straight out and allow your body to relax for a moment. You can also hug your knees to your chest to release any tension in your lower back.
Ustrasana (Camel Pose): This asana involves stretching the chest and throat, which may help improve breathing and reduce snoring.
1.Begin by kneeling on your yoga mat or a comfortable surface. Place your knees hip-width apart and your shins parallel to each other, with the tops of your feet flat on the floor.
2.Stand up on your knees, keeping them hip-width apart. Place your hands on your hips, with your fingers pointing down towards the floor. Keep your chest lifted and engage your core muscles.
3.Inhale and lengthen your spine, creating space between your vertebrae. As you exhale, gently press your hips forward, initiating the backbend from your upper back and maintaining a neutral pelvis.
4.Slowly lean back, allowing your chest to open and your shoulder blades to move towards each other. Keep your head in a neutral position, looking forward without straining your neck.
5.When you feel comfortable, reach back and place your palms on your heels or the soles of your feet. If you cannot reach your heels, you can use yoga blocks placed on either side of your ankles to support your hands. Keep your hips aligned over your knees, and avoid collapsing into your lower back.
6.Press your hands firmly into your heels or the blocks, lifting your chest and lengthening your spine. Keep your neck relaxed and in a neutral position, or if it feels comfortable, gently drop your head back to open your throat.
7.Hold the pose for 5-10 breaths, focusing on maintaining a strong foundation through your knees and feet, and opening your chest and shoulders.
8.To release the pose, inhale and engage your core muscles. Press your hips forward as you slowly lift your torso and head back to an upright position. Remove your hands from your heels or blocks and place them back on your hips.
9.Sit back on your heels and take a few deep breaths, allowing your body to relax and integrate the effects of the pose.
Remember to listen to your body and only go as deep into the backbend as feels comfortable for you.
In the next part, we are going to recommend some Pranayama techniquex to treat sleep apnea.
While there is limited research on the specific yoga asanas (postures) that may be most helpful for treating sleep apnea, some experts recommend the following asanas as potentially beneficial. Remember to listen to your body and perform each asana as it feels comfortable for you. If you experience any discomfort or pain, back out of the pose and adjust as needed.
Simhasana (Lion Pose): This asana involves stretching the tongue and facial muscles, which may help tone the muscles of the throat and reduce snoring.
1.Begin by kneeling on the floor with your knees hip-width apart and your toes pointed back behind you.
2.Place your palms on your knees and spread your fingers wide.
3.Take a deep inhale through your nose and open your mouth wide, sticking your tongue out as far as you can towards your chin.
4.Exhale forcefully through your mouth, making a "ha" sound as you contract the muscles at the back of your throat.
5.Inhale and exhale several times, continuing to stick your tongue out and contract the muscles at the back of your throat with each exhale.
6.After several repetitions, release your tongue and close your mouth.
7.Take a few deep breaths in and out through your nose, noticing any sensations in your mouth and throat.
8.Repeat the lion's breath several times, as desired.
Tips:
- You may want to place a cushion or folded blanket under your knees for extra support and comfort.
- Keep your shoulders relaxed and down away from your ears throughout the pose.
- If you have any neck or jaw pain, you can modify the pose by keeping your mouth closed and simply exhaling forcefully through your nose.
Bhujangasana (Cobra Pose): This asana involves opening the chest and stretching the neck and throat muscles, which may help improve breathing during sleep.
1.Start by lying flat on your stomach with your feet together and your toes pointing back.
2.Place your palms on the floor next to your shoulders, with your elbows bent and pointing back towards your feet.
3.Inhale and press down through your palms, lifting your chest and head off the floor. Keep your elbows close to your body.
4.Straighten your arms and lift your chest even higher, bringing your shoulders away from your ears. Keep your gaze forward or slightly upwards.
5.Hold the pose for several deep breaths, maintaining length through your spine and keeping your shoulders relaxed.
6.To release the pose, exhale and slowly lower your chest and head back down to the floor.
Tips:
- Be gentle with your lower back and avoid any discomfort or pain.
- Keep your shoulders relaxed and away from your ears.
- You can place a blanket or cushion under your hips for extra support.
- If you have any neck injuries, you can keep your gaze down towards the floor instead of looking forward.
- "Maintaining length through your spine" (Step 5) means keeping your spine long and straight, without rounding or hunching your shoulders. As you lift your chest off the floor, try to lengthen your spine from the base of your neck all the way down to your tailbone. This helps create space between the vertebrae, which can help improve overall spinal health and reduce the risk of injury.
- Engage your core muscles to support your lower back and help lift your chest higher.
- Keep your shoulders relaxed and down away from your ears, without hunching or scrunching them up towards your neck.
- Imagine lengthening your spine from the crown of your head towards your tailbone, as if someone were gently pulling you in opposite directions.
As with any yoga pose, it's important to listen to your body and modify the pose as needed to avoid any pain or discomfort.
Setu Bandhasana (Bridge Pose): This asana involves lifting the hips while lying on your back and stretching the spine, which may help improve overall respiratory function.
1.Start by lying on your back on a yoga mat or a comfortable surface. Ensure that your feet are hip-width apart and your knees are bent, with your feet flat on the floor.
2.Position your arms alongside your body with your palms facing down. Your fingertips should be just barely touching your heels or slightly further away, depending on your flexibility.
3.Take a deep breath in and, as you exhale, press your feet and arms firmly into the floor. Engage your glutes and core.
4.Inhale and slowly lift your hips off the ground, moving towards the ceiling. Focus on creating a straight line from your knees to your shoulders. Keep your thighs parallel to each other as you lift.
5.If you feel comfortable and stable, you can interlace your fingers underneath your hips. Press your arms and shoulders into the ground to lift your chest higher and create more space in your spine.
6.Ensure that your head, neck, and shoulders remain relaxed and in contact with the floor. Distribute your weight evenly between your feet and avoid rolling your feet in or out.
7.Hold the pose for 5-10 breaths, continuing to lift your hips towards the ceiling while maintaining a strong foundation through your feet and arms.
8.To release the pose, unclasp your hands if they were interlaced, and then, gently exhale and lower your hips back down to the floor.
9.Once your hips have reached the floor, extend your legs straight out and allow your body to relax for a moment. You can also hug your knees to your chest to release any tension in your lower back.
Ustrasana (Camel Pose): This asana involves stretching the chest and throat, which may help improve breathing and reduce snoring.
1.Begin by kneeling on your yoga mat or a comfortable surface. Place your knees hip-width apart and your shins parallel to each other, with the tops of your feet flat on the floor.
2.Stand up on your knees, keeping them hip-width apart. Place your hands on your hips, with your fingers pointing down towards the floor. Keep your chest lifted and engage your core muscles.
3.Inhale and lengthen your spine, creating space between your vertebrae. As you exhale, gently press your hips forward, initiating the backbend from your upper back and maintaining a neutral pelvis.
4.Slowly lean back, allowing your chest to open and your shoulder blades to move towards each other. Keep your head in a neutral position, looking forward without straining your neck.
5.When you feel comfortable, reach back and place your palms on your heels or the soles of your feet. If you cannot reach your heels, you can use yoga blocks placed on either side of your ankles to support your hands. Keep your hips aligned over your knees, and avoid collapsing into your lower back.
6.Press your hands firmly into your heels or the blocks, lifting your chest and lengthening your spine. Keep your neck relaxed and in a neutral position, or if it feels comfortable, gently drop your head back to open your throat.
7.Hold the pose for 5-10 breaths, focusing on maintaining a strong foundation through your knees and feet, and opening your chest and shoulders.
8.To release the pose, inhale and engage your core muscles. Press your hips forward as you slowly lift your torso and head back to an upright position. Remove your hands from your heels or blocks and place them back on your hips.
9.Sit back on your heels and take a few deep breaths, allowing your body to relax and integrate the effects of the pose.
Remember to listen to your body and only go as deep into the backbend as feels comfortable for you.
In the next part, we are going to recommend some Pranayama techniquex to treat sleep apnea.