Yoga For Sleep Apnea: An Efficient Way to Curb the Problem

• Pramod Choudhary
• November 14, 2024
• Flexibility & Fitness, Online Yoga, Stress and Anxiety

In this fast-paced world with a poor lifestyle, disorders regarding sleep, lack of mindfulness or fatigue can easily become a habit. Sleep apnea is associated with various factors like smoking, medication like sedatives, drinking, stress, and anxiety. Snoring during sleep, blockage in the windpipe, and distorted breathing cycle during sleep are its major symptoms. Apart from medications and drugs that can have small to big side effects, yoga for sleep apnea can be a great solution. If you have sleep apnea disorder and are not sure which would help, try out some of these yoga poses for sleep apnea that many have found to be beneficial.

Trouble Of Sleep Apnea: How To Induce Relaxing Sleep

Before we move on to the steps and yoga for sleep apnea, it is necessary to understand what sleep apnea is all about.

It is a common sleep disorder where a person faces difficulty falling asleep or maintaining a tranquil state of mind due to constant snoring. This is because they repeatedly stop breathing or have air blockage during their nap. Furthermore, the throat muscles are relaxed more than needed, escalating the situation. This blocks the airway and causes snoring throughout the slumber but no proper relaxation or sleep. Finally, the outcomes are that the person is likely to feel tired throughout the day.

Remedy for sleep apnea needs one to check and modify their lifestyle; however, effective solutions may also come from yoga for sleep apnea. With the proper poses, you can easily combat the disorder.?

Here are some different symptoms that you will observe during sleep apnea, which are as follows:?

• Abrupt choking and then waking up.?
• Noisy snoring.
• Tiredness during the day.?
• Difficulty staying asleep for a long time.?
• Morning headaches.
• Irritability.?
• Lack of concentration during the day.

Yoga For Sleep Apnea: What Are The Poses That Can Help??

Yoga has proven to be effective against sleep apnea so let us have a look at the common yoga for sleep apnea poses that you can practice.

1. Child’s pose ( Balasana)

This is a child’s pose (balasana) yoga that involves sitting on your knees, mostly like how a kid cradles.

• First, you need to sit on the mat in a kneeling position. Then raise your heels for support.?

• At this point, you need to extend your arms forward and then lower your chest towards the ground.?

• Hold onto this pose for a few seconds and then repeat.?

• Start with 2 to 3 sets of this yoga pose for sleep apnea initially and then increase the frequency.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Cat-cow stretch is a combined yoga pose which involves cat and cow posture. Various muscles of the lower back, upper back and hips are moved while one aims to attain this posture.?

• You need to involve your hands and knees for this yoga.

• An alteration is created between arching and rounding your back.?

• The transition between the two poses is every 1 to 2 minutes.?

• Repeat for about 5-10 rounds.

3. Legs Up the Wall Pose (Viparita Karani)

Viparita Karani is a restorative yoga pose for sleep apnea where one needs to lie on their back. You need to extend your legs against the wall and hold the posture.?

• First, you need to lie on your back and then place your legs up against the wall.?

• Hold this pose for about 5–15 minutes, depending on your core strength.

• Repeat as many times as you want.?

This yoga pose for sleep apnea creates a lot of circulation of fluid in the body and reduces snoring. In turn, this helps to promote better sleep.

4. Corpse Pose (Savasana)

This is a corpse pose (Savasana) yoga pose that induces relaxation and is performed generally at the end of a yoga session.?

• Allow yourself to lie on your back with your arms stretched by your side. Make sure that your palms are facing up.?

• Then you need to hold your pose for 5–15 minutes.?

You can perform this yoga for sleep apnea at the end of the session. In this pose, you need to focus on deep breathing and catching up with your rhythm. This calms your nervous system and you enter a state of relaxation.?

5. Bridge Pose (Setu Bandhasana)

Bridge Pose (Setu Bandhasana) You need to bend your hips and knees in this posture, lifting the same off the ground and creating an arc.?

• Lie on your back first and then you can slowly bend your knees. At this point, lift your hips towards the ceiling.?

• Hold onto this posture for about 30 seconds to 1 minute and then let it go.?

• Continue this for 3 to 5 times in a cycle.?

This yoga for sleep apnea strengthens your back and makes your respiratory system smoother.

6. Seated Forward Bend (Paschimottanasana)

While conducting the seated forward bend, your core is engaged, creating a sense of strength with gradual practice.?

• You need to sit in such a way that your legs are extended in front of you.

• Hinge your hips to reach up to your toes.?

• Hold this posture for 30 seconds to 1 minute before you release and repeat.?

• Conduct this pose about 2-3 times.?

This pose helps to stretch your back and release buildup tension.

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7. Reclining Bound Angle Pose (Supta Baddha Konasana)

In the reclining angle pose, you need to partially sleep on the ground and perform the yoga. This creates a steady state of body and mind.?

• Initially, you need to lie on your back and then press the soles of your feet together. Allow your knees to drop outwards.?

• Hold this pose for about 30 seconds to 1 minute and then release.?

• Conduct this yoga pose for sleep apnea 2 to 3 times every yoga session.

8. Thread the Needle Pose (Parsva Balasana)

Generally, a yoga pose for beginners, the Needle pose, is easy to conduct. Even if you are not in touch with yoga, practicing this posture will be easy and helpful for curing sleep apnea.?

• You need to begin on your hands and knees and slide one arm under another, resting your shoulders on the ground.?

• Allow yourself to hold this pose for 30 seconds to 1 minute before you release and relax.?

• 2 to 3 repetitions during every session is enough.

9. Cobra Pose (Bhujangasana)

This Cobra Pose (Bhujangasana) yoga for sleep apnea involves both reclining and bending, resembling the shape of a snake.?

• In this yoga pose for sleep apnea, you need to lie down on your belly. Now place your hands on your shoulders and try to lift your chest above the ground using your core strength.?

• Hold the posture for 30 seconds to 1 minute and then release.

• Repeat this step 2 to 3 times every round.?

This posture helps you stretch your back and strengthen your core.

10. Happy Baby Pose (Ananda Balasana)

Knees and feet are bent forward as one lies on their back to conduct the Happy Baby Pose. Similar to its name, this yoga pose creates an impression of happiness, relaxation and ease.?

• It is easy to conduct the baby pose. All you need to do is lie on your back and grab onto the outer edges of your feet. At this point, draw your knees towards your armpits.?

• Hold this posture for about 1 minute and repeat for 3 to 4 times.?

• Your inner thighs and spines are stretched during this yoga for sleep apnea.

11. Standing Forward Bend (Uttanasana)

This yoga pose for sleep apnea requires you to stretch your entire body forward with the aid of your spine strength.?

• In this yoga pose for sleep apnea, you need to stand with your feet hip-width apart, and then you need to hinge.?

• Hinging must be done at the hips and towards the ground.?

• Hold this posture for 30 seconds to 1 minute.?

• Repeat two to three times during every session.?

Often, forward bending is associated with releasing the tension and creating a calming effect on the mind.

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12. Supported Shoulderstand (Salamba Sarvangasana)

In this yoga pose, you need to invert your body completely, combining your inner core strength.?

• Use some form of props to support your shoulder first. Now lift your legs towards the ceiling.?

• Allow your body to hold this posture initially for one minute, and then you can extend it up to 5 minutes.?

• Repeat this process 2-3 times.?

This inversion is effective in reducing snoring and also improves overall blood circulation

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13. Alternate Nostril Breathing (Nadi Shodhana)

In this yoga for sleep apnea breathing technique, deep inhalation and exhalation are the main factors to consider for effective results.?

• Sit comfortably in a proper pose first.?

• Now use one of your thumbs to block one of your nostrils. While you inhale through one, exhale and release through the other.?

• This way you can switch your nostrils and repeat the process.?

• Practice this step for 3-5 minutes.?

• This is an easy practice that you can incorporate into your daily routine of yoga every day.?

Balance, relaxation and a smooth respiratory tract are induced by Nostril Breathing.

Other Effective Measures to Reduce Sleep Apnea?

Apart from yoga for sleep apnea, there are a couple of lifestyle changes that you also need to introduce to your everyday routine. Yoga alone cannot help you out with the process of curing sleep apnea so you need to take these measures that we are about to share with you.

1. Weight control and management?

One of the most effective ways to reduce sleep apnea is to work on your overall weight. Curb some weights and you will see the results. Shed the excess pounds as the experts will suggest to reduce your symptoms of sleep apnea considerably. All you need to do is reduce your weight by 10%, and the symptoms of sleep apnea are likely to be mitigated.

2. Position Therapy?

While sleeping, there are certain ways and positions of sleeping that can help you reduce the symptoms of sleep apnea, like snoring. Sleep facing your side so you can prevent your airway from collapsing somewhat.

Your throat will remain open, which can reduce your risk of interruption that can occur during breathing. One can even make use of pillows to deal with this. Side sleeping body pillows are designed for this purpose. It maintains a stable position on the side while sleeping at night.

3. Quitting smoking?

Sometimes, the best thing to do if you smoke is to quit smoking for the benefit of overall health and improvement in conditions of sleep apnea. This reduces airway inflammation or any form of fluid retention.? When you quit smoking, lung function is increased, giving a boost to the intake of oxygen. Hence, you will have more restorative sleep.

Bottom-line?

Sleep apnea is a disorder which will not go away in a day, and rather, you need to take the initiative to deal with it daily. As you bring about lifestyle changes, you will be able to combat chronic symptoms like snoring and blockage of the passageway. Sleep apnea can affect the quality of life, so you should deal with it quickly so you are not deprived of required sleep.

Practicing yoga for sleep apnea every day can help you to minimize the symptoms gradually. Apart from yoga, you need to quit smoking, use side pillows, or even avoid alcohol and sedative consumption if you are trying to treat sleep apnea. BiPAP and CPAP therapies are quite effective additionally in treating sleep apnea, along with practicing different yoga poses.