7 Simple Yoga Poses to Help You Breathe Easier in Allergy Season 

Spring is in the air—and unfortunately, so is pollen. If you’re one of the millions of people in the Mid-South who suffer from seasonal allergies, you know how miserable the sneezing, congestion and sinus pressure can be. While over-the-counter medications can help, we’re here to suggest another natural way to find relief: yoga.

At Healthier 901, our team is all about finding simple ways to help you breathe easier—literally! Yoga isn’t just about stretching and relaxation; it can also support respiratory health by opening up your chest, improving lung capacity and promoting drainage.

"Yoga can be a powerful tool to ease congestion and improve overall lung function, especially during allergy season,” says Megan Libassi, director of Health and Wellness at the YMCA of Memphis & the Mid-South. “Inversions and backbends, in particular, encourage sinus drainage and help reduce inflammation, while mindful breathing techniques support relaxation and strengthen the diaphragm. By incorporating yoga into your routine, you may find relief from seasonal allergy symptoms while also enhancing your overall well-being."

Yoga as a natural remedy

Research shows that yoga has a stabilizing effect on the immune system, helping our bodies become more resilient to allergens. Additionally, yoga is a powerful stress-management tool, and since stress can worsen allergy symptoms, adding yoga into your routine may offer some much-needed relief.

To help combat the effects of seasonal allergies, we’ve rounded up seven simple yoga poses to open your airways, relieve sinus pressure and leave you feeling more refreshed:

Standing Forward Bend (Uttanasana)

Gentle inversions like Standing Forward Bend help open nasal passages and improve sinus drainage, making it easier to breathe.

• Stand with feet hip-width apart, and bend forward at the waist.

• Let your upper body hang forward, keeping a slight bend in your knees, if needed.

• Hold for 30 seconds to a minute and take slow, deep breaths.

Bridge Pose (Setu Bandhasana)

This gentle backbend opens the chest and expands the lungs, which helps with congestion.

• Lie on your back with knees bent and feet flat on the floor, hip-width apart.

• Press firmly into your feet and lift your hips toward the ceiling, keeping your shoulders grounded.

• Hold for 30 seconds to a minute, then slowly lower your hips to the floor.

Fish Pose (Matsyasana)

Fish Pose stretches the throat, chest and lungs, promoting better respiratory function.

• Lie on your back and place your hands under your hips, palms down.

• Lift your chest and tilt your head back so the crown of your head rests lightly on the floor.

• Hold for 15-30 seconds, breathing deeply, then release.

Cobra Pose (Bhujangasana)

A great heart-opening pose, Cobra stretches the lungs and chest, clearing congestion.

• Lie on your stomach with hands under your shoulders.

• Press into your palms and lift your chest, keeping your elbows slightly bent.

• Hold for 15-30 seconds, breathing deeply, then lower.

Cat-Cow Pose (Marjaryasana-Bitilasana)

This flowing movement helps stretch the neck and spine while improving circulation and clearing sinus pressure.

• Start on hands and knees.

• Inhale as you arch your back, lifting your head and tailbone (Cow Pose).

• Exhale as you round your spine, tucking your chin (Cat Pose).

• Repeat 5-10 times with deep breaths.

Downward-Facing Dog (Adho Mukha Svanasana)

This classic pose encourages sinus drainage and promotes circulation.

• Start on hands and knees, then lift your hips toward the ceiling.

• Keep your heels pressing toward the floor and your head relaxed.

• Hold for 30 seconds to a minute, breathing deeply.

Legs Up the Wall (Viparita Karani)

A restorative pose to promote relaxation, Legs Up the Wall also reduces inflammation.

• Sit sideways against a wall, swing your legs up and rest your back on the floor.

• Breathe deeply, resting your arms on your abdomen or at your side.

• Relax in this posture for 5-10 minutes.

Breathe easier with yoga

While yoga won’t cure your allergies, these poses may help alleviate symptoms and support overall well-being. Pair them with deep breathing techniques like the Three-Part Yogic Breath (inhale for 3, hold for 3, exhale for 3) to maximize the benefits.

 Looking for more ways to stay active and feel your best? Check out our free on-demand fitness content—including guided yoga classes—available through the Healthier 901 platform. A healthier, happier you is just a few deep breaths away!