Can a 42-year-old woman cure snoring with yoga?

Ans: Yes, snoring can sometimes be reduced through yoga, as it helps improve breathing and strengthen muscles around the throat and nasal passages. Here are some yoga practices that can help alleviate snoring:

1. Bhramari Pranayama (Bee Breathing)
How to do: Sit comfortably, close your eyes, and place your index fingers on your ears. Inhale deeply, and while exhaling, produce a humming sound like a bee.
Benefits: Calms the mind, reduces stress, and improves airflow in the nasal passages.
2. Simhasana (Lion Pose)
How to do: Kneel on the floor, place your hands on your knees, open your mouth wide, stick your tongue out, and roar like a lion while exhaling.
Benefits: Tones throat muscles, reduces snoring caused by throat relaxation.
3. Ujjayi Pranayama (Ocean Breath)
How to do: Inhale deeply through both nostrils, slightly constricting the throat to create a soft "ocean-like" sound as you breathe.
Benefits: Strengthens throat muscles and improves breathing control.
4. Anulom Vilom (Alternate Nostril Breathing)
How to do: Sit in a comfortable position. Close one nostril with your thumb, inhale through the open nostril, then switch and exhale through the opposite nostril.
Benefits: Clears nasal passages and promotes balanced airflow.
5. Bhujangasana (Cobra Pose)
How to do: Lie on your stomach, place your hands under your shoulders, and lift your chest while keeping your elbows slightly bent.
Benefits: Strengthens respiratory muscles and opens the chest, improving airflow.
6. Kapalbhati Pranayama
How to do: Sit in a comfortable position with a straight spine. Inhale deeply, then exhale forcefully, focusing on contracting your abdominal muscles with each exhalation. The inhalation happens passively.
Benefits: Clears nasal passages, detoxifies the respiratory system, and improves lung function.
Important Note:
These practices should ideally be learned and performed under the guidance of a qualified yoga instructor or guru, especially Kapalbhati, which involves forceful breathing. Proper guidance ensures you practice safely and effectively.

Incorporating these yoga practices into your daily routine, along with lifestyle changes like maintaining a healthy weight and sleeping on your side, can help reduce snoring over time.

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/