Vertigo is that dizzy, spinning feeling that kicks you completely off balance. It’s not just a regular dizziness; it’s more like the world around you is moving while you’re standing still. This happens because of a disruption in the brain’s balance system, usually tied to the inner ear. The inner ear helps send signals to your brain about gravity and movement, so when it’s off, you start feeling lightheaded, hearing ringing in your ears, and struggling with focus or coordination.
Vertigo can happen when something messes with one’s inner ear, like the buildup of calcium or fluid, or even a viral infection. Sometimes, it feels like you’re spinning, while everything around you stays still. It’s uncomfortable, to say the least.
So, you may be wondering, what is the best exercise for vertigo? Luckily, those exercises come in the form of yoga, which can be a great way to help manage vertigo. What helps with vertigo the most is yoga that improves blood flow to the brain. However, it’s often recommended as a complementary treatment, especially if the dizziness is linked to inner ear issues or stress.
In this blog, we’ll dive into yoga for vertigo dizziness, and the poses that can help you regain control over your balance and ease that spinning sensation. We will also take a look at pranayama for vertigo!
Table of Contents
- Which Yoga Is Best For Vertigo: 5 Poses For Vertigo Dizziness
- Pranayama For Vertigo: Breathe to Reduce Dizziness
- What Is The Fastest Way To Cure Vertigo?
- Expert’s Advice
- The Final Say
- FAQs
- References
Which Yoga Is Best For Vertigo: 5 Poses For Vertigo Dizziness
By using yoga for vertigo problems, you can feel the positive changes in your everyday life and feel the dizziness slowly leave you alone. Here are the best yoga poses for managing vertigo and dizziness:
1. Balasana (Child's Pose)
How to do it:
- Sit on a mat on your knees.
- Bend forward and let your forehead touch the ground and stretch your arms out in front of you.
- Relax and breathe deeply.
- Hold for 20-25 seconds, and repeat again 2-3 times.
Benefits:
Child’s pose calms the nervous system, reducing stress and anxiety, which often contributes to vertigo symptoms. It also promotes relaxation and improves blood flow, supporting balance.
Also Read: 12 Yoga Poses For Migraines With Forms & Pressure Points To Relieve Pain!
2. Vipariti Karani (Legs Up The Wall)
How to do it:
- Sit down facing the wall.
- Lie on your back and slowly extend your legs up the wall.
- Keep your arms relaxed by your sides, palms up.
- Ensure your hips are close to the wall and your back is flat on the floor.
- Hold the position for 5–15 minutes, focusing on deep breathing.
Benefits:
Viparity Karani is very beneficial to people with vertigo as it calms the mind and relieves migraines and headaches, as it promotes lymphatic drainage and increases blood circulation, allowing greater relaxation and shutdown of pain receptors.
3. Halasana (Plow Pose)
How to do it:
- Lie on your back with your arms by your sides, palms facing down.
- Press your palms into the floor as you lift your legs overhead.
- Bring your feet to the ground behind you, keeping your legs straight.
- Keep your head and neck relaxed on the mat, maintaining a neutral spine.
- Hold the pose for 20-30 seconds while focusing on your breath.
Benefits:
It is one of the best yoga practices for vertigo and dizziness. This pose is extremely beneficial for strengthening the neck and for working on a balanced inner system (the inner ears and the nervous system). It also has enormous therapeutic effects such as relieving headaches, insomnia, and stress and soothing the mind and the overall nervous system.
4. Paschimottanasana (Seated Forward Bend)
How to do it:
- Sit with your legs straight in front of you and feet flexed.
- Inhale, lengthening your spine.
- Exhale, bending forward from your hips, reaching your hands toward your feet.
- Keep your back as straight as possible, and try to bring your chest toward your thighs.
- Hold for 20-30 seconds, breathing deeply, and then slowly return to the starting position.
Benefits:
This seated yoga pose for vertigo plays an important role in balancing emotions and providing relief from anger, irritability and anxiety. It supports blood flow in the head and balances the body, helping with vertigo. It will also remedy mental and physical fatigue.
5. Shavasana (Corpse Pose)
How to do it:
- Lie on your back, your legs extended and arms resting by your sides, palms up.
- Close your eyes and take slow, deep breaths.
- Focus on relaxing every part of your body, starting from your toes and moving up to your head.
- Let go of any tension and allow your body to feel heavy and grounded.
- Stay in the pose for 5-10 minutes, maintaining a calm and focused mind.
Benefits:
This yoga pose for vertigo is typically done at the end of your session. It cools the body, soothes the mind and removes all tension while helping you focus and improve concentration.
Also Read: How To Calm Anxiety Instantly? Try These 10 Pressure Points For Anxiety & Panic
Pranayama For Vertigo: Breathe to Reduce Dizziness
Pranayama, or controlled breathing, can also be a powerful tool for managing vertigo, like yoga. By regulating your breathing, pranayama helps calm the nervous system, reduce anxiety, and improve blood circulation. This can alleviate dizziness and improve your body’s balance. Here are the pranayama exercises you can do for vertigo:
1. Nadi Sodhana Pranayama (Alternative Nasal Breathing)
Nadi Sodhana Pranayama has a soothing effect on the mind and body. It harmonises the nervous system, eases the mind and improves concentration, which can help with vertigo and dizziness.
How to do it:
- Sitting comfortably with the spine straight and shoulders relaxed.
- Use your right hand. Place your index and middle fingers on your forehead, between your eyebrows (this is the third eye point).
- Using your right thumb, close your right nostril.
- Inhale slowly through your left nostril, filling your lungs completely.
- Close your left nostril with your ring finger.
- Open your right nostril and slowly exhale through the right nostril.
- Inhale deeply through your right nostril.
- Close your right nostril with your thumb.
- Open your left nostril and slowly exhale through the left nostril.
- This completes one round. Continue for 5-10 rounds, focusing on your breath and staying relaxed.
2. Brahmari Pranayama (Humming Bee Breathing)
Bhramari Pranayama, or Humming Bee Breath, is an effective technique for managing vertigo and dizziness by calming the nervous system and promoting balance. This pranayama reduces stress and anxiety, which can exacerbate vertigo symptoms, while also providing a grounding sensation that helps alleviate feelings of disorientation.
- Sit in a comfortable position, keeping your spine straight and shoulders relaxed.
- Close your eyes and gently place your thumbs on your ears, covering the ear canal.
- Take a deep breath in through your nose, filling your lungs with air.
- As you exhale, make a humming sound, like a bee, while keeping your mouth closed.
- Focus on the sound and vibrations as you continue to breathe slowly and deeply.
- Repeat for 5 to 10 rounds, maintaining a calm and steady rhythm.
What Is The Fastest Way To Cure Vertigo?
To quickly cure vertigo at home, you should do the following:
1. Epley Maneuver
The Epley maneuver includes a number of head movements used to alleviate the symptoms of benign paroxysmal positional vertigo (BPPV), a type of vertigo caused by calcium crystals in the ear. The Epley maneuver repositions the crystals and alleviates dizziness.
2. Medication
Antihistamines or anti-nausea drugs like meclizine or dimenhydrinate can be prescribed to quickly reduce vertigo symptoms.
3. Practice Yoga
Yoga for vertigo helps improve balance, reduce dizziness, and strengthen the inner ear and brain’s coordination. Poses like Balasana, Vipariti Karani, and Halasana promote relaxation and ease tension, while calming the nervous system. Regular practice can reduce vertigo frequency and improve overall stability and well-being.
4. Drink A Lot of Water
Dehydration can sometimes lead to dizziness. Drinking a lot of water is crucial to battle this. So, watch how much water you drink and add more water intake throughout the day. Ginger tea also has been shown to reduce vertigo effectively due to its anti-inflammatory properties.
5. Pranayama (Breathing Exercises)
Deep breathing exercises like Brahmari or Nadi Shodhana can help calm the nervous system, reduce anxiety levels, and relieve dizziness.
Expert’s Advice
I recommend practicing these yoga poses for vertigo, along with the right medical treatment to manage your symptoms of dizziness and improve your overall sense of balance and well-being. Try to integrate these poses into your daily routine for the best results.
Health Expert
Lavina Chauhan
The Final Say
For those who have vertigo, it is recommended that they practice the yoga asanas mentioned in this blog. But do it slowly and carefully so that you do not lose balance. If your condition is serious, then get your doctor's approval first and exercise with a professional to ensure that you practice in a safe way.
FAQs
1. Does yoga help with vertigo?
Yes, yoga can help manage vertigo by improving balance and strengthening the body’s coordination. Specific poses and breathing techniques can reduce dizziness and promote relaxation, aiding in symptom relief.
2. What is the mudra for vertigo?
The Prithvi Mudra can help reduce vertigo. Joining the tip of your ring finger with the tip of your thumb can balance the earth element in your body, promoting stability and reducing dizziness.
References
- https://alignwc.com/4-best-vertigo-maneuvers-instant-relief/
- https://www.starhealth.in/blog/natural-home-remedies-for-vertigo/
- https://www.shvasa.com/yoga-blog/yoga-for-vertigo
- https://www.artofliving.org/in-en/yoga/yoga-sequences-for/treatment-for-vertigo-naturally
- https://www.healthshots.com/fitness/staying-fit/yoga-for-vertigo-dizziness/
- https://www.shvasa.com/yoga-blog/what-are-the-benefits-of-yoga-for-vertigo
- https://m.netmeds.com/health-library/post/yoga-for-vertigo-bid-adieu-to-sudden-dizziness-with-these-comforting-asanas?srsltid=AfmBOop0G7W3SD4fNK60syrEKY23hUSwv4WAti2YHgt5AUGUAHXn_9bJ
- https://www.onlymyhealth.com/yoga-poses-for-alleviating-vertigo-dizziness-1726044483
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
