If you are pregnant or inebriated, you might be able to live with it as this dizziness is temporary, but if you have vertigo, yoga will save you! In this article, we talk about all the yoga asanas to treat vertigo. Take a look!
What Is Vertigo?
Vertigo is a disorder associated with a disturbance in the sense of balance and equilibriumi A number of external forces acting on the body that produces no change in the state of motion or rest. in the brain, and this causes dizziness. It usually affects the area responsible for the direction of motion, which is found in the inner ear and called the vestibular system. According to a report released by the National Center for Biotechnology Information (NCBI), dizziness associated with vertigo annually affects about 15% to 20% of adults. The annual incidence is at 1.4% while the 1-year prevalence is about 5%. The report also suggests that the prevalence increases with age and is more common in women than in men. The causes could be anything – ranging from a lack or drop in blood flow to the ear, calcium or fluid accumulation, or even due to a viral attack. Well, even a simple virus that causes cold or flu can also attack the inner ear and affect the nerve connectors to the brain, causing severe vertigo. Damage to the skull also causes a loss of hearing, nausea, and dizziness. A tumor, syphilis,i A bacterial infection spread via sexual contact which causes genital and oral sores and nerve, brain, or heart damage. or multiple sclerosisi A chronic condition that directly affects the protective covering of the nerves, disrupting brain-body communication. can also affect your sense of balance.
How Does Yoga Help To Cure Vertigo?
Some yoga poses work on the nervous system and strengthen it. These poses also work on the balance centers and the inner ear, and help build concentration and focus. Yoga works on the sympathetic and parasympathetic nervous systemsi Part of the autonomic nervous system that alerts the body to danger, resulting in increased heart rate and sweating. and increases the circulation in the head and the rest of the body. However, during the vertigo attack, its better to rest for a time period when the severity of the malady is at its peak and wait for symptoms to subside and and thereafter start the practice. If the vertigo is BPPV (Benign Paroxysmal Positional Vertigo), it would be sensible to go in the postures very slowly and avoid any jerky actions, especially with the neck and head.
7 Asanas That Will Help You Overcome A Vertigo Attack
1. Balasana
Also Known As – Child’s Pose Benefits – This asana is a relaxing pose. It is meant to calm the mind and ease the pressure of the nervous system. At the onset of a vertigo attack, a restorative pose such as this will help you get a hold of your self. This asana helps strengthen the nervous system with regular practice as well as with meditation or mindfulness. Yoga poses act as holistic exercises to improve your health and wellness. How To Do It – Come onto your fours. Now, bring the feet together as you widen your knees. Rest the abdomen on the thighs and your buttocks on the feet. Place your forehead on the ground. Bring your arms around you, alongside your legs. You can hold your feet with your palms. Hold the pose for a few minutes, and release. To know more about this asana, click here: Balasana
2. Paschimottanasana
Also Known As – Seated Forward Bend, Intense Dorsal Stretch Benefits – This asana is a great stress reliever. It helps balance emotions and relieves anger, anxiety, and irritability. It increases the blood flow in the head and the balance centers, which makes it a head position that can help with vertigo. Your nervous system is strengthened with this asana. How To Do It – Assume the Dandasana. Then, stretch the arms above the head, and gently bend forward. Depending on how flexible you are, you can either touch your toes or catch your feet. Lower your head as much as you possibly can. Hold the pose for a few seconds, and then release. Make sure that you are not straining your low back or rounding your upper back. To know more about this asana, click here: Paschimottanasana
3. Viparita Karani
Also Known As – Legs Up The Wall Benefit – This asana is primarily benefits those who have vertigo. It calms the mind and relieves headaches associated with the problem as this posture contributes to a healthy venous blood flow, allowing for greater relaxation and switching off pain receptors. Closing your eyes also helps you regain How To Do It – Sit across a wall and raise your legs up using the support of the wall. Lie down gently and stretch out your arms to the sides, folding them at the elbows so as to resemble a cactus. Place your palms facing upwards. Once you are comfortable, close your eyes and take long, deep breaths. Release after a few minutes. To know more about this asana, click here: Viparita Karani
4. Supta Baddha Konasana
Also Known As – Reclining Bound Angle Pose Benefits – This asana works on the centers of balance, and almost instantly reduces dizziness. It improves the blood circulation throughout the body, including the head. It is also an extremely comforting pose that calms your nerves and your mind. How To Do It – Lie on your back. Bend your knees, and bring your feet together, thereby opening up your legs on the side. Raise your arms above your head. Relax. Release when you are satisfied.
5. Halasana
Also Known As – Plow Pose Benefits – This asana strengthens the neck. As it does that, it works on the balance system, the inner ears, and the nervous system. It releases the stress on the nervous system, reduces neck tension and calms your mind. It helps tackle the side effects of vertigo with ease. How To Do It – Lie on your back. Support your waist with your hands, and lift your feet and back off the ground, coming into the Salamba Sarvangasana. Now, gently lower your legs such that your feet come onto the ground, and your toes are in line with your head. Stretch out your arms in the direction of the legs. Hold the pose until you are comfortable. To come out, gently lift your legs up and release.
6. Salamba Sirsasana
Also Known As – Supported Head Stand Benefits – This asana works against gravity and instantly supplies the nerve endings with richer nutrients in the upper (head) extremities, aiding optimal recovery or at least providing symptomatic relief. The nutrient-rich blood is helpful to fight any toxins and aid healing. Over time, it reduces dizziness, and with regular practice, it eradicates vertigo. This asana also calms your nervous system. However, given the bouts of diziness, it is better to attempt the posture with the support of a wall. In case one is already feeling disoriented, it is better to avoid this posture until the symptoms become manageable. How To Do It – Kneel down on the floor. Place your arms on the ground in front of you and interlace your fingers. Your elbows must be shoulder width apart. Now, put your head on the floor, fitting your crown against your clasped palms. Inhale, lift your knees off the ground, and walk towards your elbows. Exhale and lift your feet off the floor. Place your legs perpendicular to the floor. Hold the pose for a few seconds, slowly progressing to longer durations. Release. To know more about this asana, click here: Salamba Sirsasana
7. Shavasana
Also Known As – Corpse Pose Benefits – This asana completely relaxes the body. It removes all strain and stress and helps you regain focus. It is another pose that helps combat dizziness almost instantly. How To Do It – Lie flat on your back, with your palms resting beside you, facing upwards. Make yourself comfortable and ensure that your body is in a straight line. Close your eyes and focus on each and every part of your body. Take deep, cleansing breaths. Slip into a meditative state, but try not to fall asleep. To know more about this asana, click here: Shavasana In addition to yoga, consider various home remedies for vertigo such as topical application of diluted calming essential oils and special vertigo exercises and diets, to address symptoms and find comprehensive relief.
Yoga Poses To Avoid
While we have seen the many yoga poses that help manage vertigo, there are a few that can worsen it. Avoid the following yoga asanas:
Handstand (Adho Mukha Vrksasana): The upside-down position can trigger vertigo and worsen dizziness. Backbends (Various Poses): Neck extensions can stimulate the inner ear structures and alter blood flow to the brain, causing dizziness. Revolved Triangle Pose (Parivrtta Trikonasana): The twisting action while facing down can exacerbate the symptoms of vertigo. Downward-Facing Dog (Adho Mukha Svanasana): The inversion can lead to discomfort and make one feel dizzy as it can alter the inner ear fluid distribution and decrease oxygen supply to the brain. Forward Folds (Various Poses): These may worsen vertigo as they reduce blood flow to the brain by compressing the blood vessels in the neck and exerting pressure on the inner ear structures.
Christy, a yoga teacher and blogger who battles with vertigo, shares how yoga may lead to a vertigo episode and how to prevent it. She suggests avoiding poses that make you feel dizzy. She writes, “For example, if you find that camel pose (ustrasana) makes you dizzy or makes the world spin (vertigo), then while the rest of the class is doing camel – you can sit in heroes pose (seated on your heels) and breathe (i).” Christy also talks about modifying the poses to avoid dizziness. She adds, “For me – camel pose is fine as long as I don’t drop my head back. I lengthen the back of my neck and keep my gaze forward. I also don’t take the full pose (hands to heels) and keep them on my lower back instead.”
Things To Remember When You Practice Yoga For Vertigo
These are a few things you must keep in mind if you are practicing yoga for vertigo: Besides yoga, you can also incorporate specific exercises for vertigo like the Brandt-Daroff exercise, Romberg stance, etc., into your routine to alleviate symptoms and enhance overall stability. Do get the approval of a medical expert before you begin. Is shanmukhi mudra good for vertigo? Yoga practitioners claim that shanmukhi mudra can calm your nervous system and mind, and may help calm symptoms of vertigo. It may also reduce irritation and anxiety. Can vertigo be cured permanently? Yes, most cases of vertigo are readily treatable with time and effective treatments, such as physical therapy, medications, and surgery (1). However, you must always consult your doctor before opting for any of these treatments. Can yoga asanas be done by people of all ages to treat vertigo? Yes, but they should do it under the guidance of an expert to treat vertigo. Health experts believe that yoga can activate the nervous system and build concentration and focus to alleviate vertigo symptoms. However, there are no relevant studies to support this claim. Can meditation help with vertigo? Yes, anecdotal evidence suggests that meditation can help minimize the symptoms of vertigo, such as dizziness.
