Vertigo is more of a feeling of dizziness. It may seem as if things around you are spinning or that you are moving, when that is not the case. Yoga is often recommended as a complementary therapy for managing dizziness, especially if it is related to issues such as inner ear problems or stress. Here are some yoga asanas that can help you with dizziness.
During a vertigo attack, finding relief may be as simple as lying quietly in a dim room, which can help reduce nausea and spinning sensations. Yoga can also help improve overall well-being, reduce stress, and improve balance and body awareness, says yoga and wellness coach Shivani Bajwa.
Here are some ways yoga can be helpful in managing dizziness:
• Stress reduction
• Balance and coordination
• Neck and shoulder relief
• Improved circulation
• Mind-body connection
Yoga against dizziness
Yoga may not directly cure underlying medical conditions that cause dizziness, but it can provide some relief, says the expert. Here are some poses:
1. Alternate Nostril Breathing or Nadi Shodhan Pranayama
• Depending on your comfort, you can sit cross-legged on the floor or in a chair with your back straight.
• Close your right nostril with your thumb while breathing slowly and deeply through the left nostril.
• Close your left nostril, then release your right nostril and exhale slowly and completely.
2. Child’s Pose Balasana
• Spread a mat or towel and kneel on it to do balasana. Sit on your heels, touch your big toes together and spread your knees hip-width apart.
• Take a deep breath, exhale and place your torso between your thighs.
• As you lift the base of your skull away from the back of your neck, be sure to extend the tailbone away from the back of your pelvis.
• Place your torso on the mat and place your hands with your palms facing up.
• Push your shoulders towards the mat.
3. Bound Angle Pose or Supta baddha konasana
• To begin supta baddha konasana, sleep comfortably on the mat with your chest facing the ceiling.
• Keep your spine straight, relax your shoulders and take care not to strain the neck.
• Gently bend your knees, bringing your feet together, but making sure your feet remain on the mat.
• Slowly bring your heels closer to the pelvic area.
• Exhale and tighten your abdominal muscles, and hold this position for about 20 seconds to get maximum benefits.
• Inhale quickly and then exhale slowly, keeping your knees open to stretch your pelvic area and inner thighs. Hold this pose for 30 seconds, breathe slowly and softly, then exhale and slowly come out of the pose.
4. Seated forward bend or Paschimottanasana with chair
• Place your forehead on a chair with a towel on it to get a soft padding.
• Inhale and roll up slowly.
5. Corpse pose or Savasana
• For savasana, place your mat in front of a chair or couch and lie in the center of your mat with your knees bent.
• Lift your legs and place the backs of your calves on the chair or couch and rest the backs of the arms on the floor with the palms facing up.
• Place a soft cloth or blanket under your head and neck so you can lower your chin and look at your heart.
• Place a cloth over your eyes and rotate your upper arm so that your skin rolls away from your chest.
• Gently pull your shoulder blades toward your back so that the center of your chest rises.
Do these asanas for dizziness only after consulting a doctor.