Yoga Posture Exercises for Vertigo

Yoga Posture Exercises for Vertigo
by Sonia Sharma | September 22, 2012

Vertigo: An Overview

The most common sensation reported by vertigo sufferers is the feeling of everything spinning around them. This sensation of false movement is often accompanied by severe headaches, hearing problems, nausea, vision impairment, vomiting, inability to concentrate, inability to maintain balance, and difficulty in walking. Vertigo in itself is not a health problem.  It is a symptom of a larger health complication that must be addressed by seeking appropriate medical attention. Vertigo is usually a result of the balance maintaining centers of the body being damaged by inflammation. The cochlea and labyrinth, present in the inner ear, are responsible for maintaining body balance. An ear infection, fungal infection or blockage leading to inner ear inflammation will result in suffering from vertigo. Other causes for vertigo include head injuries, migraine and dehydration. While medication is one alternative for treating vertigo, yoga postures provide a natural, side-effect free avenue for curing vertigo! Do not rush through the following exercises for vertigo relief. Perform them slowly and gradually, preferably under the supervision of a qualified yoga teacher who can help you attempt the exercises for vertigo in the correct fashion.

Yoga Exercises for Vertigo Relief # 1-  Malasana (The Garland Pose)

The first asana in this list of yoga postures that double as exercises for vertigo is the Malasana pose. These easy-to-follow instructions will guide you through the sequence:

  1. Position yourself in a squat position on the yoga mat.
  2. Turn your knees slightly outwards.
  3. Position your arms between your knees and bend your elbows, bringing your hands together in a prayer position (with the palms held against each other).
  4. Keep your back straight and concentrate on maintaining your body balance.
  5. Keep the shoulders relaxed and steady.
  6. Maintain this yoga posture for 30 seconds to 1 minute or longer if you choose to. Practice deep breathing (pranayama).
  7. Exit the pose by straightening your legs.

Yoga Exercises for Vertigo Relief # 2-  Salamba Sirsasana (Supported Headstand Pose)

The second asana in this list of yoga postures that double as exercises for vertigo is the Salamba Sirsasana pose. These easy-to-follow instructions will guide you through the sequence:

  1. Twine your fingers together and place your clasped hands under your head.
  2. Place your forearms on the yoga mat.
  3. Breathe in and gradually lift your feet off the ground, shifting them closer to your head. Your heels should be facing the ceiling.
  4. Exhale and extend your legs up towards the ceiling. Try to keep your legs as straight as possible as you point your toes upwards. Do not arch your back.
  5. Depending upon your physical stamina, maintain the supported headstand pose for at least 10 seconds.
  6. Exit the pose by curling your legs towards the floor and resuming the Child’s pose.

Yoga Exercises for Vertigo Relief # 3-  Halasana (The Plow Pose)

The third asana in this list of yoga postures that double as exercises for vertigo is the Halasana pose. These easy-to-follow instructions will guide you through the sequence:

  1. Place a folded yoga blanket on the mat.
  2. Position yourself on the mat in such a way that you are lying down on your back with your shoulders supported by the blanket. Your head and neck, however, should not be placed on the blanket.
  3. Channelize your energy towards the core abdominal muscles and raise your legs over your head until the toes touch the mat or floor behind you.
  4. Extend and straighten your legs as much as possible.
  5. Straighten your arms out behind your back and interlace your fingers together. You can also use your hands to support your back.
  6. Maintain this pose for 30 seconds to 1 minute at least.
  7. Exit the pose by supporting your back with your hands and bringing your legs back onto the mat.
  8. This pose may also be performed without using the yoga blanket in step 1.

Yoga Exercises for Vertigo Relief # 4- Paschimottanasana (Seated Forward Bend)

The fourth asana in this list of yoga postures that double as exercises for vertigo is the Paschimottanasana pose. These easy-to-follow instructions will guide you through the sequence:

  1. Position yourself on the yoga mat by sitting down with your legs stretched straight out in front of you.
  2. Elongate your back, holding it straight as you stretch your arms upwards towards the ceiling.
  3. Slowly start to bend your body forward, towards your feet.
  4. Keep your feet in place, side by side, just as they had been placed in step 1.
  5. As soon as you sense that lowering your body further will require you to bend your lower back completely, shift your arms down towards your lower legs, ankles or toes (whichever one you can reach easily) and hold onto them. Use this added support to deepen the forward bend.
  6. Maintain this pose for 30 seconds to 1 minute at least.
  7. Focus on your deep breathing (pranayama), allowing your mind and body to relax and unwind.
  8. Exit the pose by extending your arms out in front of you. Slowly pull yourself up and out of the forward bend until you are back in the step 1 position.

About the Author - Sonia Sharma

I am presently functioning as a Yoga instructor for Fitness republic where I can continue feeding my yoga passion everyday in a different format through my writing and make people able to develop their personality at all levels u2013 physical, emotional, intellectual and spiritual. And yes I am always open to feedback and suggestions.

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