Vertigo Exercises Yoga: 15 Best Asanas and Practices

Vertigo Exercises Yoga

Step into a world of balance and peace at Aatm Yoga Shala. Are you tired of feeling dizzy and off-center? Discover how yoga can be your secret weapon against vertigo. Join us to improve your stability and reduce those vertigo episodes. Book your course now and take the first step towards a healthier, more balanced you! 🧘‍♂️

Understanding Vertigo and Yoga

Vertigo is a specific type of dizziness that creates a false sense of spinning or movement. It can be debilitating, causing nausea, vomiting, and difficulty standing or walking.

While numerous medical interventions aim to alleviate these symptoms, yoga provides a natural, non-invasive approach that can empower individuals to manage vertigo on their own terms.

By focusing on mindful movements and enhancing proprioception — one’s sense of spatial orientation — yoga can play a pivotal role in steadying both the mind and body of those living with vertigo.

Dr Karen Patel, a renowned neurologist, agrees: “The practice of yoga, particularly its focus on balance, can be beneficial in managing vertigo symptoms. By improving concentration and equilibrium, it can help reduce the severity and frequency of episodes.”

Expert Insights on Yoga and Vertigo

To further understand the relationship between yoga and vertigo relief, we turn to the insights of certified yoga instructors and medical professionals.

Yoga instructor Emily Wilson attests to the holistic benefits of yoga for vertigo sufferers, noting that the gentle movements and specific poses can play a significant role in enhancing stability and reducing the anxiety triggered by vertigo episodes.

Meanwhile, Dr Sanjay Sharma, an otolaryngologist and vertigo specialist, advocates for the breath as a powerful tool for managing vertigo. “Breathing techniques in yoga, when practiced consistently, can aid in stress reduction and improving oxygen flow to the brain, which is essential for vertigo management.”

Personal Stories and Testimonials

Real-life stories from individuals who have incorporated yoga into their vertigo management plans are powerful testaments to its effectiveness.

A 46-year-old individual shares their experience with vertigo and how yoga, particularly breathing exercises and the practice of specific poses, has significantly reduced the intensity and frequency of their vertigo episodes.

A yoga enthusiast suffering from Meniere’s disease, a condition causing severe vertigo, narrates how the incorporation of yoga into their daily routine has not only improved their condition but has also brought a sense of peace and balance to their life.

A health-conscious individual recounts their journey of discovering yoga as a means to manage their vertigo symptoms without medication, highlighting the sense of empowerment and control they’ve gained over their condition.

15 Best Yoga Asanas for Vertigo Relief

Here, we present 15 yoga poses, or asanas, tailored to provide relief to vertigo sufferers. These asanas are carefully selected for their ability to improve balance, enhance focus, and reduce stress — all fundamental elements in managing vertigo.

1. Tadasana (Mountain Pose)

Tadasana, the Mountain Pose, serves as a foundational posture that aligns the body and focuses the mind, improving posture and balance.

Stand with feet hip-width apart and press all four corners of the feet into the mat. Engage the quadriceps and lift the kneecaps. Draw the belly in as you press the tailbone towards the ground.

2. Vrkasana (Tree Pose)

Tree Pose challenges balance while strengthening the legs and spine, and focusing on a single point aids in concentration.

Start in Tadasana. Shift your weight onto your right foot and lift your left foot up to your inner right thigh, toes pointing downwards. Join your palms in front of the chest.

3. Virabhadrasana (Warrior Pose)

The Warrior Pose series encourages strength and stability, essential for battling the uncertainty that vertigo brings.

from Tadasana, take a big step back with your right foot and turn it flat. Bend your left knee to 90 degrees and square your hips forwards. Raise your arms straight above your head or open them to the sides.

4. Utthita Trikonasana (Extended Triangle Pose)

This pose stretches the hamstrings and opens the chest, aiding in better posture and increasing bodily awareness.

from Tadasana, step your feet wide apart. Turn your right foot to face forward and left foot inward slightly. Extend your torso to the right directly over the right leg, bending from the hip joint rather than the waist. Rest your right hand either on your shin, ankle, or on the floor. Reach your left arm toward the ceiling.

5. Adho Mukha Svanasana (Downward-Facing Dog Pose)

Downward Dog strengthens the arms and legs while allowing an inversion that can be beneficial for vertigo-related balance issues.

Begin on your hands and knees. Your wrists should be underneath your shoulders and your knees should be underneath your hips. Then, tuck your toes, lift your hips, and push back to bring your body into the shape of an “A.”

6. Bakasana (Crow Pose)

This arm balance pose can build upper body strength and enhance focus and concentration, assisting in overall stability.

from a forward fold, plant your palms firmly on the ground, shoulder-width apart. Bend your knees and come high onto the balls of your feet. Lean forward, shifting more of your weight toward your hands. Press through the hands and fingers to lift the feet off the ground, bringing your shins to rest on the upper arm or towards the armpit of the elbows.

7. Salamba Sarvangasana (Shoulder Stand)

While requiring caution, the Shoulder Stand can increase blood flow to the brain and ears, promoting a sense of calmness and balance.

Begin lying on your back with your palms face down alongside the body. Inhale, bend the knees, and on the exhalation, bring the legs up and lift the hips and back off the floor, supporting the back with the hands.

8. Balasana (Child’s Pose)

Relaxing in Child’s Pose brings a soothing stretch to the back, alleviating tension that may exacerbate vertigo.

Kneeling on the floor, sit back on your heels. Exhale as you lay your torso down between your thighs. Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor.

9. Marjaryasana-Bitilasana (Cat-Cow Pose)

By gently mobilizing the spine, the Cat-Cow Pose can improve balance and alertness while reducing stress and anxiety.

Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Begin with Cow Pose — inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.

10. Shavasana (Corpse Pose)

Corpse Pose is a vital restorative posture that allows the body to integrate the effects of the yoga practice, promoting relaxation and balance.

Lie flat on your back, legs straight, and arms at your sides. Close your eyes. Relax your whole body, including your face. Breathe deeply, feeling the breath flow in and out.

11. Nadi Shodhana Pranayama (Alternate Nostril Breathing)

This breathing exercise balances the left and right hemispheres of the brain, promoting mental clarity and equilibrium.

Sit in a comfortable position. Place your left hand on your left knee. Bring your right hand toward your face. Bring the index finger and middle finger of the right hand to rest between your eyebrows, the ring finger and pinky to rest on the left nostril, and the thumb on the right nostril.

12. Viparita Karani (Legs Up the Wall Pose)

This passive inversion not only relaxes the legs but also allows for the movement of lymphatic fluids, which can reduce pressure in the ear canals and help maintain ear health.

Sit sideways against a wall with your knees bent and feet upon the wall. Lower your back torso and head towards the floor as you swing your legs up the wall.

13. Setu Bandhasana (Bridge Pose)

Bridge Pose stretches the chest, neck, and the spine, calming the brain and reducing anxiety. It can also improve circulation, which is essential for those dealing with vertigo.

Lie on your back with your knees bent and feet hip-distance apart. Bring your heels close to your sit bones. Exhale and press your inner feet and arms actively into the floor while pushing your tailbone upward towards your pubis, firm the buttocks, and lift them off the floor until the thighs are parallel to the floor.

14. Dhanurasana (Bow Pose)

Bow Pose opens the chest, neck, and shoulders, and stretches the abdomen and thighs, stimulating the reproductive organs and alleviating menstrual discomfort.

Lie on your belly. Bend your back upwards from the waist. Hold the ankles with your hands. The hands should grip the ankles from the outside the feet. Hold your breath and lift your heels up. Pull your hands to pull your legs up. Your chest and upper body will also be lifted. Pull your legs up as high as you can.

15. Matsyasana (Fish Pose)

Fish Pose can stretch the deep hip flexors (psoas), the muscles (intercostals) between the ribs, and the muscles of the neck and throat (deep cervical flexors), which can be beneficial for vertigo relief.

Begin lying on your back with your legs together. Place your hands, palms down, underneath your sit bones. On an inhale, press down on your elbows and forearms and lift your upper torso and head away from the floor.

Food to Take and Avoid During Vertigo Yoga Practice

Foods to IncludeFoods to Avoid
Hydrating fruits and vegetables, such as cucumbers, celery, watermelon, and berries, for maintaining hydration, crucial for balance and inner ear health.High sodium foods: Excess salt can disrupt fluid balance in the inner ear, worsening vertigo symptoms.
Omega-3 rich foods like salmon, chia seeds, and walnuts, supporting brain health and potentially improving the function of the vestibular system.Caffeine and alcohol: Consumption should be cautious as they can impair the vestibular system’s function, affecting balance.
Adding ginger to the diet for its anti-inflammatory properties, which can help alleviate nausea associated with vertigo.Sugary snacks and drinks: These can lead to sudden energy spikes and crashes, potentially triggering dizziness in sensitive individuals.
Complex carbohydrates found in whole grains for sustained energy without sugar spikes that could affect balance.Processed foods: Often contain additives and preservatives that could negatively impact overall health, including the balance system.

Pros and Cons of Yoga for Vertigo

Improves Balance and Coordination: Regular yoga practice strengthens the vestibular system, enhancing balance and coordination, which is crucial for individuals with vertigo.Risk of Injury: If not performed correctly, or without proper guidance, some yoga poses can lead to injury, possibly exacerbating vertigo symptoms.
Reduces Stress: Many vertigo sufferers experience increased symptoms with stress. Yoga, especially with its focus on meditation and breathing exercises, can significantly lower stress levels.Not a Substitute for Medical Treatment: While yoga can complement traditional vertigo treatments, it should not replace them. It’s crucial to consult healthcare professionals for a comprehensive treatment plan.
Increases Flexibility and Strength: Yoga poses stretch and strengthen the body, improving overall physical health and potentially reducing vertigo episodes caused by physical strain or poor posture.May Not Benefit Everyone Equally: Individuals experience vertigo differently, and while many may benefit from yoga, others might not find it as effective.
Promotes a Healthy Lifestyle: Engaging in yoga encourages mindfulness about nutrition and physical activity, leading to healthier choices that can positively impact vertigo symptoms.Requires Time and Commitment: To see significant improvements, one must practice yoga consistently, which may be challenging for people with busy schedules or limited access to yoga resources.
Accessible and Inclusive: Yoga can be tailored to any skill level, making it accessible to people of various ages and physical conditions.Potential for Mismanagement: Without understanding the specific causes of one’s vertigo, certain yoga poses might inadvertently worsen the condition if they place undue pressure on the neck or head.

Incorporating Meditation and Mantras

In the pursuit of balance and tranquility, meditation and mantras are powerful adjuncts to yoga practice. For vertigo sufferers, this can mean focusing on stillness and the present moment to alleviate anxiety and dizziness.

The use of Lord Shiva Meditation, which involves focusing on the third eye, can aid in concentration and clarity, while the repetition of the Ashtanga Yoga Mantra helps to harmonize the body and mind.

Enhancing Women’s Health Through Yoga

Yoga also offers myriad benefits for women, particularly in the management of menstrual cramps. By engaging in specific poses and practices, women can find relief and support in their monthly cycles.

Certain yoga poses, such as the reclined twist and supported bridge, can alleviate discomfort and reduce stress, contributing to a smoother, more empowered experience of menstrual health.


The ancient practice of yoga presents a vast toolbox for those grappling with vertigo. By incorporating these 15 asanas, along with the principles of meditation and women’s health practices, vertigo sufferers can unlock a path to serenity and stability. The wise words of both medical practitioners and personal testimonies echo the same truth: in the gentle motion, the steadfast balance, and the calm breath of yoga, there lies an invaluable resource for managing vertigo, and indeed, all walks of life.

The call to action is clear. Take the first step onto the mat, and with each breath and motion, inch closer toward a life free from the spins and falls that define vertigo. With dedication and practice, the union of yoga and vertigo relief can be yours to claim.

As you contemnplate integrating these yoga practices into your vertigo management, a world of serenity and stability awaits—a world rediscovered through the timeless art of yoga.

Faqs Vertigo Exercises Yoga

How can Aatm Yogashala help with vertigo?

Our specially designed course, “Vertigo Exercises Yoga with Pictures,” is tailored to help individuals manage and alleviate symptoms of vertigo. Through a series of targeted asanas, pranayama, and meditation techniques, participants can experience significant relief from vertigo symptoms.

Is there a course material provided?

Yes. For our “Vertigo Exercises Yoga” course, we provide comprehensive course material including a detailed Yoga for Vertigo PDF and access to Vertigo Exercises Yoga YouTube tutorials. These resources are designed to guide participants through each exercise comprehensively.

Are there specific yoga poses to avoid for vertigo?

While yoga offers many benefits for vertigo sufferers, certain poses might exacerbate symptoms. A key component of our course is educating participants on Yoga Poses to Avoid for Vertigo, ensuring a safe and beneficial practice.

Can I practice yoga for vertigo at home?

Absolutely. Our course is designed to be accessible for home practice. With our “Chair Yoga for Vertigo” and “Yoga for Vertigo with Pictures” resources, individuals can practice safely and effectively in the comfort of their homes.

What about breathing exercises? Are there any recommended for vertigo?

Yes, breathing exercises, or pranayama, play a crucial role in managing vertigo. Our course highlights the “Best Pranayama for Vertigo,” offering guided techniques to help stabilize the inner ear balance system and calm the nervous system.

How to Book Our Course

Are you or a loved one struggling with vertigo and seeking relief? Discover how yoga can transform your life with Aatm Yogashala’s “Vertigo Exercises Yoga with Pictures” course. With our expertly designed program, comprehensive PDF, and engaging YouTube tutorials, you’re just a step away from mastering yoga poses that offer vertigo relief and avoiding those that don’t. Begin your journey towards balance, stability, and a vertigo-free life. Book Now and take the first step towards reclaiming your equilibrium with Aatm Yogashala.

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