Have you ever felt like the room is spinning, even though you’re standing still? Or maybe you’ve stood up too fast and suddenly lost your balance. If that sounds familiar, you might be dealing with vertigo. It can be scary and frustrating, but the good news is that yoga may help.
Yes, you read that right! Yoga isn’t just about twisting into pretzel shapes or doing handstands. It can actually be a calming, grounding practice that helps your body regain its sense of balance. In this blog post, we’ll dive into vertigo yoga exercises, explore which yoga for dizziness actually works, and talk about the best vertigo yoga positions that can help bring relief. We’ll also answer questions like does yoga help with vertigo? And which yoga is the best for vertigo?
Let’s get into it—without making your head spin.
What Is Vertigo, Really?
Vertigo isn’t just regular dizziness. It’s the feeling that you or your surroundings are spinning without actual movement. It’s like your inner ear has decided to go on a merry-go-round ride without your permission.
Some common causes of vertigo include:
- Inner ear problems (like BPPV — Benign Paroxysmal Positional Vertigo)
- Migraines
- Low blood pressure
- Neck stiffness or tension
- Anxiety or stress
Symptoms may include:
- Spinning or tilting sensation
- Loss of balance
- Nausea
- Headaches
- Light-headedness
Of course, always talk to your doctor before jumping into yoga. Yoga is not a magical cure, but it can definitely support your healing process.
How Can Yoga Help with Vertigo?
Now, you might be wondering, “Does yoga help with vertigo?” In many cases, yes, it can!
Yoga helps by:
- Improving blood flow to your brain and inner ear
- Reducing stress (which is often a trigger for dizziness)
- Increasing body awareness and balance
- Easing muscle tension, especially in the neck and shoulders
- Encouraging slow, deep breathing to calm the nervous system
The key is to practice mindfully. Skip anything too fast, twisty, or upside down. We want calm, grounding energy here—not rollercoaster vibes.
Safety Tips Before You Begin
Before you roll out your yoga mat and strike a pose, keep these tips in mind:
- Go slow. No rush. Take your time with each pose.
- Use props. A wall, chair, or yoga block can be your best friend.
- Avoid inversions. Anything where your head goes lower than your heart can make things worse.
- Don’t push through dizziness. If you feel unsteady, stop and rest.
- Listen to your body. You’re the boss of your own body.
Best Vertigo Yoga Exercises to Try
Let’s look at some gentle yoga poses that are vertigo-friendly. These vertigo yoga exercises are all about grounding, stretching, and breathing.
1. Child’s Pose (Balasana)
A lovely resting pose that calms the mind and stretches the back.
How to do it:
- Kneel on your mat, big toes touching, knees apart.
- Fold forward, resting your forehead on the mat or a block.
- Arms can stretch forward or rest beside your body.
Why it helps:
- Grounds you.
- Gently stretches the spine.
- Calms your nervous system.
Pro tip: If putting your head down feels dizzy, use a block or folded blanket to support your forehead.
2. Legs-Up-the-Wall (Viparita Karani)
This is a favorite among people who get dizzy.
How to do it:
- Sit sideways next to a wall.
- Swing your legs up and lie back.
- Let your arms rest by your sides.
Why it helps:
- Promotes blood flow to the brain.
- Calms your entire system.
- Gentle on the head and neck.
Use a folded blanket under your hips if lying flat feels too intense.
3. Seated Forward Fold (Paschimottanasana)
No standing required—yay!
How to do it:
- Sit with your legs stretched out.
- Inhale, then exhale and reach forward toward your feet.
- Keep your spine long and bend from your hips.
Why it helps:
- Relieves stress.
- Stretches your spine and hamstrings.
Tip: Use a strap or bend your knees slightly to avoid strain.
4. Cat-Cow Stretch (Marjaryasana-Bitilasana)
A gentle movement that warms up the spine.
How to do it:
- Start on hands and knees.
- Inhale: Arch your back and lift your head (Cow).
- Exhale: round your spine and tuck your chin (Cat).
Why it helps:
- Improves spinal flexibility.
- Encourages mindful breathing.
- Releases neck and upper back tension.
Keep your head movements slow and minimal if you’re sensitive.
See also: Yoga for Neck and Shoulder Pain Relief
See also: Mudra Yoga Pose: The Secret Power in Your Hands
5. Bridge Pose (Setu Bandhasana)
Great for circulation and opening the chest.
How to do it:
- Lie on your back with knees bent, and feet hip-width apart.
- Press into your feet and lift your hips.
- Roll your shoulders under and clasp your hands (optional).
Why it helps:
- Energizes without inverting the head.
- Opens the chest and strengthens the legs.
Skip this one if lifting the head causes discomfort.
6. Supine Twist (Supta Matsyendrasana)
This twist is gentle and grounding.
How to do it:
- Lie on your back.
- Hug one knee to your chest and gently bring it across your body.
- Look in the opposite direction (or keep your head centered).
Why it helps:
- Releases tension in the spine.
- Supports digestion and calm.
Keep your head straight if looking to the side makes you dizzy.
7. Mountain Pose (Tadasana)
Simple, but powerful for balance.
How to do it:
- Stand tall with feet hip-width apart.
- Ground through your feet.
- Reach through the crown of your head.
Why it helps:
- Builds awareness of posture.
- Helps improve stability and alignment.
Close your eyes only if you feel steady. Otherwise, keep a soft gaze.
See also: Heart Chakra Yoga Poses: Open Your Heart and Feel the Love
See also: Easy Chair Yoga for Beginners: Gentle Moves
Easy Vertigo Yoga Sequence (10–15 minutes)
Here’s a sample sequence using the poses above:
- Child’s Pose – 1 minute
- Cat-Cow – 1–2 minutes
- Seated Forward Fold – 1 minute
- Supine Twist (both sides) – 1 minute each
- Legs-Up-the-Wall – 3–5 minutes
- Mountain Pose – 1 minute
Finish with slow breathing or a short meditation.
Best Breathing Exercises (Pranayama) for Vertigo
Breathing is magic. Seriously. Controlled breathing can calm the nervous system, reduce dizziness, and bring you back to the center.
a. Alternate Nostril Breathing (Nadi Shodhana)
- Balances the two sides of your brain.
- Brings mental clarity and calm.
b. Belly Breathing
- Deep, slow breathing into your belly.
- Helps reduce anxiety and light-headedness.
c. Bee Breath (Bhramari)
- Makes a gentle humming sound.
- Soothes the brain and nerves.
Do these for 3–5 minutes a day.
Lifestyle Tips to Support Vertigo Relief
Yoga is awesome, but let’s also look at some simple daily habits:
- Drink water. Dehydration is a common dizziness trigger.
- Limit caffeine and salt. They can mess with your inner ear.
- Sleep well. Poor sleep = a cranky brain.
- Gentle neck stretches. Neck tension often links to vertigo.
- Stay calm. Easier said than done, but stress makes it worse.
When to Skip Yoga and See a Doctor
Sometimes yoga isn’t the answer—or not the only one. Stop and check with a doctor if:
- Vertigo is sudden and severe.
- You also have vision or hearing problems.
- You faint or feel chest pain.
Yoga is a tool, not a replacement for medical care.
Final Thoughts: Can Yoga Really Help with Vertigo?
So, does yoga help with vertigo? Yes, many people find relief through consistent, mindful practice. It’s not about being a perfect yogi—it’s about slowing down, connecting to your body, and helping your nervous system find its chill.
If you’re gentle with yourself, yoga can become a soothing way to support your balance and well-being.
Try a few of these vertigo yoga exercises, pick your favorite vertigo yoga position, and breathe your way back to balance. Just remember: you’re not alone, and it’s okay to take things one breath at a time.
Namaste (without the nausea!).
See also: Beginner Yoga Flow for Flexibility and Relaxation
See also: Yoga Poses to Increase Height Naturally
FAQs (Frequently Asked Questions)
❓ Does yoga help with vertigo?
Yes, yoga can help with vertigo. Certain poses and breathing exercises improve balance, calm the nervous system, and support the inner ear. Yoga also reduces stress and anxiety, which are common vertigo triggers.
❓ Is it safe to do yoga if I feel dizzy?
Yes, but with caution. Avoid fast movements, deep inversions (like headstands), or poses that require quick position changes. Use props, go slow, and stop if you feel worse. Always consult your doctor first.
❓ Can yoga cure vertigo completely?
Yoga doesn’t “cure” vertigo, but it can manage and reduce symptoms effectively. Think of it as a tool to help your body find balance and calm, not a one-time fix.
❓ How often should I do yoga for vertigo?
Start with 10–15 minutes a day, 3–4 times a week. Listen to your body. Some people feel better with daily practice, while others prefer every other day.
Salman is a passionate yoga teacher with over 8 years of experience in the world of yoga and wellness. Through his articles, he shares insights, tips, and practices to help others deepen their yoga journey. For inquiries, reach out at Contact@yogamelt.com.
