Have you ever experienced a bout of vertigo or chronic dizziness? It’s no laughing matter when your whole being feels off kilter. Vertigo is one of several vestibular disorders along with Meniere’s Disease, Concussion & Traumatic Brain Injury (TBI), and Vestibular Migraines. For some people with vestibular disorders, yoga itself may be a challenge. If your equilibrium is off kilter, how can you enjoy the benefits of yoga – some of which might actually alleviate some of your symptoms?
The trick is to use props and modifications. Simple modifications with many of your favorite yoga poses will not only reduce the dizziness you might experience, they can also (over a prolonged period of time) help make your disorder more manageable. And we always encourage the use of props for all yogis – come to your mat with a block, a blanket, a strap and a bolster. You never know when you might want to adjust your position with a little help even if you don’t have vertigo.
Anyone with balance, coordination or vestibular issues can benefit from restorative yoga. Restorative is a slower-paced yoga class that allows you to hold positions for longer periods of time. By moving less but deeply breathing, many yoga practitioners find that their brains quiet but their inner focus improves. You can still get the deep muscle stretch benefits, but at a slower pace.
Here are some good yoga positions to help those dealing with vertigo or other vestibular disorders:
Kneeling Quad/Hip Flexor Stretch
With blocks on either side of you for support, kneel on the ground and then extend one leg in front at a 90-degree angle. Tuck your hips beneath you for a gentle stretch, then reach your hands out in opposite directions. Or place your hands on the blocks if that’s the best stretch you can maintain or simply to find your balance.
Surfing Warrior
Many with balance problems have trouble getting into the standing versions of Warrior Pose, but this modification makes the benefits of Warrior less tenuous. Extend your left leg to the side, with your back leg moving slightly behind you at an angle. Then lean into your left leg and extend your arms out. Be sure to keep your knees behind your toes.
Even Savasana can be a challenge for those with vertigo or balance issues. We suggest Supported Savasana instead, using a bolster to lift your upper back, neck and head, and wrapping a blanket around your legs. Think of it as adult nap time, and the soothing benefit you need after any yoga session.