This pose is great to practice before bed to relieve stress and promote better sleep. If your vertigo is making you feel distressed or frustrated, this pose will help you relax. If you’re trying the other poses on this list, do this one last.
- Lie flat on your back, preferably without any props or cushions. Use small pillow below your neck if absolutely required. Close your eyes.
- Keep your legs comfortable apart and let your feet and knees relax completely, toes facing to the sides.
- Place your arms alongside, yet a little spread apart from your body. Leave your palms open, facing upward.
- Taking your attention to different body parts one by one, slowly relax your entire body.
Begin with bringing your awareness to the right foot, move on to the right knee (as you complete one leg, move your attention on to the other leg), and so on, and slowly move upwards to your head, relaxing each part of the body.
- Keep breathing slowly, gently, deeply and allow your breath to relax you more and more. The incoming breath energizes the body while the outgoing breath brings relaxation. Drop all sense of hurry or urgency or any need to attend to anything else. Just be with the body and the breath.
- Surrender the whole body to the floor and let go. Make sure you don’t fall asleep!
- After some time, about 10-20minutes when you feel fully relaxed, keeping your eyes closed, slowly roll onto your right side. Lie in that position for a minute or so. Then, taking the support of your right hand, gently sit up into a seated pose such as Sukhasana (Easy Pose).
- Keep your eyes closed and take a few deep breaths in and out as you gradually become aware of your environment and the body. When you feel complete, slowly and gently open your eyes.
8. Brandt-Daroff Exercise
This exercise is great if you suffer from benign paroxysmal positional vertigo(BPPV) or labyrinthitis.
It works by helping your body get used to the confusing signals that are causing your vertigo. It’s actually used in clinics worldwide (3).
- Start in an upright, seated position.
- Move into the lying position on one side with your nose pointed up at about a 45-degree angle.
- Remain in this position for about 30 seconds (or until the vertigo subsides, whichever is longer).
- Then move back to the seated position.
- Repeat on the other side.
9. Epley Maneuver
This is one of the most common exercises conducted by doctors and therapists to help move calcium crystals out of your ear canal.
- Sit on the edge of your bed. Turn your head 45 degrees to the left. Place a pillow under you so when you lie down, it rests between your shoulders rather than under your head.
- Quickly lie down, face up, with your head on the bed (still at the 45-degree angle). The pillow should be under your shoulders. Wait 30 seconds (for any vertigo to stop).
- Turn your head half-way (90 degrees) to the right without raising it. Wait 30 seconds.
- Turn your head and body on its side to the right, so you’re looking at the floor. Wait 30 seconds.
- Slowly sit up, but remain on the bed a few minutes.
- Do on the right side if your right ear bothers you.
- Repeat three times before going to bed each night,
until you’ve gone 24 hours without dizziness.