The Best Yoga Poses for Tinnitus Sufferers

Tinnitus is a ringing or buzzing sound in the ears that can be constant or intermittent. It is a common condition, affecting an estimated 50 million people in the United States. While there is no cure for tinnitus, there are a number of treatments that can help manage the symptoms.

Yoga is one such treatment that has shown promise in reducing the severity and impact of tinnitus. Yoga is a mind-body practice that combines physical postures, breathing exercises, and meditation. It is thought to work by reducing stress, improving circulation, and promoting relaxation.

How Yoga Poses Help Reduce Tinnitus

Yoga poses can help reduce tinnitus in a number of ways, including:

• Reducing stress: Stress is a common trigger for tinnitus. Yoga can help to reduce stress by promoting relaxation and calming the mind.
• Improving circulation: Yoga improves circulation throughout the body, including the head and ears. This can help to reduce tinnitus by improving the delivery of oxygen and nutrients to the ears.
• Promoting relaxation: Yoga promotes relaxation by combining physical postures, breathing exercises, and meditation. This can help to reduce tinnitus by calming the nervous system and reducing muscle tension.

Yoga Poses for Tinnitus

The following yoga poses are beneficial for tinnitus sufferers:

Forward bend

Forward bends help to relax the neck and shoulders, which can reduce tinnitus caused by tension in these areas.

To perform a forward bend, follow these steps:

1. Stand with your feet hip-width apart.
2. Bend at the waist and fold forward, bringing your hands to the floor in front of you.
3. If you cannot reach the floor, you can bend your knees as much as needed.
4. Relax your head and neck, and allow your spine to lengthen.
5. Hold the pose for 5-10 breaths.

Variations:

• If you cannot reach the floor with your hands, you can place your hands on blocks or bolsters.
• If you feel tight in the hamstrings, you can bend your knees more.
• To deepen the stretch, you can gently press your palms against the floor.

Child’s pose

Child’s pose is a calming and restorative pose that is beneficial for tinnitus sufferers.

To perform child’s pose, follow these steps:

1. Kneel on the floor with your knees hip-width apart.
2. Sit back on your heels and fold forward, bringing your forehead to the floor.
3. Extend your arms out in front of you, palms down.
4. Relax your head and neck, and allow your spine to lengthen.
5. Hold the pose for 5-10 breaths.

Variations:

• If you have tight hamstrings, you can place a block or bolster under your knees.
• If you have tight shoulders, you can place a block or bolster under your forehead.
• To deepen the stretch, you can gently press your palms against the floor.

Cat-cow pose

Cat-cow pose helps to improve circulation in the head and neck, which can reduce tinnitus.

To perform cat-cow pose, follow these steps:

1. Start on your hands and knees with your back flat and your hands shoulder-width apart.
2. As you inhale, arch your back and lift your head and tailbone.
3. As you exhale, round your back and tuck your chin to your chest.
4. Continue alternating between the two poses for 5-10 breaths.

Variations:

• If you have tight hamstrings, you can bend your knees slightly.
• If you have tight shoulders, you can widen your hand spacing.
• To deepen the stretch, you can gently press your palms and knees into the floor.

Legs-up-the-wall pose

Legs-up-the-wall pose is a relaxing pose that can help to reduce tinnitus and improve sleep quality.

To perform legs-up-the-wall pose, follow these steps:

1. Lie on your back with your legs extended up the wall.
2. Place a block or bolster under your hips if needed.
3. Relax your arms at your sides and close your eyes.
4. Hold the pose for 5-10 minutes.

Variations:

• If you have tight hamstrings, you can bend your knees slightly.
• If you have tight hips, you can place a block or bolster under your knees.
• To deepen the stretch, you can raise your legs higher up the wall.

Savasana (corpse pose)

Savasana is a deep relaxation pose that is beneficial for all tinnitus sufferers.

To perform savasana, follow these steps:

1. Lie on your back with your arms at your sides and your legs extended.
2. Close your eyes and relax your entire body.
3. Focus on your breath and allow yourself to sink into the pose.
4. Hold the pose for 5-10 minutes.

Variations:

• If you have tight hamstrings, you can bend your knees slightly.
• If you have tight lower back, you can place a block or bolster under your knees.
• If you have tight shoulders, you can place a block or bolster under your head.

Tips for Yoga Practice

Yoga is a mind-body practice that combines physical postures, breathing exercises, and meditation. It is a safe and effective way to improve flexibility, strength, balance, and coordination. Yoga can also help to reduce stress, improve sleep quality, and boost mood.

If you are new to yoga, it is important to start slowly and gradually increase the intensity and duration of your practice. It is also important to listen to your body and rest when you need to.

Here are some tips for yoga practice:

• Listen to your body. Do not push yourself too hard or try to force yourself into a pose that you are not ready for. If you feel any pain, stop the pose and rest.
• Start slowly and gradually increase the intensity and duration of your practice. If you are new to yoga, start with a beginner’s class or find a yoga instructor who can teach you the basics. Once you have learned the basics, you can gradually increase the intensity and duration of your practice.
• Breathe deeply and evenly. Breath is an important part of yoga practice. Focus on breathing deeply and evenly throughout your practice. This will help to relax your mind and body.
• Focus on your breath and the present moment. Yoga is a practice of mindfulness, which means being present in the moment and aware of your thoughts, feelings, and bodily sensations. Focus on your breath and the present moment as you move through your practice.

Here are some additional tips for yoga practice:

• Warm up before you start your practice. This can help to prevent injuries. A simple warm-up routine includes neck rolls, shoulder rolls, and arm circles.
• Wear comfortable clothing that allows you to move freely.
• Practice on a non-slip surface, such as a yoga mat.
• Use props, such as blocks and bolsters, to support yourself if needed.
• Be patient and kind to yourself. Yoga is a journey, not a destination.

If you have any health concerns, talk to your doctor before starting a yoga practice.

Yoga is a mind-body practice that combines physical postures, breathing exercises, and meditation. It has been shown to be effective in reducing stress, improving circulation, and promoting relaxation. These are all factors that can contribute to tinnitus.

If you are new to yoga, it is important to start slowly and gradually increase the intensity and duration of your practice. It is also important to listen to your body and rest when you need to.  Hopefully, the above article of TTC has provided you with useful information. If you have any questions or concerns, please leave a comment below.