The Ultimate Tinnitus Yoga Guide

7 Must Try Yoga Poses For Tinnitus

Tinnitus is a hearing disorder characterized by a constant ringing in the ears, with more than 40% of the people across the world suffering this. While this is not a disease on its own, it could be the tell-tale sign of other grave health conditions, such as cardiac disorders, improper blood supply to brain, excessive accumulation of wax in the ears, stiff joints, intense chronic stress, stiffening of middle ear bone, and even high cholesterol levels. While studies suggest no permanent solution for this condition, practicing tinnitus yoga asanas could help in alleviating the conditioning and putting you at ease.

I have outlined 3 yoga poses and a couple of Pranayama to help you manage this condition in a better way. You can also practice relaxation yoga poses to ease your stress levels and manage cholesterol levels and to clear clogged chakras, a prominent trigger for tinnitus. Read on to know about the tinnitus yoga poses right here.

Vinyasa Yoga For Tinnitus

The poses mentioned below should be practiced in the order without taking a break in between. Start with 3 such rounds, pausing for 5 breaths between 2 rounds. Once you master the asanas, strive to deepen the pose, while increasing the number of rounds.

1. Adho Mukha Svansana – Downward Facing Dog Pose

A mild inversion pose, this is a great way to improve blood circulation to the brain, facial region, heart, and digestive system. A whole body toning and relaxing workout, it is an ideal way to stretch yourself also. The Vinyasa begins here….

How to do:

1. Stand with your spine erect and feet firmly placed into the mat, hands resting along your body.
2. Inhale and as you exhale, bend forward from the hips and place your palms on the floor completely. Let your head fall down towards the feet.
3. Inhale, push your legs backwards, one at a time.
4. Push the heels towards the ground, while pushing the tailbone up towards the ceiling.
5. Ensure that the palms are placed beneath your shoulders with fingers spread out.
6. Keep the feet slightly separated while knees and elbows are completely straight. Suck your navel in.
7. Breathing deeply, hold the pose for 3 deep breaths.

2. Anjaneya Asana – Hanuman Pose – Low Lunge Pose

It eases the stress and strain from the mind as well as body. A tight hamstring is alleviated, while your hip joints are subjected to better opening. A gentle backbend, it eases the stress experienced in the ear as well.

How to do:

1. From Downward Facing Dog, lift your right leg high in the air.
2. Bring it forward and place it in between your palms.
3. Place the left knee on the ground, extending the back leg as much as possible towards the wall, toes relaxing on the mat.
4. Keep extending the leg till you experience a comfortable stretch in the front leg and groins.
5. Keep the right knee aligned with the ankle.
6. Sink the hips down.
7. Inhale, lift the hands up, and tilt a little backward.
8. Hold for 3 deep breaths.

3. Parivrtta Parsvakonasana – Revolved Side Angle Pose

It is good for improving the circulation levels to the brain and facial region. A mild inversion pose, it also helps in easing the stress levels experienced by the lower body.

How to do:

1. From Anjaneyasana, there are two ways you can do this.
2. Exhale and place your left palm on the outside your right foot in such a way that the left armpit is outside the right knee. Bring the right hand over your head.
3. Those who are not able to place the left palm on the floor can join both palms outside the bent knee in Anjali mudra.
4. Inhale, and lift your left knee off the ground.
5. Exhale and twist to look back. Those who are doing variation i can look at the fingertips of the hand lifted overhead.
6. Hold the pose for 3 deep breaths.
7. Inhale and place both your palms down inside of your right foot.
8. Exhale and place your right leg back into Downward Dog.

4. Karna Pidasana – Ear Pressure Pose

A master tinnitus yoga pose, it is an inversion that is sure to enhance the circulation levels, easing all ear disorders. It is an advanced pose that needs patient, intense practice.

How to do:

1. From Downward Dog, drop your knees down and sit on your heels.
2. Inhale and stretch out your legs forward and lie on your back on the mat.
3. Taking a deep inhalation, bend your knees to the abdomen.
4. Press palms firmly on mat, inhale deeply and lift the waist up while pushing the legs to make a 90 degree angle with the mat.
5. Stretch your hands over your head and interlock your fingers.
6. Roll the shoulders aligning it beneath the hips.
7. Bend your knees allowing them to rest aligned with the ears, feet and toes resting on the floor.
8. Apply gentle pressure on the ear to cut off aural disturbances.
9. Hold the pose for 3 deep breaths.
10. Inhale and slowly lift your leg up and release the pose, vertebra by vertebra.
11. Lie down with legs stretched out and hands resting on side of your body.

5. Matsyasana – Fish Pose

This is a counter pose of Karna Pidasana and has found to be an effective yoga solution for various ENT disorders, including tinnitus. It improves the circulation to the ears and brain, thus easing the ringing sensation.

How to do:

1. Inhale, and lift your head from the resting pose.
2. Gaze at the toes and place the crown of your head back on the floor.
3. Curve the tailbone and hub the elbows close to the ribs.
4. Keep lifting the chest up indulging in deep breaths.
5. Hold the pose for 3 deep breaths.
6. Exhale, lift your head, gaze at the toes and place the head back.
7. Turn to your right and lie down on your belly for 3 deep breaths.
8. Place your palms aligned with chest.
9. Tuck your toes, inhale, push your palms, and get back into Downward Facing Dog Pose.
10. Relax for 5 deep breaths before repeating the next round of Vinyasa.

Pranayama Yoga For Tinnitus

Breathing, akin to asanas, are inevitable ingredients of yoga. These two breathing techniques outlined below are good for any type of  ear issues.

1. Kapalbhati Pranayama – Skull Shining Breathing Technique

Exhale forcefully while keeping the inhalations passive – that is Kapalbhati. A powerful detoxifying breathing technique, it is known to cleanse the body in a wholesome way, improve the digestion and circulation levels, flush out toxins, and leave your relaxed and recharged. Just ensure that you practice this on empty stomach.

How to do:

1. Sit in a comfortable seated position of your choice with spine straight, neck and shoulders relaxed.
2. Take three deep breaths to prepare your body and mind for this Pranayama.
3. Inhale and place your left palm on the abdomen, sucking in your navel.
4. Exhale forcefully flapping the abdominal walls, restricting inhalations to the maximum passive mode.
5. Do 20 such exhalations.
6. Take a deep inhalation and an exhalation to complete one round.

Do 3 such rounds of 20 repetition. Exhale completely and come back to normal breathing after 3 rounds of skull shining breathing.

2. Suryabhedana Pranayama – Right Nostril Breathing

Called as the Viloma Pranayama, it is a breathing technique that invigorates the Crown chakra. Your breathing comes under your control and you will be rejuvenated and energized.

How to do:

1. Sit down in a silent place in a comfortable seated posture, preferably cross-legged.
2. Keep your spine straight, allowing your shoulders, neck, and head to relax.
3. Place your palms on the knees, folding the fingers gently in Gyan mudra.
4. Lift your right hand and shape it into Pranayama mudra [Small finger pointing out, ring finger to close the left nostril, middle and index fingers bent inward, and thumb to close the right nostril].
5. Keeping the left nostril closed, take a slow, deep inhalation via the right nostril.
6. Close the right nostril and exhale completely via the left nostril.
7. This completes one round of Suryabhedana Pranayama. Do 10 such rounds.

As I mentioned in the beginning, there is now 100% cure for this tinnitus. Make lifestyle changes and include foods such as pineapples and garlic for better circulation and anti-inflammatory action. Plus, practice tinnitus yoga for relief. It is only a matter of time you start experiencing the healing.

Take care! Stay safe and stay healthy!