10/12/2015
15YogaAsanasToCureTinnitus&HearingProblems,TinnitusYoga
STYLECRAZE
15YogaAsanasToCureTinnitus&
HearingProblems
Tinnitusisquitecommon.Oneoutofevery5peopleacrosstheworldsufferfromthisproblem.More
than33%ofseniorcitizensexperienceit.Theconstantringingsensationmightbeirritatingbut
tinnitusisnotadisease.Itisasymptomofotherprevailinghealthconditions.Whilethereisno
permanentcureforthisirritatingsymptom,studiessuggestthattinnitusyogacaneasethecondition.
NithyaShrikant
Beforewegothroughtheyogaposesfortinnitus,letstryandunderstandthetriggersthatcancause
October10,2015
thiscondition:
210POSTS
1. Stress
2. Stiffneckandjaws
3. Jawjointdisorders
4. Poorbloodcirculationtothebrain
5. Earwaxaccumulation
6. Highbloodcholesterollevels
7. Cardiacailments
8. Allergies
9. Earinfection
10. Middleearbonestiffening
Thesewerejusthandfulofthecauses,whichyogacanminimizeandcontrol.Yogaeasesstress,
improvesthecirculationofblood,boostsyourimmunityandeasesthestiffnessandinflammation
affectingjoints.This,inturn,lowersthestraincausedbytinnitus.
Cloggedchakrasareoneoftheprimereasonsbehindthiscondition.Clearingandawakeningthe
chakraswiththehelpofKundaliniYogacanofferimmenserelieffromthiscondition.Checkout
these15yogaposeswithahandfulofbreathingtechniques,whichyoucanpracticeregularlyto
combattinnitus.
TinnitusYogaPoses:
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1.KarnaPidasanaEarPressurePose:
ThisKundaliniyogaasanaisalsoaninversionpose.Itlookssimple,butneedsintensepracticeto
master.Thekneesplacedneartheearsimprovecirculationlevels,whilemufflingears,easing
assortedhearingissues,includingtinnitus.
Howtodo:
1. Sitintheflooronyourknees.
2. Foldablanketandplaceitbeneathyourshoulders,whileyourneckandheadareawayfrom
theblanket.
3. Slowly,liedowninsupineposition.
4. Pushyourlegsaboveyourheadandbenditinsuchawaythatyourtoescomeintocontactwith
thefloor,behindyourhead.Kneesshouldbeerect.
5. Stretchyourarmsbackwardsandinterlaceyourfingers.
6. Rollyourshoulders,slowly,allowingyourhipstoalignoverthem.
7. ThisisthePloughPose.Fromhere,bendyourkneesinsuchawaythattheyrestalongside
yourheadonthefloor.
8. Thefeetshouldalsorestonfloor.
9. Applymildpressureonyourearsinsuchawaythattheauraldisturbancesarecutofffor5
seconds.
10. Holdtheposeforacountof5.
11. Slowlyreleaseyourarmsandgentlyrollout.
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1.
6.
2.
7.
3.
8.
4.
9.
5.
10.
Repeatthis5timeseverydayformaximumbenefits.
StandingPoses:
2.TadasanaMountainPose:
Abasicstandingpose,itimproveawareness,steadiesyourbreathing,andimprovestheblood
circulationthroughoutyourbody.Itisidealtokeepyourmotivationlevelshighandgiveyouthat
muchwantedenergyboostertokickoffanawesomeday.Regularpracticealsohelpsineasing
variouskindsofpainexperiencedthroughoutthebody.
Howtodo:
1. Standonthemat,feetkepttogether,spineandheaderect.
2. Allowyourhandstorestalongsideyourbody,palmsrestingonyourthighs.
3. Takingadeepinhalation,takeyourhandsaboveyourheadandjointhepalminNamaste.
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4. Stretchasmuchaspossiblebalancingyourselfonyourtoes.Ifyouareabeginner,thenallow
yourfeettorestflatonthemat.
5. Liftyoureyestogazeatthefingertips.
6. Maintaintheposeforacountof20to30.
7. Takingadeepexhalation,relaxandslowlycomebacktotheinitialposition.
3.ParivrittaTrikonasanaRevolvedTrianglePose:
Alongwithstrengtheningyourlowerbodyandtoningyourarmsandhamstrings,italsoimproves
bloodcirculation.Itcouldbeconsideredmoreofamildinversionposeasyoucanloweryourheadas
yourevolveyourbodytolooklikeatrianglerevolving.
Howtodo:
1. Standonthemat,feetplacedflatandfirm.
2. Stretchyourhandsouttoeithersideofthebodysothattheymakeaparallellinewiththe
ground.
3. Takingadeepinhalation.
4. Now,asyouexhale,bendtoyourleftinsuchawaythatthefingersofrighthandtouchthetoes
ofleftfoot.
5. Simultaneously,liftyourlefthandupwardinsuchawaythatbothhandscomeonthesame
line.
6. Tiltyourheadupandfixyourgazeontheleftfingers.
7. Holdtheposeforacountof15to20,breathingnormally.
8. Exhalingslowlyliftyourbodyupandcomebacktotheinitialposition.
9. Repeatthisprocedurewithyourrightside.
Youcanrepeatthisposefor5times,relaxingfor15secondsaftereachrepetition.
4.PadangusthasanaBigToeToHandPose:
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Justbendforwardandholdyourtoes.Thisyogafortinnituslookssimple,right?Itisnotsimpleasit
looks.Youhavetobendcompletelyfromyourhips.So,makesurethatyourfeetarespreadoutathip
widthsothatyoucanbendeasily.Itcalmsyourmindandputanendtotheunwantedstressand
anxiety.Plus,bendingforwardactuallyenhancesthepaceofbloodcirculation,easingtheringingin
yourears.
Howtodo:
1. Standonthemat,feetstretchedoutathipwidth.
2. Keepyourspineandheaderect,whilehandsarerestingoneithersidesofyourbody,palmson
thethighs.
3. Takingadeepinhalation,liftyourhandsupwithpalmsspreadout,fingertipsgazingthe
ceiling.
4. Exhaling,slowlybendforward,kneeserect,allowingyourbodytoswayawayfromhips.Your
headandtorsoshouldmovelikeasingleunit.
5. Wrapthebigtoewithinthefingers[lefttoewithinthelefthandfingersandviceversa.
6. Thenpressyourtoesintoyourhand.
7. Takingadeepinhalation,lifttorsoandstraightentheelbowsashighaspossiblewithout
exertingpressureontheneck.
8. Exhaleandreleasethetorsoandbendforwardtocomeclosertoyourtoes.
9. Repeatthisfor5to10counts.
10. Takingadeepexhalation,releasethetoesandslowlycomebacktotheinitialposition.
SittingPoses:
5.ParvatasanaSeatedMountainPose:
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Thisisasimpleandeasytodopose.Thosewhohavekneeinjuriescanoptforpropstositmore
comfortably.Itwadesofftension,helpsyoudestress,andrelax.Oneoftheperfecttinnituscurefor
yoga!
Howtodo:
1. Sitonthefloorwithspineerectinanycomfortablecrossleggedposition,Padmasanaor
Sukhasana.
2. Letyourpalmsrestonyourthighs.
3. Takingadeepinhalation,liftyourhandsoverheadinNamaskarmudra.
4. Liftyoureyestofixyourgazeatthefingertips.
5. Situntilyoufeelcompletelyrelaxedwhilebreathingnormally.
6. Takingadeepexhalation,releaseyourhandsandallowthemrestonthefloor.
7. Stretchyourlegsout,oneatatime,andrelax.
Thiscalmingposecreatesanawarenessaboutyourbreathing,helpingyourelax.Startwith5minutes
adayandgraduatetohalfanhouradayforacalmeryou.
6.GomukhasanaCowFacePose:
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Manyatime,extremestiffnessexperiencedduetoarthritisorotherpainfulinflammationscould
leaveyoustressedout.Anincreasedlevelofstresshampersthepropercirculationofblood,inturn
triggeringtinnitus.Thisasanatargetsyourhipsandshoulderstwoofthemostcommonsitesfor
chronicpainandtensioninthebody.ThepracticeofthisAsanaremovespainfromthehipandlower
extremities.
Howtodo:
1. Sitonthemat,legsstretchedoutward,palmsrestingonthefloor.Fingersshouldbeheld
together.
2. Foldyourleftlegatthekneeinsuchawaythattheheelofyourleftfootrestsneartoyour
rightbutt.
3. Now,bringyourrightlegovertheleftkneeandallowittorestonclosertoyourleftbutt.
4. Bendyourleftarmbehindyouattheelbowsinsuchawaythatitrestsonthebackwithfingers
pointingtotheceiling.
5. Takingadeepinhalation,liftyourrighthandandbringitclosertoyourrightear.
6. Foldattheelbowinsuchawaythatthefingersofyourrighthandcomeintocontactwiththe
fingersoflefthand.
7. Keepyourspineerectandtrytointerlockthefingersoratleastbothshouldbeintouch.
8. Gazeforward.
9. Breathingnormally,holdtheposeforacountof10to15.
10. Exhaling,releaseyourarmsandplaceitbesideyou,palmfacingthefloor.
11. Stretchyourlegsouttoresumetheinitialposition.
12. Repeatwiththeotherside.
SupinePoses:
7.UttanpadasanaLegRaisePose:
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Thisisoneofthebestwaystotoneyourabs,whileimprovingthecirculationlevels.Itisalsogood
foryourbackandtobeatdownstress.
Howtodo:
1. Liedowninsupinepositiononyouryogamatwithfeettogether.
2. Handsshouldbeplacedoneithersideofthebody,palmsfacingthefloor.
3. Relaxandtakeadeepbreath.
4. Inhalingdeeply,liftyourleg,kneeserect,insuchawaythatitmakesa45degreeanglewith
thefloor.
5. Tuckinyourabdomen.
6. Breathenormallyandholdtheposeforacountof10to15.
7. Exhaleandslowlybringdownyourlegsandrelax.
Repeattheposefivetimes,relaxingforacountof10inbetweenrepetitions.
Variation:
Thosewhofinditdifficulttoliftboththelegstogethercandoitwithasinglelegaswell.
8.PavanamuktasanaWindRelievingPose:
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Thisasanaisquiteoftenadvisedincasesofobesitytothwartofftheindigestiontroubles.However,it
isalsoawaytorelaxandunwind.Obesityisalsooneofthelesserknowntriggersoftinnitus.Ahuge
waistactuallycutsdownthesupplyofbloodtootherpartsofthebody.So,toneupyourwaistand
bidadieutotinnitus.
Howtodo:
1. Liedownonthematinsupineposition.
2. Letyourarmsrestbesideyourbody,palmsfacingthefloor.
3. Stretchyourfeetout,heelstouchingeachother.
4. Foldyourknees.
5. Takeadeepinwardbreathandwhileexhaling,slowlybringthefoldedkneestowardsthechest
withthighsexertingpressureontheabdomen.
6. Claspyourhandsacrossthekneestoholditinplace.
7. Againinhaleandwhileexhaling,liftyourlegstoallowyourchintotouchtheknees.
8. Holdthepositionforacountof10to15,whileindulgingindeepbreathing.
9. Slowlyexhale,andreleasethekneeswhilebringingyourheadbacktothefloor.
10. Spreadoutyourlegsathipswidthandrestthearmonthefloor,palmsfacingtheground.
Repeatthepose5times,withapauseof15secondsbetweenrepetitions.Thosewhoarenewtoyoga
canpracticethisyogafortinnitustreatmentwithasingleleg.
9.NavasanaBoatPose:
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Asmentionedabove,youneedtokeepyourwaistlinetrimmedtoavoidvarioushealthdisorders.This
yogaposecanhelpyouwiththat.Plus,italsoenhancesthecirculationprocess,ensuringthatthe
triggerscausingtinnitusareeased.
Howtodo:
1. Liedownontheyogamatonyourback.
2. Keepyourlegsstretchedout,toesfacingtheceiling.
3. Letthehandsrestoneithersideofyourbody,palmsfacingtheground.
4. Inhaledeeply.
5. Asyouexhale,pushyourhead,chest,andlegsoffthegroundsothatitlooksakintoU.
6. Stretchoutyourarmsinsuchawaythattheyareparalleltoyourlegs..
7. Yourfingersandtoesshouldbealignedinthesameline.
8. Fixthegazeonyourtoes.
9. Tuckinyourabsandholdthepose.
10. Breathingnormally,holdthepostureforacountof15to30.
11. Inhaleandexhalingdeeply,slowlyrelaxandcomebacktorestinsupineposition.
Repeatthisposefor5times.Relaxfor15secondsaftereachrepetition.
10.MatsyasanaFishPose:
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ThisyogaasanaisidealforvariousENTconditions,includingtonsillitisandtinnitus,asitopensup
thecloggedthroatandeasestheringingsensationexperiencedwithintheears.Italsoimprovesthe
circulationofbloodinthebody.
Howtodo:
1. Lieonamatonyourback.
2. Keepyourlegstogether,toespointed.
3. Letyourhandsbealignedoneithersideofthebody,palmsrestingbeneaththebutts.
4. Curvingyourtailbone,hugelbowsascloseaspossibletoyoursides.
5. Takingadeepinhalation,liftyourshouldersandtorsofromthemat.
6. Gently,tiltyourheadbackwardtoallowthelowerportionoftheheadrestonthemat.
7. Balanceyourselfontheelbowsbyplacingthemfirmlyonthegroundtokeepthechestup.
8. Breathedeeplywhileinposeandholdtheposeforacountof20to30.
9. Exhaling,relax,andcomebacktoinitialposition.
Do5to7repetitions,pausingfor15secondbetweenrepetitions.
PronePoses:
11.BhujangasanaCobraPose:
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Thisisasingleposethatbestowsyouwithamyriadofhealthbenefits.Beitastrongerback,toned
absandarms,oracompletefreedomfromstress,Ivouchforthispose.And,itisquitesimpletolearn
andeasytopracticetoo.
Howtodo:
1. Liedownonyourmatinproneposition.
2. KeepyourlegstogetherandhandsstretchedaboveyourheadinNamaskarmudra.
3. Bringyourhandsbeneaththeshoulder,palmsrestingontheflooralongsideyourchest,in
alignmentwithshoulders.Keepyourelbowsstraight.
4. Takingadeepinhalation,pushyourpalmsonthefloor,andliftyourtorsofromthemat,away
fromthehips.
5. Stretchbackwardasmuchaspossible.Theidealpositionwouldbeuntilyoufeelthestretchon
yourabdominalregionwithoutanystressonyourspine.
6. Fixyourgazeontheceiling,yourheadtiltedbackasmuchaspossible.
7. Breathingnormally,holdtheposeforacountof15to30.
8. Exhaleandslowlyrelaxtocomebacktotheinitialposition.
9. Stretchoutyourhands.
Indulgein7to10repetitions,witha15secondpauseinbetween.
InversionPoses:
12.AdhoMukhaSvanasana(DownwardDogpose):
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ThisisamildinversionyogafortinnituscureandisapartofSuryaNamaskar.Asimpletolearn,
easytopracticepose,itcomeswithanarrayofbenefits.Plus,itoffersawholesomestretchtothe
entirebody,makingitmyfavoritepreworkoutandpostworkoutstretchingoption.
Howtodo:
1. Standstraightwithyourfeetflatonthemat.
2. Keepyourspineerectwhileallowingyourhandstorestoneithersideofyourbody,with
palmsfacingthethighs.
3. Breathingnormally,bendforward.
4. Bringyourhandforwardinsuchawaythatthepalmsinfrontofyouonthemat.Spreadout
yourfingers.
5. Bendtheheaddowntoallowtheeyestocomeintocontactwiththefloor.
6. Slowly,stretchyourlegsbackwards,oneatatime,whilemaintainingthebalance.Makesure
thatyourfeetandhandscomeinthesameline.
7. Keepyourelbowsandkneesstraight.
8. Takingadeepinhalation,tuckyourtummycompletelyinward.
9. Holdtheposition,whilebreathingnormally,foracountof30to60.
10. Exhalingslowly,comebacktothestandingpose.
11. Letyourhandrestoneithersideofthebody.
Repeat3to5times,pausingfor15secondsinbetween.
13.UstrasanaCamelPose:
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AcounterposetoNaukasana,theBoatPose,iteasesthetensionexperiencedatyourbackand
tummy.Italsoensuresthatyourbraingetsagooddoseofbloodsupply,easingtensionandstress
levels.
Howtodo:
1. Sitonthematwithkneesfoldedandbuttsrestingontheheels,whilepalmsrestonyourthighs.
2. Slowly,liftyourbodyupfromkneestoallowyourentirebodyweighttobesupportedbythe
knees.
3. Makesurethatyourheelsandgroundarein90degreesangle.
4. Inhaleandexhalingdeeply,archyourback.
5. Liftyourhandsupandthenslowlybringthenbackward,behindyourbody,andtryholding
yourankles,oneaftertheother.
6. Bendyourheadbackwardandstretchbuntilyouexperienceatingleinyourtummy.
7. Breathingnormally,holdtheposeforaslowcountof20to30.
8. Exhaleandslowlyrelax.
9. Comebacktotheinitialposition.
Repeatthisposefor5times,relaxingfor15secondsaftereachrepetition.
14.ViparitaKaraniLegsUpTheWallPose:
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Thispostureallowsyourhead,throat,andnecktobesuppliedwithbloodinabundance.Theresult
yourENTtroublesvanishaway.Agentle,restorative,andrelaxingposeinyogafortinnitus
treatment,itisalsoknownasthefountainoftheyouthpose.
Howtodo:
1. Sitontheyogamat,nexttoawall,insuchawaythatyourleftsiderestonthewall,kneeson
thechest.[Curlontoyour,rightbackrestingonthewall]
2. Slowly,stretchyourlowerbacktorestitonthefloor.
3. Simultaneously,straightenyourkneesandallowyourlegstorestonthewall.
4. Withyourelbows,supportupperportionofyourbody.
5. Now,graduallyrelaxyourlowerbackandelbowstorestcompletelyonthemat.
6. Stretchoutyourhandsoneithersideofyourbody.
7. Closeyoureyesandholdthepose,breathingdeeply,aslongasyoucan.
8. Forrelaxing,bringyourkeensbacktothechestandrollontheside.
Repeattheposethrice,relaxingfor15secondsinbetween.
15.SarvangasanaShoulderStandPose:
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Thisisabasicpose,butneedstobeperformedwithutmostcare.Thisisidealforpeoplesuffering
fromhyperthyroidismastheshoulderstandimprovesthefunctioningofthethyroidgland,ensuring
bettermetabolicrates.Yourcirculationlevelsgetaboost,inturn,healingtheinfectionsthattrigger
tinnitus.
Howtodo:
1. Liedownonthematwithyourbackontheground.
2. Exhaledeeply.
3. Now,asyouinhaleinhaling,raisethelegsinsuchawaythattheymakea90degreeanglewith
themat.
4. Now,exhaleandsimultaneouslyraiseyourwaistwhilepushingyourlegsbackwardsbeyond
yourhead.
5. Supportyourwaistwithyourhands.
6. Holdtheposeforacountof20to30,indulginginnormalbreathing.
7. Exhalingslowly,bendyourknees,curveyourback,andgently,allowyourbodytoreturnto
theinitialposition.
Repeatthrice,relaxing30secondsbeforethenextrepetition.
[Read:HomeRemediesForTinnitus]
PranayamasForTinnutis:
1.KapalabhatiPranayamaSkullShiningBreathingTechnique:
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Arapid,forcefulexhalationfollowedbymildinhalationsthatiswhatthisbreathingtechniqueisall
about.Itistheidealwaytocleanseyourbodyandpepupyourimmunitylevels.Youwillalsofeel
rechargedandrelaxed.Makesureyoudoitonemptystomach.
Howtodo:
1. SitdownonyogamatinPadmasanaorSukhasana.
2. Takethreesoundsofdeepinhalationsandexhalations.
3. Withadeepinhalation,tuckyourabdominalmusclesin.
4. Exhaleforcefully.Itshouldcontinuousexhalationswithyourtummyflapping.Inhalation
shouldstrictlybeapassiveone.
5. Do3setsof20roundseach,includingadeepinhalationandexhalationbetweentwosets.
6. Relaxwithadeepexhalationandbreathenormally.
2.AnulomaVilomaPranayamaAlternateNostrilBreathing:
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Alternatenostrilbreathinghelpsinpurifyingtheentirenervoussystem.Itis,unarguably,oneofthe
easiestandbeststressbustingexercisesyoucaneverlearn.Italsoimprovesthecirculationlevelsby
purifyingit.
Howtodo:
1. SitontheyogamatinPadmasanaorSukhasana.
2. KeepyourhandsonyourthighsinGyanmudra.
3. Nowliftyourrighthand,withpalmsshapedintoPranayamaMudra.[Yourrightthumbshould
beusedtoclosetherightnostril,whilethemiddleandringfingersofrighthandareusedto
closetheleftnostril].
4. Closeyourrightnostrilandtakeaslow,deepinhalationwithyourleft.
5. Closetheleftnostril,holdthebreathforacountof5.
6. Openyourrightnostrilandexhalecompletely.
7. Now,inhaleviayourrightnostril,closeit,holdthebreatheforacountof5,andexhalewith
yourleft.
ThiscompletesoneroundofAnulomaVilomaPranayama.Do25suchrounds.
3.UjjayiPranayamaOceanBreathVictoriousBreath:
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Improveyourbodytemperatureandpepupyourmetabolismandimmunitylevelswiththisbreathing
technique.Agreatwaytohealsoreanddrythroat,itisquiteeffectiveincasesofearinfections.The
tensionexperiencedwithinthethroatandearsarealsoeased.Itisanessentialbreathingtechniqueto
bepracticedtoeasevariousENTailments,includingtinnitus,sinusitis,andtonsillitis.
Howtodo:
1. Sitinacomfortablecrossleggedpositioninanareawherethereisaircirculation.
2. Letyourhandsrestonyourthighs,palmsfacingthethighs.
3. InhaledeeplythroughnoseandslowlyexhalewithyourmouthmakingaAahhsound.
4. Repeat5to8times.
5. Now,closeyourmouth.
6. Continuebreathingwithyournose,makingasimilarsound.
Thismakesoneround.Do2setsof25reps.
4.SuryabhedanaRightNostrilBreathing:
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Activatethesuninyourbodywiththisbreathingtechnique.SuryaisaSanskritwordthatstandsfor
Sun.AsperYogaprinciples,theNadiassociatedwithsunisyourrightnostril.Thisisalsocalledthe
VilomaPranayama.
Howtodo:
1. Sitcomfortablyonthematinacrossleggedpositionofyourchoice,PadmasanaorSukhasana.
2. Takeadeep,yetslowinhalationviayournostril,keepingtheleftnostrilclosedcompletely
withyourlittlefingerandringfingeroftherighthand.
3. Now,closeyourrightnostrilwiththethumbofyourrighthand.
4. Slowly,exhalecompletelyviayourleftnostril,keepingyourrightnostrilclosed.
Oneinhalationandoneexhalationmakesoneround.Do10suchroundstoputyourselfateaseand
pepupyourenergylevels.
Thereisnopermanentsolutionthatcanhelpincompletelyhealingtinnitus.Includefoodsthatcan
improvecirculationlevels,suchaspineapples.Youcanalsousegarlictocombatinfections,
inflammationsandpepupyourimmunity.Alongwiththis,practicetheseyogaposesfortinnitus
relief.Youwilldefinitelyfeelthedifferenceinafewweeks.
Haveyoueverexperiencedringinginyourears?Haveyouevercomeacrossanyonewhohasthis
problem?Whatisyourwayofeasingthetrouble?Sharewithusbelow.
Bio
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NithyaShrikant
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