Migraine is a well-known chronic disorder that significantly affects many individuals. This condition generally can cause severe headaches. For some individuals, the headaches are accompanied by nausea, vomiting, and sensitivity to light and sound. Migraine headaches are so severe that it can disrupt one’s daily life. It is observed that approximately 13% of the population worldwide suffers from migraine.
Although there are medicines available for migraines, people are turning towards holistic approaches like yoga to find relief. Yoga not only alleviates migraine symptoms but also addresses the emotional aspects of living with migraines. The gentle movements, mindfulness, and breathing awareness of yoga provide relief from migraine symptoms.
Yoga is a tool that not only helps manage migraine attacks but also helps attain deeper connections between the mind and body. In this blog, we will explore some yoga poses for migraines that may help mitigate the symptoms and their benefits.
Benefits of Yoga Poses for Migraine
Yoga offers a myriad of benefits for people suffering from migraine. This holistic approach is known immensely for reducing pain and migraine intensity along with improving quality of life. Let’s check how yoga poses for migraines help in this condition.
1. Improves Circulation
Several yoga poses for migraine tend to improve the blood flow in the brain. This potentially helps to alleviate the migraine symptoms.
2. Reduces Stress
Yoga is prominently known for its calibre of reducing stress, which is known as one of the common triggers for migraines. Deep breathing helps to calm the entire nervous system.
3. Enhances Sleep Quality
Yoga has been evidently known to improve sleep quality, which is the key to recovering from any condition. A well-rested body is likely to experience fewer migraines.
4. Relieves Tension
Yoga helps to relieve tension in the body by releasing tightness and promoting relaxation. Many people have tension in their neck, shoulder, and back, which contributes to migraines.
5. Improves Overall Health
Yoga helps improve overall health, including increasing flexibility and strength, reducing anxiety and depression, and increasing body awareness. Apart from these, it also addresses mental and emotional health.
Best Yoga Poses for Migraine You Should Try Out
After knowing the benefits of yoga poses for migraine. Let’s take a look at different types of yoga poses for migraine, which will help to tackle this condition.
1. Balasana (Child Pose)
Balasana or child pose, gently stretches the neck, back, and shoulders, relieving tension. Such yoga poses for migraine reduces stress, promotes calmness, and is beneficial in tackling migraine symptoms. Let’s look at the steps.
- Kneel down on the floor with your big toes joining each other and knees apart from each other.
- Slowly sit down on your heels and bend forward.
- Extend your arms forward on the floor while you rest your forehead on the floor.
- Now, close your eyes and take deep breaths. Focus on the shoulder, neck, and back.
- Hold this position for 1-3 minutes or as long as you feel comfortable.
- Then, slowly come out by gently lifting your torso.
Tips for Balasana
- You can use a pillow or yoga block if your forehead does not comfortably reach the ground.
- You can sit with crossed legs if you are not comfortable kneeling down.
2. Marjaryasana-Bitilasana (Cat-cow Pose)
Marjaryasana-Bitilasana or cat-cow pose is one of the dynamic yoga poses for migraine that is a combination of two poses Marjaryasana (Cat Pose) and Bitilasana (Cow Pose). The gentle movement of this pose relieves the strain on the back and neck, making it beneficial for migraine pain.
- Come on all fours and align your wrists and knees under your shoulders and hips, respectively.
- Now, inhale slowly and arch your back, dropping your belly towards the floor (cow pose).
- Lift your head and tailbone upwards, broaden your shoulder, and open your chest.
- Slowly exhale as you round your back towards the ceiling.
- Tuck your chin to your chest while you draw your belly button towards the spine (cat pose).
- Continue with the flow for 1-2 minutes, for a few rounds, and come to the neutral position.
Tips for Marjaryasana-Bitilasana
- Practise this asana slowly and carefully; do not force your body.
- Engage your core muscles while transitioning from one pose to another.
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3. Uttanasana (Standing Forward Bend)
Uttanansan, or standing forward bend pose, is one of the grounding yoga poses for migraines that includes folding forward from a standing position. This pose effectively oxygenates the brain, helping to overcome migraine aches. Here are the steps.
- Stand straight with your feet hip-width apart and weight evenly distributed on both legs.
- Inhale as you raise your arms towards the ceiling.
- Exhale and lean forward, bringing your torso towards your thighs.
- Allow your head to hang.
- Place your hands on the floor, ankles, or shins as per your flexibility.
- Take deep breaths and hold this position for 1-2 minutes.
- Come out of the pose by slightly bending your knees and returning to the standing position.
Tips for Uttanasana
- If you are unable to place your hands on the floor directly, then use yoga blocks under your hands for support.
- You can keep your knees slightly bent to prevent any strains.
4. Viparita Karani (Legs-Up-The-Wall Pose)
Viparita Karani or legs up the wall pose, is among the best restorative yoga poses for migraine, where you have to lie on your back with your legs uplifted against the wall. Let’s check how to do this interesting pose.
- Find a comfortable wall and start with sitting next to the wall.
- Now, slowly lie back on the floor and swing your legs onto the walls.
- Make sure your position is so that your sitting bones are close to the wall.
- Extend your arms up with palms facing up.
- Close your eyes and breathe deeply. Hold this position for 5-15 minutes, allowing your body to fully unwind.
- Gently come out of the pose by bending your knees and rolling to your side.
Tips for Viparita Karani
- You can use a bolster or folded blanket under your hips for extra support.
- You can rest your hands on your stomach instead of keeping it extended.
5. Paschimottanasana (Seated Forward Bend)
Paschimottanasana, or seated forward bend, is among the most calming yoga poses for migraines that requires you to sit with your legs extended and bend forward to reach your feet. This pose stretches the spine and hamstring. Here are the steps.
- Sit on the floor with your legs extended and your feet back straight.
- Lengthen your spine and raise your arms upwards above your head.
- Hinging at your hips, slowly bend forward to reach your feet.
- Keep your back straight, bring your face between your shins, and try not to round your shoulders.
- Be in this position for 1-3 minutes while you breathe in and out slowly.
- To come out slowly, rise back to the seated position.
Tips for Paschimottanasana
- You can use a cushion or folded blanket under your hips for additional support.
- You can slightly bend your knees if you feel tightness in your hamstring.
6. Setu Bandhasana (Bridge Pose)
Setu Bandhasana, or bridge pose, is a gentle backbend where one has to lie down on one’s back, lifting one’s hips. This is one of the most powerful yoga poses for migraines that helps enhance blood flow, reducing migraine symptoms. Let’s take a look at the steps.
- Lie on your back on the floor with your knees bent and feet at hip width.
- Keep your hands rested alongside your body and heels close to your hip bones.
- Now, inhale and slowly lift your hips by pressing your feet into the floor.
- You can also clasp your hands if you are comfortable.
- Hold there for 3-5 minutes and relax.
- Gently lower your hips to come out of the pose.
Tips for Setu Bandhasana
- You can use a cushion or a yoga block under your hips.
- Do not force your body and perform the steps slowly.
7. Salamba Sarvangasana (Shoulder stand)
Salamba Sarvangasana, or shoulder stand, is an inversion pose that involves lifting legs and hips supported by shoulders. This is one of the effective yoga poses for migraines that calm down the nervous system, easing the migraine.
- Lie down on your back, inhale deeply, and slowly bring your knees to your chest, preparing yourself for the lift.
- Now, exhale and very carefully lift your leg towards the ceiling.
- Keep your elbows close to your body, and support your lower back with your hands.
- Ensure your body remains aligned in a straight line from shoulders to feet. And your head on the floor.
- Try to stay in this position for 1-5 minutes.
- Now, to come out, cautiously lower your legs back on the floor and rest a bit before switching to another pose.
Tips for Salamba Sarvangasana
- Place a folded blanket or a bolster under your shoulder for support if you find it challenging to hold the pose.
- If you experience any kind of discomfort, then come out of the pose immediately.
8. Shashankasana (Rabbit Pose)
Shashankasana, or rabbit pose, is a mellow yoga pose for migraines that includes sitting on your knees and folding forward. This pose helps release tension in the common areas affected by migraine. Let’s find out how to practise the pose.
- Kneel on the floor with your knees apart and big toes touching each other.
- Sit on your heels, fold from your hips, and extend your arms in front.
- Bring your forehead onto the mat, close your eyes, and breathe deeply.
- Remain in position for 1-3 minutes and come out of the pose by lifting your head.
Tips for Shashankasana
- Place a cushion or blanket under your forehead if you feel uncomfortable reaching the mat.
- You can also sit with crossed legs if you find such yoga poses for migraine challenging to sit on your heels.
9. Sirsasana (Headstand)
Sirsasana or headstand, is an inversion pose that requires you to balance on your head with your legs raised. This yoga pose for migraine strengthens the nervous system by enhancing circulation. Here are the steps.
- Kneel on a mat and tangle your fingers behind your head.
- Now, bend and place the crown of your head on the mat.
- Very carefully engage your core muscles and lift your feet off the floor.
- Extend your legs upwards and keep them straight and together.
- Make sure your body is aligned from head to toe.
- Breathe deeply, holding on to the position for 15-30 seconds.
- To come out of the pose, gently lower your legs and come back to the initial pose.
Tips for Sirsasana
- Beginners must practise this step with their backs against the wall.
- If you feel discomfort, come out of the pose immediately.
- Initially, do not force yourself; stay in the pose only until you are comfortable. With practice, you can gradually increase your headstand time.
10. Savasana (Corpse Pose)
Savasana or corpse pose, is one of the most recommended restorative yoga poses for migraine practised at the end of the yoga session. This yoga pose for migraine includes lying down on your back to relax your body. This pose promotes relaxation and alleviates stress, helping to combat migraines.
- Once you are done with your yoga session, lie down on your back with your legs extended and slightly apart.
- Place your hands alongside your body with palms facing up.
- Make sure your head, neck, and spine are aligned properly.
- Now, close your eyes and start breathing in and out deeply.
- With each breath, you can feel your body getting relaxed.
- Stay there for 5-15 minutes, and then come out.
- To come out slowly, wriggle your fingers and toes, roll on the side, forming a foetal position, and come to a seated position.
Tips for Savasana
- If you feel uncomfortable, use a cushion or bolster under your feet or knees.
- Additionally, dim the lights and play some soft music for relaxation.
Bonus tip:
- Another powerful yoga exercise is Pranayama for migraines.
- Pranayam for migraine is done through various breathing techniques.
- Some effective pranayama for migraine are nadi shodhana pranayama, ujjayi, brahmari, kapalbhati and sitali pranayam.
- The different breathing techniques of pranayama activate the parasympathetic nervous system, help with deep relaxation, and combat migraines.
Conclusion
Medical News Today also published article about yoga for migraine Embracing yoga in daily routine can act as a powerful practice to diminish migraine. Whether you include different yoga or incorporate different pranayama for migraines, both could be a valuable addition to your migraine management toolkit. Yoga can be highly effective in enhancing circulation and relieving tension, managing migraines and promoting overall well-being.
Yoga for migraine like balasana, marjaryasana-bitilasana, uttanasana, viparita karani, setu bandhasana, salamba sarvangasana, shashankasana, paschimottanasana, sirsasana and savasana offers unique benefits. Pranayam for migraine have also been equally effective.
Hence, religiously following these relaxing yoga poses for migraine will help calm the nervous system, reduce stress, and tranquilize the mind. So, integrate these yoga techniques into your life to cultivate resilience for migraine and have a balanced and healthier life.