Yoga can be an effective tool to reduce the frequency and intensity of migraines and headaches. Its calming poses, combined with breathing techniques, promote relaxation, relieve tension, and improve circulation. Below are some poses and practices tailored to alleviate headaches.
1. Child’s Pose (Balasana)
Why it helps:
This restorative pose eases tension in the back, neck, and shoulders, common triggers for headaches.
How to do it:
- Kneel on the floor, touching your big toes together and sitting on your heels.
- Fold forward, extending your arms out in front or resting them by your sides.
- Rest your forehead gently on the mat, using a cushion if needed for comfort.
- Breathe deeply into your back and sides for 1–3 minutes.
2. Legs-Up-The-Wall Pose (Viparita Karani)
Why it helps:
This pose promotes blood circulation and calms the nervous system, which can ease headache symptoms.
How to do it:
- Sit sideways against a wall and swing your legs up as you lie back.
- Adjust so your hips are close to the wall and your legs are vertical.
- Rest your arms by your sides with palms facing up.
- Close your eyes and take deep breaths for 5–10 minutes.
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
Why it helps:
Gentle spinal movement in this pose relieves tension in the neck and upper back, reducing headache triggers.
How to do it:
- Start on all fours, with your wrists under your shoulders and knees under hips.
- Inhale, arch your back and lift your head and tailbone (Cow Pose).
- Exhale, round your back, tuck your chin and press into your hands (Cat Pose).
- Repeat for 1–2 minutes, synchronizing with your breath.
4. Seated Forward Bend (Paschimottanasana)
Why it helps:
This pose calms the mind and releases tension in the spine and shoulders.
How to do it:
- Sit on the floor with your legs extended.
- Inhale, lengthen your spine, and reach your arms overhead.
- Exhale, fold forward, reaching for your feet or shins.
- Relax your head and neck, breathing deeply for 1–2 minutes.
5. Alternate Nostril Breathing (Nadi Shodhana)
Why it helps:
This breathing technique balances the nervous system and reduces stress, a common headache trigger.
How to do it:
- Sit comfortably with your spine straight.
- Close your right nostril with your thumb and inhale through your left nostril.
- Close your left nostril with your ring finger, release your right nostril, and exhale through the right.
- Inhale through the right nostril, close it, and exhale through the left.
- Repeat for 5–10 cycles, focusing on slow, steady breaths.
6. Corpse Pose (Savasana)
Why it helps:
This ultimate relaxation pose helps calm the mind and body, relieving headache symptoms.
How to do it:
- Lie flat on your back, arms relaxed by your sides, palms up.
- Close your eyes and take slow, deep breaths.
- Focus on relaxing each part of your body, starting from your toes to your head.
- Stay here for 5–10 minutes.
Tips for Practice
- Environment: Practice in a quiet, dimly lit space to minimize external triggers.
- Consistency: Regular yoga practice can help reduce headache frequency over time.
- Hydration: Stay hydrated before and after yoga to prevent dehydration-induced headaches.
These yoga poses and breathing techniques can be a soothing addition to your routine, helping you manage and alleviate headache pain naturall