Migraine can be debilitating and extremely frustrating. Traditional medicine often offers little relief for migraine sufferers. However, recent studies have shown that yoga may be an effective treatment for migraines. In this blog post, we will discuss the benefits of yoga for migraine relief and offer a few simple yoga poses that you can try at home!
What is migraine?
Migraine is a type of headache that is usually characterized by throbbing pain, sensitivity to light and sound, and nausea. Migraine attacks can last for hours or even days. According to the Mayo Clinic, about 12% of people in the United States suffer from migraines.
What causes migraine?
The exact cause of migraines is unknown, but they are thought to be caused by changes in brain activity. These changes can be triggered by stress, bright lights, certain foods, or hormonal changes.
Can Yoga help with the migraine pain?
Yoga has been shown to be an effective treatment for migraines. In a study published in the journal Neurology, people who did yoga had fewer migraine attacks and less pain than those who did not do yoga. Yoga can help to reduce stress and relax the mind and body. It can also help to improve circulation and increase blood flow to the head and neck, which can help to reduce migraine pain.
How is Yoga helpful in relieving migraine pain?
There are a few different ways that yoga can help to relieve migraine pain. Yoga poses can help to increase blood flow and circulation to the head and neck, which can help to reduce pain. Yoga breathing exercises can also help to relax the mind and body, which can reduce stress and tension headaches.
Effective Yoga Poses for Migraine Relief
Here are a few yoga poses that you can try at home to help relieve migraine pain:
1. Griva Sanchalan (Neck Roll)
This asana is helpful in relieving tension cervical and neck.
Up down movement:
Sit up straight with your shoulders relaxed. Inhale and gently raise your head up exhale and slowly bring it down. to the right, then to the left. Repeat this several times.
Side neck roll:
Sit up straight with your shoulders relaxed. Inhale and while exhaling gently turn your head to the right. Inhale and bring your neck to the front, again while exhaling slowly turn it to the left. Repeat this several times on each side.
Side bending:
Sit up straight with your shoulders relaxed. Inhale and while exhaling, gently bend your head to the right side. Inhale and come back to the center. Again while exhaling, bend your head to the left side. Repeat this several times on each side
2. Uttanasana (Standing Forward Bend)
This is forward bending asana which helps to regulate the flow of blood towards the head. This asana is helpful in relieving stress and tension headaches.
To do this pose, stand with your feet hip-width apart. Bend forward at the waist and place your hands on the ground. Allow your head to hang down and relax your whole body.
3. Sirsh Pad Angusthasana (Head To Toe Pose)
This yoga asana helps to improve blood circulation and increase blood flow to the head.
To do this pose, stand with your feet at 3 feet distance. Stretch your hands on the side and then lock them at the back. Turn your right feet at 90 degree towards the right, turn your body towards the right. Now Bend the right knee, inhale and while exhaling start bending forward, push the hip down hang your whole body and head low and try to touch your toe with your head. Be in this pose for 10 counts and come while inhaling.
4. Naman Pranam Asana (Prostration Pose)
Naman Pranam asana is a forward bending asana which helps to increase oxygen and blood circulation to the head and neck.
To do this pose, sit on your heels with your hands on the ground in front of you. Inhale and while exhaling, bend forward and place your forehead on the ground. Reach back with your hands and grab your ankles. Hold this position for a few breaths before releasing and sitting up straight.
5. Matasya Asana (Fish Pose)
This yoga asana helps with the migraine pain and is also very beneficial for lungs.
To do this pose, lie on your back with your arms by your sides. Inhale and while exhaling, lift your head and chest off the ground, arch your back and put the crown of your head on the ground. Place your hands under your hips for support. Hold this position for a few breaths before releasing and lying flat on your back again.
6. Sarvang Asana (Shoulder Stand)
This yoga asana affects the pituitary gland and nerves responsible for migraine headache.
To do this pose, lie on your back with your arms by your sides. Inhale and lift your legs and back up into the air until just your shoulder is on the ground. Use your hands to support your back and hips and balance yourself in the air. Hold this position for a few breaths before releasing and lowering your legs back down to the ground.
7. Halasana (Plow Pose)
To do this pose, lie on your back with your arms by your sides. Inhale and lift your legs up while exhaling slowly take your legs behind your head until it is touching the ground. Interlock your fingers and straighten your arms. Hold this position for a few breaths before releasing and lowering your legs back /down to the ground.
8. Bhramari Pranayama (Humming Bee Pranayama)
This yoga breathing technique helps to calm the nervous system and is very effective in relieving stress and tension headaches.
To do this pose, sit with your back straight and eyes closed. Place your hands on your knees with your palms up. Close your ears with your thumbs, place your index fingers above the eyebrows and rest the remaining three fingers on the forehead. Inhale deeply through both nostrils and exhale making a “bee” sound from the throat. Repeat this for a few minutes.
9. Nadi Sodhan Pranayama (Alternate Nostril Breathing)
This yoga breathing technique helps to calm the nervous system and is very effective in relieving stress and tension headaches.
To do this pose, sit with your back straight and eyes closed. Place your right hand on your right nostril and inhale deeply through the left nostril. Now close the left nostril with the ring finger and exhale through the right nostril. Inhale through the right nostril and exhale through the left nostril. Repeat this for a few minutes.
Yoga can be an effective treatment for migraines. It can help to reduce stress, relax the mind and body, improve circulation, and increase blood flow to the head and neck which can all help to reduce migraine pain. Try incorporating some of these yoga poses into your next yoga session to help relieve.
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