To improve blood flow to the head and aid in the alleviation of migraine pains, bend your legs and lower your upper body to the ground as you exhale. As you inhale, lean your upper body forward until your arms and forehead touch the floor. Hold for a few seconds before raising your upper body again. Exhale as you return to a standing position.
This pose is called Shashankasana or hare pose and is the solution you’re looking for to relieve pain from migraines and headaches.
For maximum effect, practice this pose every day for at least 3 minutes. You’ll feel the difference in no time!
If you are experiencing a migraine, your blood vessels dilate. When this increases the blood flow to your head, you will want to do yoga poses where your head is above your heart. You can then take a rolled towel or blanket and put it under your head in order to modify other positions where ordinarily your head would be below your heart.
Types of headache and poses to relieve the pain
There are three different types of headaches, and each type has a different yoga pose that will help:
1. Tension headaches are caused by stress or muscle tension in the neck and shoulders. The best pose to relieve this type of headache is the child’s pose.
2. Sinus headaches are caused by inflammation in the sinuses. The best pose to relieve this type of headache is the supported shoulders.
3. Migraine headaches are caused by tension in the head and neck, as well as constriction of blood vessels. The best pose to relieve this type of headache is the dolphin pose.
Some poses may not be ideal when having a migraine attach. For child’s pose, you would typically sit between your bent knees and then bend at the waist. However, if you want to try this pose during a migraine, put a rolled-up blanket or towel under your forehead so that your head is in line with your chest.
About migraines and headaches:
Millions of people suffer from headaches and migraines, and for many, traditional medication doesn’t provide relief. In fact, for some people, medication can actually make the problem worse. This guide provides a detailed yoga routine that has been shown to help relieve headaches and migraines in many people.
What are migraines or headaches?
Migraines are a type of headache that can cause severe pain, nausea, and other symptoms. Migraines are often accompanied by light sensitivity, noise sensitivity, and even smells can trigger migraines in some people.
Headache is a very general term that is used to describe any type of pain that occurs in the head. There are many different types of headaches, and migraines are just one type.
A head wrap during yoga session may help with the pain:
Consider using a head wrap during your yoga session if you are struggling with headaches or migraines. The added pressure of the head wrap can help to release some of the tension in your head and neck muscles.
1. Start by lying down on your back in a comfortable position.
2. Place the head wrap around your forehead, making sure that it is not too tight.
3. Close your eyes and allow your body to relax.
4. Breathe deeply and slowly for several minutes, focusing on each breath.
5. When you are finished, remove the head wrap and sit up slowly.
What causes migraines and headache
There is still much unknown about migraines, but there are some theories about what causes them. It is thought that migraines may be caused by changes in the brainstem and its interactions with the trigeminal nerve, which is a major pain pathway.
It is also believed that migraines may be triggered by changes in brain chemicals, including serotonin and magnesium. Serotonin levels drop during a migraine, and magnesium levels are often low in people who suffer from migraines.
There are many other possible triggers for migraines, including stress, lack of sleep, bright lights, certain foods and drinks, and even changes in the weather.
What are the symptoms of a migraine or headache pains?
The most common symptom of a migraine is a throbbing or pulsing pain on one side of the head. This pain is often severe and can be accompanied by other symptoms, including nausea, vomiting, sensitivity to light and noise, and changes in vision.
Migraines can last for hours or even days, and they can be so debilitating that people are unable to function normally.
How can yoga help relieve migraines and headaches?
Yoga is a type of exercise that involves stretching, deep breathing, and relaxation. Yoga has been shown to be effective in reducing stress, improving sleep, and reducing pain.
One study found that people who did yoga twice a week for eight weeks had fewer migraines and less severe pain when they did have a migraine.
Other studies have found that yoga can help reduce the frequency and intensity of headaches, as well as improve quality of life.
Yoga works by reducing stress and improving sleep, which can help to reduce the frequency and severity of headaches. Yoga also helps to stretch and strengthen the muscles in the neck and shoulders, which can help to relieve tension headaches.
What is the best yoga routine for migraines and headaches?
There are many different yoga poses that can help to relieve migraines and headaches. Here is a detailed yoga routine that you can do at home to help reduce your pain.
1. Cat-Cow Pose
Start on your hands and knees in a “tabletop” position. Make sure your wrists are directly under your shoulders and your knees are directly under your hips.
As you inhale, arch your back and look up toward the ceiling, letting your stomach sink toward the floor. This is the “cow” pose.
As you exhale, round your back and tuck your chin toward your chest, drawing your stomach up toward your spine. This is the “cat” pose.
Repeat this sequence 10 times.
2. Child’s Pose
Start in a tabletop position. As you exhale, slowly sit back on your heels and lower your forehead to the floor.
Stretch your arms out in front of you and rest your chest on your thighs. Relax your whole body and breathe deeply.
Stay in this pose for at least 1 minute.
3. Downward Facing Dog Pose
Start in a tabletop position. As you exhale, lift your hips up and back, straightening your legs and drawing your heels toward the floor.
Your body should form an “A” shape. Keep your arms straight and press firmly into your hands. Relax your head and neck and breathe deeply.
Stay in this pose for at least 1 minute.
4. Cobra Pose
Lie on your stomach with your legs stretched out behind you and your hands by your sides. As you inhale, lift your head and chest off the ground and back into a Cobra pose.
Keep your shoulders down and away from your ears. Hold this pose for a few breaths, then return to the starting position.
Repeat this 3 times.
5. Triangle Pose
Stand with your feet about 3 feet apart. Extend your right hand out to the side and bend your body to the left, resting your left hand on your left leg.
Make sure your right hand is in line with your right foot and your left hand is in line with your left foot. Hold this pose for a few breaths, then switch sides.
Repeat this 3 times on each side.
6. Warrior III Pose
Stand with your feet about 3 feet apart. Shift your weight onto your left leg and lift your right leg off the ground, keeping your hips level.
Extend your arms out to the sides and look forward. Hold this pose for a few breaths, then switch sides.
Repeat this 3 times on each side.
7. Seated Forward Bend Pose
Sit on the ground with your legs stretched out in front of you. As you exhale, slowly lean forward from your hips, keeping your back straight.
Rest your chest on your thighs and your forehead on your knees. Hold this pose for a few breaths, then return to the starting position.
Repeat this 3 times.
8. Corpse Pose
Lie on your back with your legs and arms stretched out. Close your eyes and focus on relaxing your whole body.
Breathe deeply and slowly. Stay in this pose for at least 5 minutes.
Tips for doing yoga at home to relieve headaches:
If you’re new to yoga, it’s best to start with a beginner’s class or private lesson to learn the proper form for each pose.
If you have any chronic health conditions, consult with your doctor before starting a yoga practice.
Wear comfortable clothing that won’t restrict your movement.
Do not push yourself beyond your limits. Go only as far as you feel comfortable and stop if you feel any pain.
Listen to your body and breathe deeply.
Be patient and consistent with your practice. The more you do it, the better you will feel. It is not a quick fix, but rather a lifelong journey.
Yoga is just one piece of the puzzle when it comes to managing headaches and migraines. Other lifestyle changes such as getting enough sleep, eating a healthy diet, and reducing stress can also help. Talk to your doctor about what’s best for you.