Practicing Yoga for Migraine Relief

If you are someone who has been dealing with migraines, you know how challenging it can be to find relief. From over-the-counter medications to prescription drugs, it can seem like you have tried everything. But have you considered the therapeutic benefits of practicing yoga for migraine relief? 

A migraine may start with a throbbing head and pain in one eye. It may progress to an ear-ringing headache, nausea, vomiting, dizziness, and sensitivity to light and sound. Often migraines are accompanied by auras, scalp sensitivity, and mood problems. The cause of migraines is often unknown. Many people believe a hormonal imbalance or infections may trigger migraines. Regardless of the cause, the long-term goal of a migraine treatment program is to reduce the frequency and intensity of migraine attacks. 

Yoga is a holistic practice offering various physical, mental, and emotional benefits. Yoga is a gentle and non-invasive exercise that can help reduce stress, migraine relief,  improve flexibility, and boost overall well-being. But what makes yoga particularly effective in relieving migraines is its ability to regulate the nervous system, often the root cause of migraine fullches.

Beast Breaths

Begin in an upright sitting position on the floor with your legs crossed, while maintaining good alignment with your head, shoulders, and hips.  or yoga block. Then place one finger in each hand between your cheeks and your ears. Inhale through the nose, then press the cartilage between your cheeks and ears. As you exhale, make a loud humming sound until all air exhales. Afterward, repeat the movement and start with 1 set of 8 repetitions.

You can use support such as a yoga block, book, pillow, or cushion for this exercise.

1. Cat-Cow

Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Contract your abdominal area. After that slowly lift your head and arch your mid-back. Then alternate by rounding out your mid back as you drop your head downward. Repeat the movement, alternating directions.

2. Eagle Arms

Begin in an upright sitting position on the floor with your legs crossed in front of your body, while maintaining good alignment with your head, shoulders, and hips. Engage your core. Then cross your arms in front of your body at shoulder height, wrapping at the elbows and wrists. After that hold this position for several deep belly breaths, through your nose and out through your mouth. Afterward, relax and return to the starting position. Repeat the movement on the opposite side.

To make the exercise easier, cross your arms in front of your body, where the back of your palms meets.

3. Progressive Exercis

a. Half Circle Neck Stretch

Begin in an upright sitting position on the floor with your legs crossed, while maintaining good alignment with your head, shoulders, and hips. Then place your hand on your knees and engage your core while looking for a light stretch along the sides of the neck, lower your gaze, then drop one ear towards your shoulder and gently swing your head side to side. Afterward, relax and repeat the movement.

To intensify this exercise, slowly bring your gaze towards the sky from the end position of the Half Circle Neck Stretch, then gently lower your gaze. Drop one ear towards your shoulder and swing your head side to side. After that repeat the sequence of movement.

b. Side-Down Neck Stretch

Begin in an upright sitting position on the floor with your legs crossed, while maintaining good alignment with your head, shoulders, and hips. Then place your hands on your knees and contract your core while looking for a light stretch, slowly turn your head to one side, hold this position for a few belly breaths, and tuck your chin. After that hold this position for three deep belly breaths, in through your nose and out through your mouth. Return to the starting position.

b. Revolve Neck Stretch

From the end position of the Up-Down Neck Stretch, turn your head to the opposite side, while bringing your gaze towards the sky. Then relax and return to the starting position. Afterward, repeat the movement on the opposite side. Start with 1 set of 5 repetitions.

4. Supported Bridge

Lie on your back with your knees bent and your feet flat on the floor, while relaxing your upper body. Then extend your arms out at your side and engage your core. Put a yoga block below your hips while maintaining a good alignment with your head, shoulders, hips, and knees. After that hold this position for several deep belly breaths, through your nose and out through your mouth. Relax and return to the starting position.

Variation 1: Supported Bridge

Lie on your back on the floor, place a yoga block below your hips, then extend your legs upward, while pointing your toes to the back. Then engage your abdominal muscles. Place your hands on your sides. After that hold the position for several deep belly breaths through your nose and out through your mouth. Then relax and return to the starting position.

You have the option to do this exercise against a wall.

Variation 2: Supported Bridge

Lie on your back on the floor and place a yoga block below your hips. Engage your abdominal muscles, then place your hands on your sides. After that hold the position for several deep belly breaths through your nose and out through your mouth. Relax and return to the starting position.

5. Knees to Chest

Lie on your back with your knees bent and your feet flat on the floor. Then bring both knees towards your chest and hold onto your knees with both arms, looking for a light stretch in the glutes and lower back. You should feel a light stretch in your lower back, hips, and glutes. After that take several deep belly breaths, in through your nose and out through your mouth. Then relax and return to the starting position.

To intensify this exercise, while gently rock your knees from side to side.

6. Seated Spinal Twist

Begin in an upright sitting position, while maintaining good alignment with your head, shoulders, and hips. Engage your core, then place one hand on your opposite thigh. Twist your upper body to one side, reaching back with your other hand for a light stretch. Then rake a couple of deep belly breaths, in through your nose and out through your mouth. After that return to the starting position and repeat the movement on the opposite side.

You can do this in a lying down position with or without support.

1. Seated Corpse Pose

Begin in an upright sitting position on the floor with your legs crossed, maintaining good alignment with your head, shoulders, and hips. Relax your upper body and release any tension in your body. Allow your body to feel heavy and begin to notice how you feel, and you breathe. Come back to the present moment by taking deep belly breaths. Begin to wiggle your toes and fingers or move your head side to side as slowly and gently as you can.

2. Gratitude Meditation

Begin in an upright sitting position on the floor with your legs crossed, maintaining good alignment with your head, shoulders, and hips. Place one hand over your chest and one hand on your belly. Close your eyes and find gratitude, then take a few deep belly breaths, in through your nose and out through your mouth.

3. Prayer Hands

Begin in an upright sitting position on the floor with your legs crossed in front of your body. Maintain good alignment of your head, shoulders, and hips. Place your hands together at the center of your heart and close your eyes. Hold this position for several deep belly breaths, through your nose and out through your mouth.

4. Namaste

Begin in an upright sitting position on the floor with your legs crossed in front of your body. Place your hands in a prayer pose in front of your heart or head, close your eyes, and bow your head down. Hold this position for a few seconds, then bring your gaze in front. Relax and return to the starting position.

Practicing yoga can be an effective and holistic way to manage migraines. It offers relief from the physical symptoms of migraines, such as pain and tension, and addresses the underlying causes, such as stress and anxiety.

Through regular practice, yoga can help individuals with migraines develop greater mind-body awareness, increase their resilience and improve their overall well-being.

So if you suffer from migraines, don't hesitate to give yoga a try. With patience, persistence, and guidance from a qualified instructor, you can learn to harness the power of yoga to find relief and peace amidst the storm. By incorporating a regular yoga practice into your routine, you may experience fewer severe migraines and improved overall well-being. 

Remember, practicing yoga is a journey; being patient and kind to yourself as you explore different poses and techniques is important. So roll out your mat, take a deep breath, and embrace the healing power of yoga. You got this!