Yoga for Migraine Relief

If you have ever experienced a migraine, you know how debilitating it can be. The pounding headache, sensitivity to light and sound, and nausea can make it impossible to function normally. While medications are available to treat migraines, they can be expensive, and many people prefer to explore alternative treatments. One such treatment is yoga. Yoga is indeed an effective method for reducing the frequency and severity of migraines. Today, let’s explore how yoga can help relieve migraines and provide tips for incorporating yoga into your migraine management plan.

Yoga For Migraine Warm-Up

• Beast Breaths

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. Bring your index finger on each side of your ear cartilage. Close your eyes and take a deep belly breath through your nose. After that, gently press your ear cartilage in and exhale as you hum from your nose, feeling the vibration on your head. Repeat the movement. Start with 1 set of 5 repetitions.

Beast Breaths

Yoga For Migraine Routines

1.Side Neck Stretch

For this exercise, use yoga blocks for support.

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. Place a yoga block on each side and rest your hand on top for support. Engage your core. Looking for a light stretch along the side of the neck, drop one ear towards your shoulder. To intensify the stretch, use your hand to pull your head closer to your shoulder gently.  Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.

2. Half Circle Neck Stretch

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. Then place your hands on your knees and engage your core. Looking for a light stretch along the side of the neck, lower your chin towards your chest, then swing your head to one side, bringing your ear towards your shoulder. After that, reverse the movement back to the center and rotate your neck to the opposite side. Repeat the movement, alternating directions.

• Progressive Exercise:

From the Half Circle Neck Stretch, then progress your range of motion by swinging your head to one side and then leaning your head further back at an angle, bringing your gaze towards the ceiling. After that, return to the starting position and rotate your neck to the opposite side. Repeat the movement, alternating directions.

3. 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 ross 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, in through your nose and out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.

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

4. Child’s Pose

For this exercise, use a yoga block for support.

Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Then tighten your abdominal area, widen your knees, and place a yoga block between your ankles. Shift your hips back to your feet and rest your seat on the block as you extend your arms overhead. After that, hold the position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.

• Counter Stretch:

Plank Hip Tap

From the Child’s Pose position, return to the tabletop position, then rotate your hips to one side. Then, return to the starting position and repeat the movement on the opposite side.

5. Cat-Cow

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

• Counter Stretch:

Wrist Circles

From the Cat-Cow position, shift your hips back to rest your seat on your feet. Raise your hands to chest height. Then, clasp your hands together and rotate your wrists in a clockwise direction. Repeat the movement in the opposite direction.

6. Viparita Karani or Legs up the Wall

For this exercise, use a yoga block for support and added elevation.

Before you begin, lie on your back on the floor with your knees bent and feet flat on the floor, relaxing your upper body. Place the yoga block under your hips, keeping your elbows planted on the sides for balance. Tighten your core, slightly bend your knees and raise both legs upward. You can opt to do the exercise against a wall. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth. Lower both legs back down to return to the starting position.

• Variation Exercise

For this exercise, use a yoga block for support and added elevation.

Lie on your back with your knees bent and your feet flat on the floor. Then, place a yoga block underneath your hips. Engage your core and bring both knees up towards your chest, holding onto your knees with both arms. And then, hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.

• Counter Stretch:

Lie on your back on the floor with your knees bent and your feet flat on the floor, wider than shoulder-width apart. Engage your core. Then, slowly rotate your lower body to lower both knees to one side. Return to the middle position and repeat the movement on the opposite side.

7. Spinal Twist

Lie on your back with your knees bent and your feet flat on the floor, relaxing your upper body. Then, straighten one leg, then twist through your low back, pelvis, and spine to move your bent knee across your body towards the floor. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.

Moreover, to make the exercise easier, place a yoga block underneath your knee for support.

• Counter Stretch:

Lie on your back on the floor with your legs straight, while maintaining good alignment with your head, shoulders, hips, and legs. Engage your core, then bring both knees to your chest, and hold onto your knees with both arms, looking for a light stretch in the lower back and glutes. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth. After that, relax and return to the starting position.

8. Seated Forward Fold

For this exercise, use yoga blocks for support.

Begin in an upright sitting position on the floor, keeping your upper body in good alignment. Extend both legs in front of your body with your feet together and your toes pointing upward. Then, place 2 yoga blocks on your shin, just below your knees. Contract your core. Hinge through your hips to bend your upper body forward, resting your forehead on the yoga block. Hold the position for several deep belly breaths, in through your nose and out through your mouth. After that, relax and return to the starting position.

Seated Forward Fold

• Counter stretch:

Firtsly, begin in an upright sitting position on the floor with your legs straight. Place your hands behind you for support. Then, engage your core and push from your feet to lift your hips, while maintaining good alignment with your head, shoulders, hips, and toes. After that, hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. 

9. Baddha Konasana or Bound Angle Pose

Firtsly, begin in an upright sitting position on the floor, while maintaining good alignment with your head, shoulders, and hips. Then bend your knees out to the sides, bringing the soles of your feet together. After that, hold onto your toes with both hands and bend your upper body forward, elongating your spine. After that, hold this position for a few seconds. Relax and repeat the movement. 

Moreover, to make the exercise more challenging, press your chin towards your chest and hinge through your hips to rest your forehead on your toes.

Yoga For Migraine Cool Downs

1. Breaths

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. Bring one hand over your chest and your other hand on your belly. Then, close your eyes and hold the position for several deep belly breaths, in through your nose and out through your mouth. After that, relax and return to the starting position. 

2. Seated Prayer Hands

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. Then press your palms together in a prayer position at chest height. After that, close your eyes and hold this position for several deep belly breaths, in through your nose and out through your mouth.

Undeniably, yoga can be a very helpful way to deal with and lessen the effects of migraines. Yoga for migraines is indeed effective with its emphasis on relaxation, mindfulness, and gentle movement.  Moreover, yoga can help calm the mind, ease tension in the body, and promote overall wellness. People with migraines may also find relief from the pain, tension, and stress that come with them if they do yoga regularly.

Don't hesitate to try yoga if you're suffering from migraines. Additionally, there are many different styles and approaches to yoga that can be tailored to your individual needs and preferences.

Remember, with yoga, every step forward is towards greater well-being and peace of mind.

Check out our Advanced Yoga for Migraine Relief straightaway!