ExerciseSequence of Yoga Postures for Migraine Relief

Exercises for Headaches: A Guide to 10 Yoga Positions for Migraines

Migraines, one of the most common headache disorders, affect approximately one third of the global population. Fortunately, a potential solution may be closer than we think - yoga.

Combining mindfulness-based stress reduction and yoga therapy with conventional care can help treat migraines, according to experts and studies. Yoga can serve as an effective alternative treatment for not only migraines, but also anxiety, depression, and other mental health conditions.

During a migraine episode, symptoms such as nausea, sensitivity to light, and throbbing head pain on one side can make daily life challenging. However, yoga may provide relief. It's important to note that during a migraine episode, it is cautioned against trying new poses. Instead, practicing within one's abilities, using props and modifications as needed, and consulting a doctor or certified yoga instructor can help ensure safe practice.

Yoga isn't only about the physical poses, but also includes meditation, breathing, and relaxation. These elements can help calm the nervous system, which may be effective for stress-triggered migraines. In fact, practicing yoga in tandem with breathing exercises and meditation may provide the most relief for migraines.

Elodie Gythiel, an advanced Iyengar yoga student and cofounder of Live Yoga Teachers, provides instructions for 10 yoga stretches for migraine relief. These poses, including Child's pose ('Adho Mukha Virasana'), Corpse pose ('Savasana'), and the Standing forward fold pose ('Uttanasana'), are known for their calming effects on the nervous system.

For beginners, it is recommended to start with 5 minutes of daily practice focused on floor poses, gradually adding more complicated standing poses. In cases of facet joint inflammation, it may not be recommended to do poses like Sirsasana, as it could trigger a migraine.

Incorporating yoga as a preventive measure for migraine headaches may be more effective than practicing it during a headache. Yoga can help address triggers and risk factors associated with migraine, such as stress, poor sleep habits, eating less-nutritious foods, and taking certain medications.

As with all treatments, it is recommended to speak with a doctor or therapist before trying yoga for migraine relief. Practicing yoga at the onset or during a migraine may help ease symptoms for some people. The effects of yoga that may help reduce migraine symptoms include relieving pain through stretching, improving vagal tone, calming the sympathetic nervous system, and lowering blood pressure and heart rate.

In summary, yoga, with its mental and physical health benefits including stress relief, improved sleep quality, and help in managing reactions to stress, can be a valuable tool in the fight against migraines. By consulting with a doctor or certified yoga instructor and practicing safely, individuals may find relief from the debilitating symptoms of migraines.