Yoga For Migraine Relief: 5 Yoga Poses To Alleviate Throbbing Headache

It was a typical Tuesday afternoon when I found myself once again battling a migraine. The piercing pain on the left side of my head was relentless, coupled with dizziness and sensitivity to light that seemed to make every second unbearable. I had tried various medications, but nothing seemed to offer long-lasting relief.

That’s when I turned to yoga. It seemed to have not only help alleviate my symptoms but also become part of my regular yoga practice to prevent future episodes.

Migraines, characterized by throbbing pain, nausea, and dizziness, can often interrupt our daily lives. Unlike regular headaches, migraines can last for hours or even days. In my search for a natural solution, yoga proved to be a game-changer, providing both physical and mental relief. But how exactly does yoga help?

It isn't entirely clear how yoga changes the body to aid in migraine relief, but studies suggest that the parasympathetic nervous system (PNS) may play a key role. The PNS is responsible for regulating your body’s rest and digestion processes, helping to slow your heart rate and lower blood pressure. When activated during yoga, the PNS can create a calming effect, which is essential for managing migraine symptoms.

A 2014 study revealed that individuals practicing yoga experienced reduced frequency and intensity of migraines. Participants also showed improvement in vagal tone, which refers to the level of activity in the PNS. When this balance is restored, the likelihood of migraines decreases significantly.

Specific yoga poses target stress and tension, which are often triggers for migraines. These poses also help improve circulation, promoting blood flow to the brain, which can ease throbbing and pain. In fact, another study from 2020 confirmed that yoga can reduce the frequency, duration, and intensity of tension headaches.

Yoga Asanas for Migraine Relief

Here are five yoga poses (asanas) that can provide migraine relief and improve overall well-being:

1. Balasana (Child’s Pose)

How to Perform:

- Kneel on the floor, keeping your toes together and your knees wide.

- Lower your buttocks onto your heels and stretch your arms forward.

- Rest your forehead on the floor, allowing your shoulders and neck to relax.

- Hold for one minute or longer, focusing on deep breathing.

Benefits:

Balasana is known for its calming effects. This pose soothes the nervous system, reduces tension in the neck and back, and helps relieve headaches. By resting your forehead on the ground, it can also alleviate pressure, making it a go-to for those experiencing migraines.

2. Setu Bandhasana (Bridge Pose)

How to Perform:

- Lie on your back with your knees bent and feet flat on the ground.

- Press your feet and arms into the floor as you lift your pelvis towards the ceiling.

- Keep your thighs parallel and hold the pose for up to one minute.

- Lower your torso back to the floor gradually.

Benefits:

Bridge pose opens up the chest and shoulders, which can reduce tension and anxiety. It improves circulation to the brain and can help with migraines by calming the mind and releasing stress.

3. Adho Mukha Svanasana (Downward Facing Dog)

How to Perform:

- Start on your hands and knees, aligning wrists under shoulders and knees under hips.

- Lift your pelvis and straighten your legs, distributing your weight evenly between hands and feet.

- Hold for up to two minutes, focusing on lengthening your spine and breathing deeply.

Benefits:

Downward-facing dog increases blood circulation to the brain, which can help reduce the intensity of migraines. This pose also stretches the spine, hamstrings, and shoulders, releasing tension that may contribute to headaches.

4. Viparita Karani (Legs Up the Wall)

How to Perform:

- Lie on your back with your legs resting vertically up against a wall.

- Let your arms relax at your sides and breathe deeply.

- Hold this position for 5 to 10 minutes, allowing your body to fully relax.

Benefits:

This pose is incredibly restorative and promotes relaxation. It helps improve blood flow from the legs back to the heart and brain, aiding in migraine relief by calming the mind and reducing pressure.

5. Savasana (Corpse Pose)

How to Perform:

- Lie flat on your back with arms and legs relaxed.

- Close your eyes and focus on your breathing.

- Hold for 5 to 30 minutes, allowing your body to release any built-up tension.

Benefits:

Savasana allows the body to enter a deep state of relaxation, which can be particularly beneficial for calming the nervous system during a migraine. It helps the body and mind release tension, promoting recovery and a sense of peace.

Can Yoga Help Prevent Migraines?

Yoga is not just a reactive solution; it can also serve as a preventive measure. Practicing yoga regularly, you can improve your cardiac autonomic balance, which may reduce the chances of experiencing migraines. Yoga promotes relaxation, reduces stress, and encourages mindfulness, which are crucial in managing migraine triggers. Incorporating yoga into your daily routine can improve overall well-being, making your body more resilient to the onset of headaches.

Migraines can feel debilitating, but incorporating yoga into your lifestyle offers a natural and holistic approach to relief and prevention. Whether you're new to yoga or have been practicing for years, these poses can provide significant benefits, from reducing tension to promoting circulation.

Always consult your healthcare provider before beginning any new exercise regimen, but once you start, you may find that yoga offers not only relief but also a deeper connection to your body and mind.

The next time you feel the symptoms of a migraine coming on, instead of reaching for the painkillers, consider rolling out your yoga mat and experiencing the healing power of asanas.