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.

There are many cities in the United States, however, not all of them are fit. In fact, the prevalence of obesity among adults aged 20 and older in the US was 40.3%. Severe obesity has affected 9.4% of adults, notes the Centers for Disease Control and Prevention (CDC). This is why the American College of Sports Medicine's (ACSM) 2024 American Fitness Index analyzed and ranked the 100 largest cities the United States to assess cities' overall fitness. The index was based on 33 fitness indicators. It considered factors like fruit and vegetable consumption, exercise habits, overall personal health, access to parks, playground, and recreational centers.

The ACSM ranked these 10 cities as the fittest of all

10. St Paul, Minnesota

At number 10th, we have St Paul. It was a population of 303,176 and has the most baseball diamonds per 10,000 residents of the 100 cities included in the report.

9. Irvine, California

This is a city in Orange County, which has ranked at the 9th for the US fitness index. It has a population of 313,685 and around 79% of the residents have exercised previous month. Out of them, 57.2% have also met the guidelines set for aerobic activity as per the American College of Sports Medicine and the CDC.

8. Atlanta, Georgia

Atlanta also joined the top 18 list at number 8 position with a population of 499,127. The city also performs well in regard to its citizens' health behaviors, with a high percentage of residents exercising in the last month. The citizens here also ranked highly for living within 10-miunte walking distance to a park.

7. Denver, Colorado

At seven, we have Denver, with the population of 713,252. It has also performed well with citizen's healthy behavior. 81.5% of its population exercised in the previous month.

6. Minneapolis, Minnesota

Second time in a row we have Minnesota, with its city Minneapolis at rank 6. It has a population 425,096. It is also in the index' highest ranked city for Bike Score, which measures whether a location is good for biking based on its bike infrastructure, geography and share of bicyclists. The city also ranks high for having parks within a 10-minute walk and for having a high percentage of residents who have exercised in the previous month.

5. Madison, Wisconsin

It has a population of 272,903 and the residents are mostly in good shape, reveals the survey. 55.1% of its residents are in excellent or very good health and 84.7% of its residents have exercised in the past month.

4. San Francisco, California

California is also making its mark the second time on the list. This time, it is with its 4th fittest city with the highest-ranked walk score among the 100 cities analyzed. It has a population of 808,437 and is the city with the lowest obesity rate. The rates are at 15.8% and 99% of its residents live within 10-minute walk to a park.

3. Seattle, Washington

It has a population of 749,256 and it prioritizes well-being. This is why it has earned the highest personal health ranking, which examines what people are doing individually to get and stay healthy.

2. Washington, D.C.

It has a population of 671,803. The city ranks first for the percentage of its population that consumes two or more fruits a day.

1. Arlington, Virginia

The first one to top the list is Arlington. This is for the seventh time in the row that Arlington has been ranked the fittest US city as per the American Fitness Index. It has ranked in top 10 in the 16 out of the 33 indicators. It has a population of 234,000. It has ranked best among the community and environment category, including for people exercising in the precious month, people sleeping 7+ hours a day, and the percentage of residents who smoke or live 10-minutes away from the park.

When it comes to building arm strength, people instantly turn to gym and strength training first, but there's another way to get strong- yoga. Yoga is a great way to build arm and shoulder strength, and you don't need any weights. Instead, you use your own body weight to make your muscles stronger, just like you do with weights. Plus, yoga gives you other good things too, like better flexibility, more energy, a calm mind, and better focus. So, if you want to get strong arms and shoulders without lifting weights, yoga is a great choice.

Plank Pose (Phalakasana)

Imagine holding a straight line with your body, like a board. This pose makes your arms, shoulders, and wrists strong. It also helps your belly and back muscles. You start on your hands and knees, then move your feet back and hold steady. Try to keep your body straight for about 30 seconds.

Side Plank Pose (Vasisthasana)

This is like a regular plank, but you do it on your side. It's great for making your arms and the sides of your body strong, and it's easier on your back. You start in a plank, then turn to one side, balancing on one hand and foot. Hold for 12-15 seconds, and then do the other side.

Dolphin Pose (Ardha Pincha Mayurasana)

This pose uses your forearms to build arm strength. You start on your hands and knees, then put your forearms on the floor and lift your hips up. Your body will look like an upside-down "V". Relax your neck and hold the pose for a few deep breaths.

Upward Plank Pose (Purvottanasana)

This pose lifts your whole body off the ground, which makes your arms and shoulders very strong. You sit with your legs out in front, put your hands behind you, and push up with your arms and feet. Hold this pose for a few breaths.

Three-Legged Dog Pose (Eka Pada Adho Mukha Svanasana)

This pose makes your arms stronger and stretches your back and legs. You start in downward-facing dog, which looks like an upside-down "V", and then you lift one leg up high. Hold it for a few breaths, and then do the other leg.

Upward Facing Dog Pose (Urdhva Mukha Svanasana)

This is a backbend that strengthens your arms and stretches your chest and belly. You lie on your stomach, put your hands under your shoulders, and push up, lifting your chest and thighs. Breathe deeply and hold the pose.

Cobra Pose (Bhujangasana)

This pose is similar to the upward-facing dog, but it's easier on your shoulders. You lie on your stomach, put your hands under your shoulders, and push up, but keep your elbows slightly bent. Hold the pose for a few seconds and breathe.

Bow Pose (Dhanurasana)

This pose stretches your whole front body and makes your arms strong. You lie on your stomach, bend your knees, grab your feet with your hands, and lift your chest and thighs. Hold the pose for a few deep breaths.

Cooling Down and Relaxation

After doing these poses, it's important to let your body relax. You can lie still on your back in Corpse Pose, or rest in Child’s Pose, which is especially good for stretching your arms and releasing any tension.

Yoga is one of the most inclusive exercises one can try. Whether you are a professional athlete or a beginner, yoga can accommodate all levels and help people lead a healthier life. One unique thing about yoga is that it draws from everything around us. It is adaptable and helps you in various ways. For example, despite originating hundreds of years ago, yoga, when desks jobs were not even a concept, today we have desktop yoga poses that help people who spend prolonged hours sitting.

Yoga draws from nature and helps us stay connected to all the living beings. Drawing inspirations from animals and their way of living, there are many animal-inspired yoga poses that help us a great deal. Not only do these poses help us heal our body, but it also allows us certain moments in the animal’s state of being. Here are some animal-inspired yoga poses you can try. Make sure you do them very carefully and cease any more exercising in case you are feeling any discomfort or pain. Following a professionals guide as to what breathing pattern you should follow and how to execute the yoga pose can really help.

Butterfly Pose (Baddha Konasana)

This seated pose gently opens the inner thighs, hips, and groin, boosting flexibility. It can also tone the lower body, improve digestion, and alleviate back pain by stretching and engaging lower back muscles. This pose is particularly beneficial for women's reproductive health.

Cat-Cow Pose (Marjaryasana-Bitilasana)

This dynamic flow warms up the spine, releasing tension in the back and neck, and enhancing posture and balance. It increases spinal flexibility and strengthens surrounding muscles. Additionally, it massages and stimulates abdominal organs, and provides relief from back pain.

Cobra Pose (Bhujangasana)

This rejuvenating backbend opens the chest, shoulder blades, neck, and collarbones. It improves spinal posture and reduces stress. By enhancing blood circulation, it can also alleviate back pain and inflammation related to chronic conditions. Furthermore, it can contribute to a better sleep cycle.

Fish Pose (Matsyasana)

This pose offers both physical and mental benefits. It opens the chest, shoulders, and throat, counteracting the effects of prolonged sitting. It stretches chest muscles, improving lung capacity and oxygen intake. It also relieves tension in the neck and shoulders.

Downward Dog Pose (Adho Mukha Svanasana)

A staple in many yoga sequences, this pose builds core strength and provides a full-body stretch, strengthening muscles in the arms and legs. It's excellent for bone strengthening, spinal tension relief, and overall flexibility improvement.

Camel Pose (Ustrasana)

This backbend stretches the entire front of the body, including the chest, abdomen, and quadriceps, while improving spinal flexibility. It stimulates abdominal and neck organs and aids digestion. It also strengthens quadriceps and tones glutes, but those with sensitive knees should exercise caution.

Eagle Pose (Garudasana)

This pose enhances balance, coordination, and concentration by engaging multiple muscle groups. It stretches the shoulders, upper back, and thighs, promoting flexibility and mobility. It also fosters calmness and focus, reducing stress and anxiety while improving mind-body awareness.