10 Yoga Postures (Asena’s) for Migraine Relief

Yoga helps ease migraine pains especially when they mess up the quality of your life. It calms down the nervous system and is a tension reliever. You can pick from a variety of asanas’ (yoga postures) such as hastapadasana, janu sirsasana, and paschimottanasana or use typical postures like padmasana, savasana, or balasana to comfort your migraines.

A striking migraine can bring anyone to their knees. According to the American Migraine Foundation, it is the 6th world’s leading cause of years lost due to disabilities.

It is also a neurological illness that can cause a person to have nausea, vomiting, flushing, pallor, and diarrhea during severe migraine occurrences. This can totally change your lifestyle as it needs constant care and attention through medication.

Therefore, anyone would do even the most unexpected things to get rid of this pain and anything that is associated in the migraine package. Although doctors may prescribe you with medicated solutions, yoga can also be one of the alternative methods to give you relief. It benefits to the extent of not only lowering the severity of the pain but also reduce the number of times it will occur.

Certain researchers have also suggested that due to yoga it could also reduce the dosage of medication you will require to ease migraine pains as well as the side effects that come along with it.

So here are the ten yoga poses which can be beneficial to the whole of migraine package:

1. Lotus  (Padmasana)

This helps to relax your mind, ease all headaches and muscular tension.

Follow the steps:

• Be seated on the ground with a mat and keep your spine erect with your legs stretched ahead of you.
• Incline the right leg at the knee, consigning that leg onto your left thigh so that both the soles of your feet is upwards and make sure your heel is as near to your stomach as you can achieve.
• Incline the left leg at the knee, bringing it onto your right thigh in the same manner.
• Ensuring the spine is erect throughout. Keep your fingers into a mudra pose and try the classic chin mudra where the index finger and thumb are bought together into a circle, it should touch lightly and stretch the rest of the fingers straight.
• Exhale and inhale deeply with extended breaths.

2.Standing Forward Bend (Hastapadasana)

This helps to revitalize the nervous system. Since it boosts the blood supply to assist stimulate an exhausted nervous system that also calms your mind. This pose is done while your standing.

Follow the steps:

• Standing in a straight posture, keeping arms by your sides and feet together. Balance, your weight on both feet.
• Extend your arms over your head and take your breath in.
• Respire as you incline frontward and down to your feet, arms stretched. The hands must rest on the ground, next to your feet or on your legs. Bring your chest nearer to your knees and raise the hips as well as tailbone upper each time you breathe out. Your head must continue to be relaxed and move smoothly to your feet.
• This pose must be held on for a few seconds. Form up to 20–30 seconds over time. Inhale and exhale as you do so.
• Breathing in, stretch your arms forward and then up as you return to standing.
• Exhale, taking your arms down sideways.

3. Head – Knee Forward Bend (Janu Sirsasana)

This helps to slow down the releasing of the pituitary gland or adrenaline hormones as we have to bend forward and hence calms excited nerves that cause migraines.

Follow the steps:

• On a seated position with your spine straight place your legs together and drawn out in front of you and hands to be placed casually on the mat close to your upper thighs.
• Keeping one knee extended and bend the other knee towards your chest. Allow the bent leg fall to your side. The foot of this leg should graze the innermost thigh of the straight leg.
• Keep your arms on your back and as you breathe out, use them to raise your spine higher. Make sure the shoulders do not rise up.
• keep the hands on the foot (or knees or ankle) of the straight leg.
• Breathe out by moving your pelvis upwards then the spine can move up as well. Your straight leg can bend in somewhat but avoid keeping it straight.
• Avoid bringing the head towards your knee since it will cause the back to bend. Place the length from your spine and gently take it forward.
• Hold your breath for a few seconds and try to build it for longer periods of time. Repeat the same procedure on the other side.

4. Seated Forward Bend (Paschimottanasana)

This posture has similar benefits to the Head to knee forward bend. Further, it helps calm down headaches, stress and the brain.

Follow the steps:

• Seated on the floor place a folded blanket/mat to give provision for the buttocks, afterward keep your legs drawn-out. Sway on each buttock each turn, pulling away from the other sitting bone as you do so. The upper thighs must go in ever so slightly and pressed into the floor. Further, press your fingertips and palms towards the floor and elevate your sternum upwards.
• Inhale and lean frontward from your hip, your arms must be fully stretched out, elbows should be straight, hands must be on the sides of your feet, and your thumbs must rest on your soles. Avoid leaning from your waist. You will notice your tailbone lengthen. If you are unable to reach your feet with the hands, utilize a strap looped around the feet and hold it instead.
• Slowly ease into the forward bend, extending your torso and placing the head raised. The elbows must incline out to your sides and should be lifted from the floor. If the strap is in your hand then you can release your hold, afterward place your hands forward and keep your arms stretched when you do this. Feel your lower tummy graze your thighs, followed by your upper tummy, and then your ribs. Lastly, the head will touch your thighs.
• Permit your forward-facing torso to upsurge and extend a little each time you inhale. When you breathe out, discharge more into the forward bend. This must be repeated for 1–3 minutes. To complete the posture, elevate your torso from your thighs gradually and straighten your elbows. Inhale as you raise your torso up, pulling your tailbone into the pelvis.

5.Half Plow (Supported Ardha Halasana)

This pose can be really helpful if you are trying to ease the pain from the front of your head. It calms down the nervous system and relieves the stress from the brain keeping you in a more relaxed position.

Follow the steps:

• This posture will need a few blankets and a chair. The blankets must be folded so that the rounded edges are close to the chair legs. Recline downwards so that your head is beneath the chair and shoulders on the blankets.
• Incline your knees towards your chest and then elevate your thighs up over your head so that they will be placed fully on the chair.
• Incline your arms by your sides at right angles to your torso so that the fingers are pointing upwards in the exact direction your toes are pointing (away from the torso).
• Relax your body in this pose.
• Conclude the posture by bringing your arms back to your sides and then slowly lowering your legs in a coordinated manner.
(Note: Taller people may require extra blankets to support the entire spine)

6. Chin Lock (Jalandhara Bandha)

This pose will assist to normalize not only the blood flow but the energy to the brain as well. It is widely used in other poses i.e the bridge pose or yoga breathing.

If you are constantly stressed out, the alternate nostril breathing (Nadi Shodana) can aid in this. A customized version of this is carried out while lying down in the corpse pose or savasana, with chest raised and arms placed towards your side. To perform this posture, breathe in simultaneously from one nostril and breathe out from the other without utilizing your fingers to cover up each nostril.

Follow the steps:

• Be seated on a comfortable position on the floor or surface keep your shoulder blades firm alongside your back to permit your sternum to be raised. Ensure that your ribs in the front of your torso must not jut out.
• Keep your chin rested securely on your sternum, with both the chin and the raised sternum meeting halfway between the two. Ensure not to only drop your chin all the way without raising the sternum. The base of your chin and front of your neck must encounter at the “crook.” It must be drawn up transversely to the top of your spine and into your skull. To do this, your chin must drop and your head may pivot, drawing the top of the sternum up.
• Breathe in when your head is straight position and employ this chin to lock toward the end of the breathing (inwards). Hold this lock as you maintain the breath. When your breath is out, raise your head back to a neutral pose until you breathe in again.

7. Bridge (Setu Bandha Sarvangasana)

This pose can help get rid of all your fears and calm your mind. This pose has a supported version which can also assist in expanding the muscles in your chest in order to allow the provision to boost oxygen intake of your body and thereby providing your body with more oxygen.

Follow the steps:

• Lay flat on your back and keeping your knees in a bent position so that your feet are securely flat on the floor which is about hip-distance apart.
• Extend towards your heels with your fingers, stretching your arms. Your palms must securely face downwards.
• Lower your gaze up to your knees.
• Inhale as you revolve your body up throughout the spine starting with your hips. Go as much as you can.
• Hold this posture for 3–5 breaths before releasing your breath and dropping your body slowly (feeling one vertebra at a time).

8. The Downward Facing Dog (Adho Mukha Svanasana)

This pose is quite famous amongst the pop culture internationally rather than the yoga package. This pose is so easy that it can be done frequently for someone with a migraine. It aids in the maximization of blood circulation to your brain and thereby cures headaches. This pose can also rejuvenate, calm and leave your body energized. Further, it acts as a reliever for insomnia, fatigue and back pains.

Follow the steps:

• Go down on all fours this includes your hands and knees.
• Make sure your knees are beneath your hips and hands but a little before your shoulders.
• Inhale, extending your fingers wide, make sure your palms are securely on the floor and inserting your toes under.
• Exhale, lengthening your legs and drawing your tailbone and hips upwards. Your body should make an upturned V shape. Guarantee that your neck and head are amid your upper arms and your feet hip-distance apart.
• Maintain your spine stretched through, freeing your shoulders away from your ears. You must let your knees incline as much as they need to preserve the posture. Hold on this position.
• Breathe in and breathe out 3–5 times before freeing the pose.

9. Child (Balasana)

This pose can aid to relieve the migraine pain by calming down the nervous system. This posture is one of the best ways for mind relaxation and helps you to breathe more consciously. Child pose also eliminates tiredness and exhaustion.

Follow the steps:

• Kneeling down on the floor make sure you keep your knees hip-width apart. Allow your big toes to touch as you relax on your heels.
• Permit your hands, palms facing up, on either side of your torso.
• Breathe in as you elevate your arms upwards.
• Breathe out as you bring them down, concluding with them relaxing in front of your body, your eyes remaining on the floor.
• Repeat this breathing and breathing out posture five times.

10. Corpse (Savasana)

None of the yoga postures are completed unless the corpse pose is done. It helps the mind to relax and acts as a tension reliever which can ease all headaches. Further, it can lead you to have a very deep position of meditation that will help you to gain your energy upon completion of this pose.

Follow the steps:

• Lay flat on a mat on your back keeping your arms by your sides and ensuring your eyes are closed. Ensure that legs are slightly apart so that you are absolutely relaxed and toes facing a little out. Let the feet and knees to completely relax.
• Keep the arms by your sides and a slightly further away from your torso. Ensure that the palms are faced up and opened.
• Concentrate on one part of the body at a time and utilize this to calm every part of your body. Commence with your right foot, then the right knee, the other leg, then the torso until you get to your head.
• Breathe in slowly and at the same time, you will feel your breathing calm you down further and further. As you breathe in, you will feel that the breath will energize you. As you breathe out, you will feel yourself relax. Repeat this for 10–20 minutes until you are entirely relaxed – but make sure you do not fall asleep!
• To conclude this posture, rotate towards your right side ensuring your eyes are still closed (Hold on to this pose for a minute). Afterward, utilize your right hand to push yourself up, transfer to a seated position. Keep your eyes closed throughout this pose. Inhale and exhale a few times in this pose prior to the opening of your eyes.

This set of yoga postures must be able to ease migraine symptoms and help reduce any medicated issues that are related to it. It is recommended that you get assistance from a trained yoga instructor before commencing these poses and ensure you are doing them in the right way. Keep in mind that this therapy is only an additional treatment and medication provided by the doctor must not be neglected.

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