Yoga has the magic and power to cure various types of headaches, including migraines, sinusitis, and mild to severe headaches. Yoga poses are gaining prominence worldwide for their healing power, especially in relieving headaches. Yoga offers a natural way to limit and control everyday stress, tensions, and anxiety caused by career and work life.
Yoga for headache relief is a topic of discussion due to its effectiveness in managing and alleviating headaches.In today’s world, achieving physical fitness is not enough; attaining a peaceful mind and lifestyle is equally important.Many individuals advocate yoga as a means to achieve a healthier life and promote overall well-being.
Exploring how yoga poses specifically designed for headaches can contribute to a healthier lifestyle is worth understanding.
What is a Headache? Can Yoga Cure Headache?
Headache is a common concern for people of various age groups, causing unpleasant pain near the head. Symptoms of headache include pressure, dizziness, and nausea. The pain can range from mild to severe and may affect specific areas such as the side of the head, temples, and forehead. Tension, stress, and anxiety are often the culprits behind these headaches. Additionally, there is a more intense form of head pain known as migraine. Migraine is characterized by severe, recurring pain on one side of the head (1).
Now, the question arises: Can yoga provide relief for head pain? According to some studies, regular yoga practice can lead to a reduction in the intensity and frequency of headaches (2). Yoga helps in alleviating stress, anxiety, and tension, promoting a balanced and calm lifestyle. By incorporating yoga into your daily routine, you can work towards minimizing head pain and improving overall well-being.
Best Yoga Poses for Headache Relief:
Several research studies have demonstrated that yoga is effective in controlling and healing headaches and migraines. Yoga exercises have gained significant recognition for their ability to address head pains. In this article, we will explore the specific types of yoga that can help alleviate headaches and introduce some of the best asanas (yoga poses) for this purpose. These asanas can also be beneficial for providing relief from migraine pain.
Bridge Pose, also known as Setu Bandha Asana, is a popular yoga pose to cure and reduce headaches. It helps improve body flexibility, concentration, and opens up the chest and shoulders. The pose also helps normalize the heart rate and control anxiety. To do this pose, lie down flat on a mat, rest your head and shoulders, keep your arms by your side, and slowly bend your knees. Rest your feet on the ground and lift your waist, forming a bridge pose. Hold this pose for three minutes while taking deep breaths. Avoid this pose if you have a neck injury or have had back surgery.
Child Pose, also known as Shishuasana or Bala asana, is beneficial for those suffering from migraines and headaches. It calms the nervous system and cools down the body, reducing head pains. The pose also helps reduce anxiety and tension. To do this pose, kneel on the floor, spread your knees wide, lower your buttocks near your heels, and lean forward until your head and chest rest on top of your thighs. Allow your forehead to touch the floor and extend your arms with palms facing down. Hold this pose for two minutes. Avoid this pose if you have a knee injury.
Corpse Pose, also known as savasana, is famous for helping relax the mind, release stress, and reduce tensions. It promotes mental peace and is beneficial for pregnant women experiencing headaches. To do this pose, lie down on the floor with your hands and legs relaxed. Keep your legs slightly apart, palms facing the ceiling, and remain in this position for a minimum of five minutes to half an hour. If you have a knee or back injury, perform this pose with bent knees.
Downward Facing Dog Pose
Downward Facing Dog Pose, also known as adho mukha svanasana, helps relax the muscles, ease the mind, and increase blood circulation to the brain. It stretches the body and reduces pain while promoting relaxation. To do this pose, start on your hands and knees, ensuring your wrists are under your shoulders and knees under your hips. Lift your knees off the floor, straighten your legs, and lift your pelvis while keeping your spine straight. Spread your fingers and hold this pose for two minutes. Avoid this pose if you have carpal tunnel syndrome.
Head to Knee Forward Bend
Head to Knee Forward Bend, also known as janusirsasana, involves a mild spinal twist and helps stretch the body, calm the mind, and relieve tension and stress. It is particularly useful for those with high blood pressure and migraines. To do this pose, sit with both legs extended in front of you, bend your right knee, and bring your right foot to meet your inner left thigh. Inhale and exhale while extending your arms near your ears. Hinge at the hips, exhale, and fold forward on the extended leg. Keep your hands free and shoulders relaxed. Hold this pose for ten breaths. Avoid this pose if you have a knee injury.
Standing Forward Bend Pose
Standing Forward Bend Pose, also known as uttanasana, helps relax the body, calm the mind, and improve blood circulation. It promotes flexibility and aids in reducing headaches. To do this pose, stand straight with your feet hip-width apart. Slowly bend forward and place your palms on the ground. Hold the back of your feet or ankles and stay in this position for a minute. Avoid this pose if you have a lower back problem.
Dolphin Pose, also known as Ardha Pincha Mayurasana, is a variation of the downward-facing dog pose. It helps relax the body, enhance blood circulation and flexibility, and alleviate anxiety, which can contribute to headaches. To do this pose, sit on a table position, lower your forearms to the floor, lift your hips, and tuck your toes underneath. Press your forearms and palms on the floor, raise your hips, and keep your spine straight. Hold this pose with feet hip-width apart and legs straight. Breathe and release. Avoid this pose if you have shoulder and neck injuries.
Legs Up The Wall Pose
Legs Up The Wall Pose, also known as Viparita Karani, is a gentle inversion that helps calm the body and mind, relax the entire body, and reduce pain near the head and migraine areas. To do this pose, lie flat on the ground near a wall, lift your legs perpendicular to the ground, and let them rest on the wall at a right angle. Place your palms on the floor and stay in this pose for a while. Avoid this pose if you have a back injury or eye issues.
Big Toe Pose
Big Toe Pose, also known as padangusthasana, improves body flexibility and enhances blood circulation to the head and brain. It helps reduce regular headaches and pain in the head area. To do this pose, stand straight and slowly bend down to touch your big toe. Use your thumb or index finger to hold the big toe and release. Repeat as needed. Avoid this pose if you have a back injury.
Seated Forward Bend Pose
Seated Forward Bend Pose, also known as paschimottanasana, is recommended for those with concentration issues, headaches, stress, and tension. It helps regain focus and promotes a relaxed state of mind. To do this pose, sit straight on the floor, extend your arms straight to the sides and up to the ceiling, inhale and exhale, and slowly come forward, deepening the forward bend. Your belly should touch your thighs, and your neck should relax while keeping your spine straight. Hold your ankles and remain in this position for a minute or two. Avoid this pose if you have asthma.
It’s important to consult your doctor if you experience persistent headaches or have any health conditions. Always perform these yoga poses with caution and follow the guidance of a healthcare professional.