Bhathiya Barukanda
If you’ve had a splitting headache for years or were newly diagnosed with a migraine, it may be time to roll out that yoga mat. Even though there are numerous therapies for headaches and migraines, yoga is regarded as a safe and efficient way to relieve pain. Manisha Kohli, yoga instructor and founder of Aum Your Way, discusses the benefits of yoga in combating headaches and recommends a few asanas that can help relieve the discomfort.
What Causes Headaches And Migraine?
1. Hastapadasana
2. Setu Bandhasana
3. Shishuasana
4. Marjariasana
5. Paschimottanasana
6. Adho Mukha Svanasana
7. Padmasana
8. Shavasana
Frequently Asked Questions (FAQs)
What Causes Headaches And Migraine?
A headache can be caused by a variety of factors. Some headaches are caused by blocked sinuses; we may not have a cold but still, feel stuffy in the cheeks or temples. They can be caused by poor posture, strain, and stress. Digestion problems, which can be caused by dietary intolerances, delayed digestion, or gastric disorders, are another major cause.
Yoga helps to bring all of this into balance by opening up the body, engaging the organs to perform more efficiently, and accelerating digestion and metabolism.
Pro Tip: A single yoga session may be all that is required to alleviate the stress that contributes to headaches.
How Does Yoga Help Relieve Headaches and Migraine?
Yoga via a combination of postures and breathing methods is a painless way to combat headaches and migraine. Practicing some simple yoga postures for a few minutes each day will help you better prepare for the next migraine episode. These expert-recommended poses can help with a number of headaches and migraine causes, as well as ease the pain if you’re experiencing one.
Pro Tip: Box breathing and anulom vilom are also some of the breathing techniques that can help with headache symptoms.
Here are 8 effective yoga asanas for headaches and migraine.
1. Hastapadasana
Standing Forward Bend energises the neurological system by increasing blood flow while also calming the mind. It also aids in mental relaxation. An excellent place to start is standing erect with your feet together and your hands at your sides. Raise both your hands above your head and take a deep inhale. Exhale and bend forward from your hips, bringing your hands to your feet. Try to contact the ground. After keeping this position for half a minute, return to the original position.
Pro Tip: Hastapadasana is a stretching pose that can be used as a warm-up exercise before you are involved in lifting heavy objects.
2. Setu Bandhasana
Bridge Pose is an excellent technique to reduce upper-body tension. In this stance, lifting your heart over your head improves blood circulation to your brain. This asana relieves stress and moderate depression by calming the brain and central nervous system.
Pro Tip: It improves digestion.
3. Shishuasana
Shishuasana, or child position, is a meditative pose for both the mind and the body. This position allows you to expand your entire body. Begin on your knees on the ground. Now sit on your heels and lean forward. Try to reach your hands forward and touch your brow to the floor. After a few minutes of holding this position, return to your original posture.
Pro Tip: Child’s pose when combined with deep breathing techniques, can help to relax your mind and reduce worry and exhaustion.
4. Marjariasana
This asana is also known as the cat pose. Cat stretch improves blood circulation and also aids in mental relaxation. Begin with the cat pose while remaining on your hands and knees, regulating your breath (inhaling and exhaling) as you shift positions. Maintaining balance while shifting from one pose to the next in a continuous motion, much like a dance. This improves the coordination of all of the body’s muscles, which increases blood circulation. Additionally, it alleviates muscle tension caused by prolonged sitting in one position.
Pro Tip: The constant shift in the pose massage and engage the digestive organs.
5. Paschimottanasana
This is a fundamental pose that is a must include in your routine. Stretching the top half of your body over the bottom half while remaining seated, helps in stretching the entire back, thereby increasing your flexibility. Folding inward in this manner also promotes relaxation.
Pro Tip: The Two-Legged Forward Bend soothes the mind and removes stress. This yoga stance also helps to reduce headaches.
6. Adho Mukha Svanasana
Downward-facing dog, also known as a down dog, is a standing yoga pose in which the yogi spreads their entire body on all fours, much as a dog does. In some yoga schools, this yoga stance is widely employed as a transitional or resting pose. The inversion of downward dog lets you thoroughly stretch your hamstrings, calves, and ankles.
Pro Tip: The Downward Facing Dog Pose improves blood circulation to the brain, reducing headaches.
7. Padmasana
Padmasana, or Lotus position, is a cross-legged pose that assists in deepening meditation by soothing the mind and treating a variety of physical afflictions. Regular practise of this pose promotes the person’s total flowering, much like a lotus.
Pro Tip: Assists in relaxing the mind and relieving tension.
8. Shavasana
Shavasana’s stance induces a profound meditative resting condition in the body. When suffering from a migraine, this can help rest your mind and helps cure the pain. Lie flat on your back with your arms at your sides. With your palms facing upward, face the ceiling. Maintain this position for a few minutes, closing your eyes.
Pro Tip: This Relaxes the mind and alleviates stress. Additionally, it aids in the reduction of headaches, weariness, and anxiety.
Frequently Asked Questions (FAQs)
Q. Which Yoga Is Best For Headache?
A. Forward folds help to alleviate tension in the spine and engage the abdominal muscles, which speeds up metabolism. These asanas enhance the blood flow to the brain by working with gravity. Typically, releasing tension in the spine and neck aids in the release of tension in the head.
Breathwork – Throughout the day, we tend to hold our breath and breathe shallowly. As adults, we lose sight of the importance of breathing through our stomachs, which helps to relax the nervous system and drive oxygen into the cells. Conscious breathwork, such as diaphragmatic breathing anulom vilom, aids in the release of tension, the intake of more oxygen, and the relaxation of the body.
Down dog stance increases blood flow to the face and head, hence relieving discomfort. The asana aids in body alignment and improves cardiac autonomic balance.
Q. Can Yoga Cure Help With Headache?
A. Yoga Asanas for Migraine are a natural or side-effect-free technique to improve migraine resistance. Nonetheless, prescription drugs should be continued. The poses are designed to relieve stress, increase blood flow to the head, and relieve physical tension. Another important cause of headache is digestion; positions such as puppy pose and setu bandh asana aid digestion and may alleviate migraines.
Q. What Relieves A Headache Fast?
A. Yoga, breathing techniques (pranayama), and migraine mudra are some of the natural (side-effect-free) ways to alleviate pain.
Q. What are some Pressure Points For Yoga?
A. One method is to place your ring finger into the fold of your thumb while keeping your little finger extended. Repeat with each hand. The tips of your thumb, index finger, and middle finger should all be in contact with each other. Perform this mudra three times a day for six minutes each.
Text & pic – femina.in
Text : Madhu Wicramasingha
