If you’ve ever experienced the agony of a migraine, you may have looked for a way to ease the pain. For many people, heat exacerbates migraines, making the summer months particularly exhausting and unproductive. Research consistently shows that yoga can provide significant relief for headache and migraine sufferers, making it a valuable addition to their pain management strategies. For example, a recent study found that migraine sufferers who incorporated a yoga practice five days a week into their management plan felt more relief and lower levels of physical stress than those who relied solely on traditional care. (Also read: International Yoga Day 2024: Fight stress with these yoga asanas; Tips to find inner peace ,
Yoga can be incredibly effective in not only reducing migraines but also preventing recurrent ones. This practice, which harmonizes breath and movement, offers a unique way to synchronize your body and mind, keeping you present and grounded. Therefore, incorporating yoga into your routine could be the solution you are looking for to control migraines.
Yogasanas to get relief from migraine in summer
Dr Rajeev Rajesh, chief yoga officer, Jindal Naturecure Institute, shares with HT Lifestyle five effective yoga asanas to get relief from summer migraines.
To avoid summer migraines, incorporate these simple yoga postures designed to reduce stress into your daily routine. Alternatively, consider taking a brief yoga break when you feel a headache coming on. If you are new to yoga, it is advisable to seek guidance from your doctor or healthcare provider.
1. Child Pose
Start by kneeling on the mat with your big toes touching and your knees spread apart. Extend your arms forward on the mat, keeping them shoulder-width apart, and gently lower your torso down between your thighs. Rest your forehead on the mat and allow your hips to sink backward toward your ankles. Keep your spine long and your shoulders and upper back relaxed. Breathe deeply and maintain this pose for eight to 10 breaths.
Child’s Pose promotes relaxation and relieves tension in the neck, shoulders, and back, which are commonly affected by migraines. Lightly pressing the forehead to the mat can also help soothe headaches and promote mental calm. Additionally, the extension of the spine encourages better circulation, which is potentially helpful in reducing migraine symptoms associated with poor blood flow.
2. Supine twist
Start by lying on your back on a yoga mat. Bring your knees toward your chest and then lower them to one side, keeping your hips in line. Extend your arms out to the sides of the mat, palms facing up. Alternatively, turn your gaze toward the ceiling or toward the hand opposite your knees to stretch more deeply. Stay in this position for six breaths, then repeat on the other side.
Supine twists help relieve tension in the spine and back muscles, which can often contribute to migraine discomfort. By gently twisting the spine, this pose promotes spinal mobility and encourages relaxation. The twist also stimulates blood flow and circulation, which may reduce migraine symptoms associated with poor circulation. Additionally, gentle pressure on the abdomen may aid digestion, which may indirectly reduce migraine triggers related to digestive issues.
4. Forward fold
To practice this yoga pose for headaches, stand up straight with your feet hip-width apart. Bend forward at the hips, extending the crown of your head straight down toward the floor. Let your knees soften to deepen the stretch, and keep your heels on the mat. Fix your gaze on a point toward the back edge of the mat to maintain focus. You can place your hands on the mat or a block, or alternatively, hold your elbows. Stay in this position for six to eight breaths.
The forward fold helps relieve tension in the neck, shoulders, and upper back, which are common areas of discomfort during a migraine. The slight inversion of the head encourages blood flow to the brain, helping to reduce headache symptoms. Additionally, the calming effect of this pose on the nervous system may help reduce tension and promote relaxation, which may be beneficial for managing migraine triggers related to stress and anxiety.
5. Legs on the wall
To practice this soothing yoga pose, start by lying on your back with your buttocks against a wall. Extend your legs upward so they rest on the wall surface. Relax your upper body, keeping your arms alongside your torso and your palms facing upward. Stay in this position for at least 10 breaths.
Legs Up the Wall pose is highly effective at relieving stress and tension, which are common triggers for migraines. This gentle inversion encourages blood flow from the legs toward the heart and brain, promoting relaxation and reducing inflammation. Additionally, by calming the nervous system, this pose may help reduce the intensity of migraine symptoms and provide relief from associated discomfort.
6. Corpse pose
To practice Corpse Pose, lie straight on your back, with your legs extended comfortably and your arms resting alongside your body, palms facing up. Close your eyes and allow your body to sink into the mat, releasing any tension in your muscles. Take slow, deep breaths, focusing on each inhalation and exhalation. Let go of any thoughts or worries, allowing your mind to become calm and steady. Stay in this pose for several minutes, allowing yourself to become completely relaxed and refreshed.
Corpse pose is incredibly beneficial for relieving stress and promoting deep calmness. By bringing the body and mind into a state of complete relaxation, Corpse pose can help ease muscle tension and reduce mental fatigue, both of which are common triggers for migraines. Additionally, practicing this pose regularly can help improve overall sleep quality, reduce anxiety, and enhance overall health, all of which contribute to migraine prevention and management.
Dr. Rajeev says, “As you become more familiar with yoga techniques for migraine management, consider incorporating these asanas into your routine at the onset of a migraine or as part of your regular practice. Especially if you are spending more time indoors, yoga is a great option for indoor exercise. These yoga asanas designed to reduce migraines can be done comfortably indoors, providing relaxation. Also, if you experience migraines during the summer months, consume light and cooling foods and make sure you stay hydrated by drinking plenty of water.”
