![]() ![]() Try to make it as tight as possible, since compression helps soothe your aching noggin. Wrap a scarf or long piece of cloth around the head and eyes. If you want to try this pose during a migraine, put a rolled-up blanket or towel under your forehead so your head stays at the same height as your chest.Īlso, consider using a head wrap when you do yoga during a migraine. You can add a rolled towel or blanket under your head to modify poses in which you’d otherwise put your head below your heart.įor example, in child’s pose, you usually sit between your bent knees, then bend at the waist, putting your forehead on the ground and pushing your hips back toward your heels. ![]() Since this increases blood flow to the head, you may prefer poses in which your head is higher than your chest. When you have a migraine headache, your blood vessels dilate. Yoga Poses to Do During a Migraine Attack You may be more comfortable with a small, rolled-up towel under your neck and knees for extra support. Lie on the floor, your arms by your sides, and breathe normally for 5-10 minutes. This pose may increase blood flow to the head and could help improve migraine. Exhale as you return to your starting position. Hold for a few moments, then inhale as you raise your upper body again. As you exhale, lean your upper body forward until your arms and forehead touch the floor. As you inhale, raise both arms above your head. In a kneeling position, sit back on your legs with your hands on your thighs. Gently roll your neck clockwise, then counterclockwise. Repeat the movement moving your head from right to left. Return to normal, then tilt your head back as far as you comfortably can. Gently lower your head as far as you can so your chin moves toward your chest. Then reverse the direction of the circles and repeat. Now rotate both arms in opposite directions - your left arm clockwise and your right arm counterclockwise. Move your elbows toward each other in front of your chest (touch them together if you can). Place your left fist on your left shoulder and right fist on your right shoulder. Make tight fists and bend your arms at your elbows so that your clenched fists meet your shoulders with a forceful jerk. Stretch your arms straight down at the side of your body, palms facing forward. Move your fists up and down from your wrists. With your palms facing down, make tight fists. Stretch your arms straight out in front of your chest at shoulder level. This full-body series of poses loosens joints with moves such as: This helps calm your sympathetic nervous system, particularly the “fight-or-flight” response that activates when you’re in pain.Ī 2014 study in the International Journal of Yoga found certain poses were especially helpful to relieve migraine pain. In yoga nidra, you lie down and move into a deep state of relaxation with awareness. This type, which is similar to meditation, can be helpful for days when you’re in pain. That allows you to hold poses longer, which can help you relax more deeply. In this type of yoga, you use props such as blankets, mats, or blocks. It involves lots of stretches, especially of the upper body and neck, areas where many people with migraine hold tension. This form of gentle yoga focuses on breathing. Three types seem particularly helpful for people with migraine: Look for a form of yoga that includes a lot of deep breathing and meditation. Before scheduling a class, ask the instructor or studio if they use scented candles or loud music, which could trigger a headache for some people. These may trigger a migraine, especially if you’re not used to them. That way, you can let your yoga teacher know ahead of time that you have migraines, and they can suggest alternative postures if necessary.Īvoid classes that involve heat (“hot yoga”), are intense, or require postures that feel hard to you. ![]() If you’ve never tried yoga before, it’s a good idea to start with a class, rather than do an online video. Certain types of yoga and poses are better for your head-splitters than others. They were even able to cut back to about half their usual dose of migraine medicine.īut not all yoga is created equal when it comes to migraine. In fact, a 2020 study published in the medical journal Neurology found that people with migraine who did yoga for 3 months reported fewer and less intense headaches than those who just took medications. While yoga isn’t a substitute for medicine, it can be a helpful add-on. All have been shown to relieve stress, a common cause of migraine. This mind-body practice involves poses, deep breathing, and meditation. One good, research-backed option is yoga. Ideally, they might even make you feel better. If you live with migraine headaches, you may be eager to find forms of exercise that don’t trigger or worsen your pain.
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