Yoga for Migraine
It is said that until and unless you don’t get into
someone’s shoes you don’t understand their plight and the same goes for a
migraine too! Yes, only a person who is suffering from a migraine can tell how
a clouded sky poses stress and when even a little outburst of emotion triggers
a striking pain. You would be stunned to
know that one in every seven people suffer from a migraine every year and that
makes it roughly 39 million people in the US alone! But, yoga for migraines can be the ultimate
rescuer from the throbbing pain.
Even amidst all the hustle bustle and fast-paced life, you
can resort to slowing the time around you by indulging in the most effective
treatment that you can ever find, and that is Yoga. Yes! If still, you are
in doubt about its efficacy, read ahead as we tell you all about yoga and its
different asanas that can help you treat your migraine naturally.
A sneak peek on yoga for migraines
Before we move further on this topic, let us discuss two
most important aspects of migraines; i) What is
migraine and ii) What triggers it. Now, symptomatically speaking, migraine is
an intense headache where the person might feel nausea. In some cases, the sufferer feels highly sensitive to
light and noise too. Talking about its triggers, they may be physical as well
as emotional. Now comes the role of yoga for migraines, as yoga is all about
finding your physical and emotional balance.
Over 35 million people (by 2016) are reported to have been
practicing yoga in just the US, shows a study published in the Yoga Alliance
and Yoga Journal which also records a 38.98% positive response in controlling
migraine from people who practiced yoga for migraine relief.
Does yoga for migraine treatment actually work?
Yoga is a holistic technique that includes breathing practices
and poses or asanas. This strengthens a person in both ways; physically and
emotionally. Its breathing practices are helpful in bringing down the stress
levels and making you feel calm and relaxed. Stress is a major trigger factor
when a migraine is concerned and yoga can
manage your stress well so that it
doesn’t get an opportunity to trouble you any more with migraine.
As per various doctors, during a migraine attack, blood
vessels in the neck region get swollen and restrict blood flow to the brain and
thus resulting in a headache. With deep breathing your neck and
shoulder muscles and nerves get relieved, thus making a way for easy blood flow
to the head. Certain asanas and poses enhance blood circulation to the brain,
thus help relieve you from the throbbing pain and other sensations.
Myth Busted: Exercise can worsen a migraine!
There are many migraine patients who avoid practicing yoga or any other
exercise, fearing that it may trigger or worsen their problem. If you are health conscious and follow good
lifestyle practices, exercises cannot worsen or trigger a migraine. That exercise worsens migraine is a
mere belief by victims, but studies conducted give evidence that when you plan
well for the exercise by taking enough water, eat well and doing the
appropriate exercises suitable for your body needs, you lessen the migraine.
Therefore, it is all about being conscious of healthy lifestyles so that you
can enjoy overall good health.
If at all exercising yoga can have a side effect on your migraine is –
curing it well!!
Top 10 asanas of yoga for migraines for a definite relief
1.
Cobra
Pose or Bhujangasana
This particular asana is also a position in Surya Namaskar. Besides
curing the headache, this is said to be quite beneficial for the spine too. It
is called cobra pose for the posture’s resemblance to a raised cobra hood.
-
Lie down flat on with
your chin touching the floor.
-
Keep your hands close
to the body with palms facing the floor.
- Raise your upper body while inhaling and pressing
the palms against the floor and keeping the legs straight.
-
Remain in the pose keeping the hips steady.
-
release with bringing the hands again to the
sides. Touch the head on the ground and relax.
2.
Hastapadasana
Hastpadasana stretches
the back muscles, energizes our nervous system and enhances blood circulation. It
helps in improving flexibility and strength.
- Stand
straight.
- Breathe
in and raise your arms overhead.
- Breathe
out while bending forward.
- Remain
in this pose for 20-30 seconds, keeping your face close to the knees.
- Bring
the body back to the standing position again.
3.
Setubandh asana (Bridge Pose)
Setubandh asana
pose looks like a bridge, therefore it is also called a bridge pose. With this asana,
your chest, back, and neck get relaxed and thus it feels light and
healthy.
- Lie
down on your back.
- Move
your feet apart.
- Bend
the knees and keep your feet touching the floor.
- Keep
your arms by the side your body keeping the palm towards the floor.
- Lift
your back off the floor, keeping the chin close to the chest.
- Push
your torso upwards and remain in this pose for 30-40 seconds. Breathe slowly.
- Exhale
and get back to normal position.
4.
Child Pose or Shishu asana
Child pose resembles
fetal position and it relaxes the body and mind. In this pose your lower back
gets stretched. This pose targets the thighs and helps to cure back pain.
- Sit
on your heels, keeping your big toes towards each other.
- Keep
some space between your legs.
- Inhale
and bend forward and your palms should touch the floor.
- Rest
your body on your thighs.
- Stretch
your front body and lift with the help of tailbone.
5.
Marjari
Asana
Marjari or cat
pose makes the spine flexible and strengthens the back muscles. In Marjari
asana (Cat Stretch) forward and back bends
are combined, moving your back smoothly. Thus, making your spinal column mobile
and relaxing your cervical and lumbar spine by releasing it from any tension.
- Get
to the table position with your arms and shoulders and hips and knees in a
straight line.
- Inhale
and move your head up slightly bending your back downwards.
- Now
exhale and gently move your spine upwards.
- Inhale
and get back to the initial position.
- Repeat
the process again 4-5 times.
6. Paschimottanasana
This asana seems
easy to do, yet has a number of health benefits. It relaxes the brain and helps
relieving stress and anxiety. With this
asana, all the internal body organs are stimulated. This particular asana is
very helpful for migraine patients as it relieves the headache and other
symptoms.
-
Sit straight with your legs stretched out.
-
Inhale and stretch your arms upwards.
-
Bend forward while exhaling.
-
Stretch the arms straight as much as possible.
-
Touch your feet with your palms around it.
-
Exhale and try touching your knees with the
head.
-
Hold this posture for some time then get back to
the normal position.
7. Adho Mukha Svanasana (Downward Facing Dog Pose)
Adho Mukha
Svanasana seems like a dog bending forward. There are numerous benefits of this asana. Also,
it is simple to perform and even a beginner can do it easily.
-
Make the table pose with the shoulders and hands
and also the hips and legs in one line with each other.
-
Exhale and straighten your knees and elbows
while lifting your hips.
-
Your body will form the shape of an inverted V.
-
Press the floor with your palms and stretch your
neck.
-
Hold for some time then get back to the table
pose.
8. Padmasana (Lotus Position)
Padmasana is based on hatha yoga and is generally practiced for
meditation. This asana stretches hip, ankle and knee muscles, straighten up the
spine and calms down the brain. Padmasana is very helpful in curing menstrual
problems.
-
Sit erect with the legs stretched out.
-
Fold your right knee and place the foot on the
left thigh, sole facing upwards.
-
Fold the left knee and place the foot on the
right thigh.
-
Place your hands on the knees.
-
Take deep breathes.
-
Repeat with reversed leg position.
9. Matsyasana (Fish Pose)
Stretches the neck
and chest portion, thus relieves tension
in these areas. This asana also helps those having respiratory and thyroid
problems. Enhances body balance and
removes stress.
-
Lie down straight on your back.
-
Bring the hands under the hips with palms
towards the floor.
-
Lift the chest and head upwards.
-
Now, keeping the chest up, lower the head making
it touch the floor.
-
Press the floor with your elbows, putting the
body weight on them.
-
Press your legs and thighs to the ground.
-
Take deep breaths. Hold for 30-40 seconds.
-
Get back to the normal position.
10. Savasana
(Corpse Pose)
Savasana is a yoga
pose to restore and relax the body and mind. The asana may seem very
simple and easy to do, but it has tremendous benefits to claim. Studies have
shown that it has positive physiological effects on lung capacity, blood
pressure and heart rate. Regularly practicing Savana can relieve migraine,
anxiety and also insomnia.
-
Lie down on your back.
-
Keep your legs apart.
-
Keep the arms at some distance from the body
with the palms facing upward.
-
Close
your eyes and relax.
-
Keep in
this position for some time then open your eyes and slowly get back to the normal
position.
Is pranayama useful for the cure of a migraine?
Pranayam has been proved to be beneficial in
curing nearly all sorts of pain, including migraine. The reason behind this is
that you get headaches when your brain gets
an inadequate supply of oxygen (Pran),
and Pranayam helps in relaxing your shoulder and neck nerves and supplying more
Pran to the head.
-
Sit down on the floor cross-legged
-
Breath in deeply from the nose, expanding your lungs to
the maximum. Try to feel the path of your breath inside.
-
Breathe out from the nostrils.
With regular practice of Pranayam in the morning, you will
feel the difference that your migraine has taken a permanent leave!
Tips for beginners to practice yoga for migraines
We know yoga is a great form of exercise and has benefits for people struggling with stress. But
did you know it could help with migraines too? Here are some tips on how to get started!
If you’re a beginner, make sure and stick to simple poses
and concentrate on your breathing, such as in Hatha yoga. To avoid aggravating
or triggering a migraine, ensure you’re practicing
in a cool environment.
We’re all aware of drinking the recommended amount of water is beneficial for our health. But if you suffer from migraines, it’s crucial. So when you’re exerting yourself during yoga, regularly drink some water.
We’re all aware of drinking the recommended amount of water is beneficial for our health. But if you suffer from migraines, it’s crucial. So when you’re exerting yourself during yoga, regularly drink some water.
Conclusion
Though there are many
allopathic and other treatments available for migraine, but remember that all of them may have some adverse effects on your
body. Opting for them may pose the risk of hypertension, insomnia, digestive
disorders and so on. So, is there a way out having no side effects? Fortunately
yes! Yoga is the answer to this.
Yoga is a holistic
approach towards life. It energizes your
body and mind both, preventing various lifestyle and other health disorders,
migraine being one of them. It simply improves the overall inner health of your
body and relieving it from many physical and emotional problems.
