A Sneak Peek On Yoga For Migraines

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.

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.