If you are suffering from migraine headaches, you might have been taking medicines to get instant relief or heal this sickness. The medicines will definitely provide temporary relief from this but these allopathic medicines also have side effects.
And the regular or consistent use of such medicines also invites side effects. So you can try some other remedial actions that don’t have any side effects, instead will give long-lasting relief. Yes, I’m talking about yoga that can give you relief from migraine with amazing results.
How Yoga Stretching Ease Migraine?
When you start doing these exercises regularly, the stretching helps to calm the entire body with your mind. As you know, Yoga is the combination of stretching, breathing, and mindfulness that helps to relieve stress and tension, which is the most common factor for triggering migraine.
And as per the scientific research and studies, yoga plus medical therapy helps manage migraine better than medical therapy alone.
In a 2014 study, yoga reduced the frequency and intensity of headaches in people with migraine. As per this study, yoga and stretching might help in numerous ways like decreasing the stress hormones, improving your body response while coping with stress.
Moreover, stretching also involves slow, deep breathing this is thought to “reset” the autonomic nervous system, which regulates your body‘s stress response.
And finally, Yoga stretching loosens your muscles and releases physical tension in your upper body which is the main cause of migraine. So you can try these yogasans that are very simple to perform and ideal for people experiencing a migraine.
5 Yoga Asanas for Migraine
#1 Sitting Forward Bend Yoga Pose
This is the act of resting your head on something that can feel very soothing. It’s a major element of the seated forward fold, also called the two-legged forward bend. The pose also loosens the muscles in your legs.
Steps do sitting forward bend yoga pose:
Step1: Sit on the floor and straighten your legs in front of you. Place a folded towel or blanket under your buttocks if you need support.
Step2: Now point toes upward, as if the soles of your feet are against a wall. Lengthen spine.
Step3: Bend forward from hips, bringing torso to thighs. Gently bend knees if it feels more comfortable.
Step4: Now lie forehead on legs and place hands on feet. Hold for 30 seconds.
#2 Side Neck Bend Yoga Pose
Side neck bend is a gentle stretch that releases tension in the neck and upper back. You can do it while sitting or standing, making it a versatile move.
Steps to do Side neck bend:
Step1: Start in a seated or standing position. Keep your spine neutral, relax shoulders, and rest arms alongside your body.
Step2: Now lower right ear toward the right shoulder. Extend left hand toward floor, then flex fingers upward. Hold for 30 seconds.
Step3: Finally return to starting position and repeat on the other side.
#3 Thread the Needle
If you feel strain in your shoulders you can try this pose to stretch your upper back. It also involves a gentle low back twist, further releasing tension.
Steps to do Thread the Needle Yoga:
Step1: Start on all fours. Place hands shoulder-width apart and knees hip-width apart. Keep spine neutral and rest the tops of your feet on the mat.
Step2: Extend your right arm under your left arm, reaching to your left. Lower right ear and shoulder to mat, keeping knees and feet in place. Hold for 30 seconds.
Step3: Now return to all fours. Repeat on another side.
#4 Child’s Yoga Pose
The child’s pose is a classic yoga move. The stretch is restorative, especially if you let your arms relax alongside your body. It also stretches the upper back while calming the mind.
Steps to Perform Child’s Pose:
Step1: First of all kneel on the floor. Spread knees outward to the width of the mat. Keep big toes touching and rest buttocks on heels.
Step2: Now you have to lengthen your spine and place your hands on your thighs.
Step3: Lower torso between thighs, reaching hands toward the top of your mat. Place your forehead on the mat and relax your neck, shoulders, and arms. Hold for 30 seconds. Another option is to rest arms alongside the body, with hands under buttocks and palms facing upward.
#5 Downward-facing Dog Yoga
Downward-facing dog is another classic stretch you can perform. It’s thought to ease migraine pain by promoting blood circulation to the head and releasing tension throughout the entire body.
Steps to do Downward-facing Dog Yoga:
Step1: Start on all fours. Place hands shoulder-width apart and knees hip-width apart. Keep spine neutral.
Step2: Now press hands into mat and tuck toes under. Lift hips to straighten legs, but avoid locking knees.
Step3: Lengthen spine, creating an upside-down “V” with your body. Reach heels toward the floor. Hold for 30 seconds.
Summing-up
When you stretch like seated forward fold, child’s pose, and downward-facing dog it will help you relax the muscles in your upper back that relieve tension and stress, which are common migraine triggers.
Managing migraine-like health problems is a practice, you can’t cure it with a one-time treatment. You have to do these stretches regularly and limit your other triggers, at the same also take your migraine medication as directed by your health expert.
