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.
#YOGA FOR MIGRAINES ARTICLE SERIES#
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. Let us know them one by one.If you live with migraine headaches, you may be eager to find forms of exercise that don’t trigger or worsen your pain. Below are the easy to practice yoga poses for migraine. So, is there a natural way to fight against migraine without hurting the body in the process? Opting for some of these methods may increase the risk of hypotension, heart attacks, insomnia, and nausea to name a few. Arterial surgery, muscle surgery, Occipital nerve stimulation, Botox, beta-blockers, and antidepressants are a few of the various preventive methods available to fight migraine attacks.īut beware as not all of these methods come without side-effects.
If you have been suffering from head-splitting ache for years or have recently been diagnosed with migraine, there are ways other than medication to help overcome your pain. Other common symptoms include vomiting, nausea, and pain aggravation due to physical activity. When under a migraine attack, the sufferer may become extremely sensitive towards light or noise. Typically, it affects only one-half of the head and can last from 2 hours to up to more than 2 days. Migraine is a neurological disorder that causes recurring headaches ranging from moderate to high intensity.
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