5 easy yoga poses against headaches and migraines
A cooperation with Karolin Werminghoff
How to relieve stress- or tension-related symptoms
In Germany, about two-thirds of adults suffer at least temporarily from headaches such as tension headaches or migraines. Various yoga poses can help. In this article, you'll learn which five are our favorites.
Where does the headache come from? And how can yoga help?
Headaches can have many causes. Stress is one of the top causes. However, they are often also caused by tension in the shoulder and neck areas, which in itself is often stress-related. Poor posture or unfavorable movement patterns also play a role.
Yoga promotes relaxation of body and mind and can thus help in many cases to ease headaches or prevent them from occurring in the first place.
However, since every headache is different, there is no general recipe. It is up to you to try out which poses suit you the best. Reverse postures such as the standing forward fold or the downward-facing dog are considered by some people to be very beneficial and bring relaxation to the head. For others, however, inversion postures can have the opposite effect and even increase pain.
5 gentle yoga poses against headaches
We have selected 5 yoga postures for you that, from our experience, are particularly gentle and at the same time help to relieve your pain.
For all exercises, breathe consciously yet gently and calmly. Each exhalation can help you release more tension and become softer. Hold each exercise for as long as it feels good to you, but it should be at least 6 to 8 breaths. Then smoothly transition to the next exercise.
#1 Yoga against headaches:
Calm breathing with a forehead and temple massage
• Find a seat that is comfortable for you; feel free to close your eyes and take a few very relaxed breaths.
• With each exhalation, focus on letting go and feeling softer.
• In addition, you can bring both hands to your forehead and perform a gentle massage with each of the three middle fingertips. To do this, place your fingertips in the center of your forehead and stroke with gentle pressure in the direction of your temples. Then circle your temples with your fingertips.
• Repeat this massage as often as it feels comfortable. You can also apply peppermint essential oil to your fingertips; the cooling effect can be particularly soothing.
#2 Yoga against headaches:
Neck stretch
• While sitting or standing, tilt your head slightly to the right to gently stretch your left neck.
• You can gently bend your head slightly forward or backward while tilting to the side to vary the location of the stretch.
• For more intensity, place your right hand at your left temple and/or extend your left arm away from you to create a counter stretch.
• Then circle your shoulders a few times and repeat the stretch on the other side.
#3 Yoga against headaches:
Child's pose/balasana
• Kneel on your mat and lower your buttocks down toward your heels. If you can't lower your buttocks, feel free to place a pillow between your heels and buttocks.
• Place your arms where it feels right for you, such as forward or backward.
• It may be comfortable to gently roll your forehead left and right across your yoga mat. Alternatively, you can place your hands, a yoga block, or a thinly folded blanket under your forehead. Try whichever surface feels best.
#4 Yoga against headaches:
Back of the head in the loop
• Form a large loop with your yoga belt. It should be about twice as long as your legs. Alternatively, you can tie two two bathrobe belts together. You will probably have to to adjust the loop to find the ideal length for the following exercise.
• Lay on your back and bring the loop to the back of your head. Then, place either one or both feet in the other end of the loop and align it approximately above your pelvis. Feel free to change the position of the loop at the back of your head, as well as the position of your legs, to find out what feels most comfortable for you.
• Once you are comfortable, you can gently move your head from side to side.
#5 Yoga against headaches:
Legs against the wall/Viparita Karani
• In supine position, move your buttocks as close as possible to the wall and also rest your legs against the wall. Feel free to decide for yourself whether you like to keep your knees bent or extended while doing this. A cushion under your pelvis can also be pleasant.
• You can now rest your arms next to you or place one hand on your heart and the other on your belly to better focus on your calm breathing..
