A cooperation with Karolin Werminghoff
How to relieve stress or tension-related symptoms
In Germany, around two thirds of adults suffer from headaches such as tension headaches or migraines at least occasionally. Various yoga exercises can help. In this article, you will find out 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 most common. They are also often caused by tension in the shoulder and neck area, which in turn is often caused by stress. Poor posture or unfavourable movement patterns also play a role.
Yoga promotes relaxation of the body and mind and can therefore in many cases help to relieve headaches or prevent them from occurring in the first place.
Since every headache is different, there is no one-size-fits-all solution. It's up to you to try out which exercises are particularly good for you. Inversions such as the standing forward bend or downward dog are found by some people to be very beneficial and bring relaxation to the head. For others, however, inversions can have the opposite effect and even make the pain worse.
5 gentle yoga exercises to combat headaches
We have selected 5 exercises for you which, in our experience, are particularly gentle and at the same time help to relieve your pain.
The following applies to all exercises: Breathe consciously, but gently and calmly. Every exhalation can help you to release more tension and become softer. Hold each exercise for as long as it feels comfortable for you - but it should be at least 6 to 8 breaths. Then move on to the next exercise calmly.
#1 Yoga for headaches:
Calm breathing with forehead and temple massage
• Find a comfortable seat, close your eyes and take a few relaxed breaths.
• With each exhalation, focus on letting go and feeling softer.
• You can also place both hands on your forehead and use the three middle fingertips to gently massage each one: place the fingertips in the middle of your forehead and stroke towards your temples with gentle pressure. Then make circles over your temples with the fingertips.
• Repeat this massage as often as you feel comfortable. You can also apply peppermint essential oil to your fingertips: the cooling effect can be particularly beneficial.
#2 Yoga for headaches:
Neck stretch
• While sitting or standing, tilt your head slightly to the right to gently stretch your left neck.
• You can carefully tilt your head slightly forward or backward to vary the location of the stretch.
• For more intensity, place your right hand on your left temple and/or extend your left arm away from you to create a counter-pull.
• Then circle your shoulders a few times and repeat the stretch on the other side.
#3 Yoga for headaches:
Child's Pose/Balasana
• Kneel on your mat and push your buttocks down towards your heels. If you cannot lower your buttocks, feel free to place a pillow between your heels and buttocks.
• Place your arms wherever feels right for you, for example forward or backward.
• It can be pleasant to gently roll your head left and right across your yoga mat. Alternatively, you can place your hands, a yoga block or a thinly folded blanket under your forehead. Experiment to find out which surface feels best.
#4 Yoga for headaches:
Back of the head in the loop
• Make a large loop with your yoga strap. It should be about twice the length of your legs. Alternatively, you can tie two bathrobe belts together. You will probably have to experiment a bit to find the ideal length of the loop for the following exercise.
• Lie 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 and the position of your legs to find out when the exercise feels particularly comfortable.
• Once you are comfortable, you can move your head gently back and forth.
#5 Yoga for headaches:
Legs against the wall/Viparita Karani
• Lie on your back and push your bottom as close to the wall as possible and place your legs against the wall. Decide for yourself whether you want to keep your knees bent or straight. A pillow under your pelvis can also be comfortable.
• You can now place your arms next to you or place one hand on your heart and the other on your stomach to better focus on your calm breathing.
