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Yoga and Migraines: A Holistic Approach to Pain Relief.


yoga migraines

Yoga can be a helpful complementary approach for managing migraines. It can help reduce stress, promote relaxation, and improve overall well-being, which may lead to a reduction in the frequency and intensity of migraine attacks. Here are some yoga poses and practices that may be beneficial for migraine relief:


Child's Pose (Balasana):

  • Kneel on the floor, bringing your big toes together and sitting on your heels.

  • Stretch your arms forward and lower your torso between your thighs, resting your forehead on the mat or a pillow.

  • Breathe deeply and hold the pose for a few breaths, allowing your body to relax.

Cat-Cow Pose (Marjaryasana/Bitilasana):

  • Start on your hands and knees in a tabletop position.

  • Inhale as you arch your back, lifting your head and tailbone (Cow Pose).

  • Exhale as you round your back, tucking your chin and tailbone (Cat Pose).

  • Continue to flow between these two poses, syncing your breath with the movements.

Forward Bend (Uttanasana):

  • Stand with your feet hip-width apart and gently bend forward from your hips.

  • Allow your upper body to hang down and your head to relax.

  • Keep your knees slightly bent if needed and hold the pose for a few breaths.

Legs Up the Wall Pose (Viparita Karani):

  • Sit next to a wall and lie down on your back.

  • Extend your legs up the wall, forming an L-shape with your body.

  • Rest your arms by your sides, palms facing up, and close your eyes.

  • Stay in this pose for several minutes, focusing on deep, slow breathing.

Corpse Pose (Savasana):

  • Lie flat on your back with your arms at your sides and palms facing up.

  • Close your eyes and consciously relax every part of your body, releasing tension.

  • Remain in this pose for at least 5-10 minutes, allowing yourself to completely unwind.

It's essential to practice yoga with mindfulness and avoid overexertion. If you feel a migraine coming on, consider practicing gentle, restorative poses or breathing exercises rather than vigorous sequences. Always listen to your body, and if certain poses or movements trigger discomfort, modify or avoid them.

Remember that while yoga can be beneficial for migraine management, it is not a substitute for medical treatment. If you suffer from migraines, consult with a healthcare professional to create a comprehensive approach to managing your condition.

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