Migraine headache is a problem that interferes with the daily life of people of the modern age, particularly office workers who have to face stress and anxiety. Yoga is another choice in relieving migraine headache that is receiving more and more popularity at present, since it is a natural method that does not have to rely on medicine, and also helps relax tension both of the body and of the mind effectively. This article gathers 12 yoga postures that are easy to practise, suited to every sex and age, and can be done by oneself at home.
Preparing before doing yoga to relieve migraine headache
Before beginning to practise yoga to relieve headache in earnest, we should prepare ourselves first, because if the body and the surroundings favour doing yoga, it will help make the outcome obtained more effective. Try the easy ways of preparing as follows.
- Find a yoga mat or a thick cloth to lay on the floor comfortably, in order to support the various parts of the body so that they do not hurt when one has to lie or sit directly on the floor
- Wear clothing that moves easily and is elastic; it will help us move nimbly and not feel constricted during the practice
- One should be in a quiet, peaceful place with air circulating, for full relaxation and greater concentration
- One should do yoga on an empty stomach, at least 1-2 hours before and after eating food, in order to avoid a feeling of fullness while doing yoga
12 recommended yoga postures to relieve migraine headache
Once the body and the place have been prepared ready for doing yoga to relieve headache, the next step is to understand and put into practice the various postures recommended as follows.
1. Child's Pose
Begin with the first posture, the Child's Pose, starting by kneeling, sitting down on the heels with the feet together, then bending the body down until the forehead touches the floor, stretching the arms forwards as far as they will go, with the hips still on the heels. Hold for about 10-30 seconds. The Child's Pose helps relax the muscles in the area of the neck, the shoulders, and the back, which may stimulate migraine symptoms.
2. Legs-Up-The-Wall Pose
The 2nd posture is the legs-up-the-wall pose. Lie flat close to a wall, place the arms beside the body or on the abdomen, then raise the legs up and rest them against it at an angle of 90 degrees, with the hips as close to the wall as possible. Hold for about 1-2 minutes or as is suitable. This posture helps stimulate the circulation of blood returning from the head and the brain better.
3. Downward-Facing Dog
Next, the 3rd posture is the downward-facing dog. Begin from a crawling position, use the hands and the feet to push against the floor, then raise the hips up so that the body is in the shape of an upside-down V, keeping the heels as close to the floor as possible. If it is very tight, the knees can be bent slightly. Hold in this posture for about 30 seconds to 1 minute. The downward-facing dog helps stretch the muscles in the area of the arms and the legs, and increase the circulation of blood to the head better.
4. Upward-Facing Dog Pose
For this upward-facing dog pose, begin by lying face down, place the palms beside the body at the chest, then use force to push the upper body up until the arms are straight, with the thighs and the knees not touching the floor, the chest spread wide, looking straight ahead or raising the face slightly. Hold for about 20-30 seconds. This posture helps one breathe with the full lungs, and reduces the tightness around the neck that may be the root cause of migraine.
5. Cat-Cow Pose
The 5th posture is the cat and cow pose, which consists of two postures done one after the other. Begin in a crawling position, place both hands beneath the shoulders, separate the knees about the width of the hips, with the back straight, parallel to the floor. In the cat posture, arch the back, let the head down, with the chin close to the chest, breathing out. As for the cow posture, gradually curve the back the other way, let the abdomen drop, raise the head and the tailbone up, looking straight ahead while breathing in. Do them alternately, continuously and slowly, for about 1-2 minutes.
The cat and cow pose helps increase the flexibility of the spine and stimulate the nervous system to be alert.
6. Seated Forward Bend
The 6th posture is the seated forward bend. Begin by sitting with the legs stretched out, then bend the body forwards, using the hands to hold the ends of the feet with the forehead close to the knees. Hold in this posture for about 30 seconds to 1 minute. It helps stretch the muscles of the back of the legs and the lower back, relieving the tightness that may cause headache; and bending the body also helps the blood circulate better.
7. Standing Forward Bend
The next posture changes from sitting or lying to standing upright instead, with the feet together or slightly apart. Then gradually bend the body down from the hips, letting the head hang down comfortably, the hands possibly placed on the floor or holding the ankles. Hold for about 30 seconds to 1 minute. This posture helps the blood circulate to nourish the head well, and reduces the tightness in the muscles of the back and the legs.
8. Bridge Pose
This posture begins by lying on the back, raising the knees, placing the soles of the feet flat on the floor, then gradually raising the hips up slowly. If you cannot picture it, think of the picture of a bridge arching over a river. Hold for 10-30 seconds. The bridge pose helps increase the circulation of blood to the brain and increase the flexibility in the area of the neck and the shoulders.
9. Reclining Bound Angle Pose
The reclining butterfly posture begins by lying flat, after which fold the knees and bring the soles of the feet together, with the knees spread apart and the hands placed beside the body. Hold the posture for about 1 minute. When one looks at it, it has a character similar to a butterfly spreading its wings. This posture helps open the hips and release the tightness of the lower part of the body, which may have an effect reaching to the back and the head.
10. Supine Twist
For this posture, begin by lying on the back and raising both knees, then gradually let the knees down to one side or the other, the upper body still flat on the floor, twisting the head in the direction opposite to the knees. Hold for a moment, then change sides, doing each side for about 20-30 seconds. This posture helps reduce the tightness in the area of the back, the shoulders, and the neck, and helps the head feel lighter and more comfortable.
11. Neck Rolls
The 11th posture can be followed easily: just sit with the back straight, then roll the neck slowly in a circle 5 turns. After that do it alternately to the left and the right. This posture helps release the muscles of the neck and the shoulders that are tight, which may be a factor stimulating migraine.
12. Corpse Pose
The last posture is the corpse pose. Although the name looks frightening, this posture can be followed easily and is not frightening at all. Just lie on the back, let the hands and the feet go comfortably, and breathe in and out regularly for about 3-5 minutes. This posture is recommended to be done as the last posture, because it is a posture like a cool down, helping relax the body and the head very well.
What to do after doing yoga to relieve migraine headache
After doing yoga to relieve migraine headache, caring for oneself a little more may result in the outcome of the practice being more effective and lasting longer. The advice can be followed as below.
- Get up gradually; avoid getting up quickly, which may cause dizziness
- Drink plain water at room temperature; it helps make up the moisture and stimulate continued circulation of blood
- Avoid activities that require a great deal of force at once; let the body rest and recover fully
- If you feel hungry, you should choose to eat light food that is easy to digest and has nutritional value
In summary
Doing yoga to relieve migraine headache is another choice that helps relieve migraine headache by a natural method. That said, we should treat migraine symptoms alongside medical methods or rehabilitation medicine, so that the treatment is holistic, correct, and safer.
At PYONG Rehabilitation Clinic, a clinic specialising in medical practice in the field of rehabilitation medicine, we have the treatment of migraine with rehabilitation medicine through various methods, such as Western dry needling (Dry Needling), therapy with electromagnetic waves (PMS), treatment with high-energy laser light (High Power Laser), and therapy with the Shockwave device of the Focused Shockwave Therapy kind, together with 3D Dynamic Focusing.
Those who are interested may contact us to enquire from today.