Yoga for Migraine: Works or Not?

Performing yoga for migraine offers more than just relief and physical exercise; it promotes inner peace and calmness, while also aiding in managing conditions like anxiety, depression, and pain, including migraine headaches. Through yoga, the body finds relaxation in stressful events. 

While we’re not entirely sure how yoga for migraine works, many believe it has to do with the parasympathetic nervous system (PNS). When you do yoga, this system helps slow your heart rate and lower your blood pressure, bringing a sense of calm and relaxation.

Migraines are more severe than regular headaches, typically causing a throbbing pain on one side of the head along with symptoms like nausea, dizziness, and sensitivity to light and sound. The duration of these symptoms can extend for several hours or even persist for days. Yoga offers both immediate relief and long-term prevention against migraines, providing a holistic approach to managing the pain.

What Do Researchers Know About Yoga For Migraine?

A study conducted in 2014 revealed that individuals who incorporated yoga into their regular treatment routine experienced a reduction in both the frequency and intensity of their headaches.

Additionally, these participants showed improvement in vagal tone, indicating enhanced activity in the parasympathetic nervous system (PNS). 

Yoga was found to positively impact the balance of the autonomic nervous system, which plays a crucial role in regulating the circulatory system. Disturbances in this system are often linked to migraines. By restoring balance, the likelihood of experiencing migraines is reduced.

Poses of Yoga For Migraine

Certain yoga poses can address tension and stress, which might be underlying factors contributing to migraines. The yoga for migraine relief poses are designed to enhance circulation and increase blood flow to the brain. Potentially reducing pain and throbbing sensations associated with migraines. 

Below are four specific poses that can relieve symptoms and promote balance across physical, mental, and emotional aspects.

Child’s Pose

The child’s pose is effective for calming the nervous system and alleviating pain associated with migraines.

Yoga for migraine: Child’s pose

Here’s how to do it:

• Begin by kneeling on the floor with your toes together and your knees spread wide apart.
• Lower your buttocks onto your heels.
• Maintain an upright posture and give your body time to adapt to this stance.
• As you exhale, gently lean forward until your head and chest rest between or on top of your thighs, allowing your forehead to touch the floor.
• Keep your arms extended with your palms facing down.
• Hold the pose for at least one minute, allowing your neck and shoulders to relax.
• To release, use your hands to push yourself upward and return to a seated position on your heels.

Bridge Pose

This pose helps to open the chest, heart, and shoulders while also reducing feelings of anxiety.

Bridge pose

Here’s how to do it:

• Lie flat on your back on the floor, with your knees bent and feet resting flat.
• Extend your arms out to the sides with your palms facing down and flat on the floor.
• Lift your pelvis upward, followed by your torso, while keeping your shoulders and head on the floor.
• Ensure that your thighs and feet remain parallel and distribute your weight evenly.
• Remain in this position for a duration of up to one minute.

To release the pose, slowly lower your torso and pelvis back down to the floor. Allow your knees to gently sink downward until you are lying flat on the floor. Then, slowly rise into an upright position.

Downward Facing Dog

The downward-facing dog pose can help improve circulation to the brain.

Downward Facing Dog Yoga pose

Here’s how to do it:

• Begin by positioning yourself on your hands and knees, ensuring your wrists are aligned under your shoulders and your knees are beneath your hips.
• Extend your elbows and relax your upper back.
• Spread your fingers apart and press them firmly into the ground, evenly distributing your weight.
• Slowly raise your knees off the floor.
• Straighten your legs, being careful not to lock your knees.
• Lift your pelvis upward while elongating your spine.
• Maintain this posture for a duration of up to two minutes.

To exit the pose, gently bend your knees and return to the starting position on your hands and knees.

Corpse Pose 

This pose promotes profound relaxation in your body.

Corpse Yoga Pose

• Lie flat on your back on the floor.
• Allow your legs to naturally spread apart, and position your arms by your sides with your palms facing upward toward the ceiling.
• Remain in this posture for a period ranging from 5 to 30 minutes.

To transition out of this pose, gradually bring awareness back to your body. Begin by gently moving your fingers and toes. Then, roll onto one side and rest momentarily before slowly returning to an upright position.

While these poses of yoga for migraine can be beneficial, incorporating yoga into your daily routine may deliver better results.

Final Thoughts

To maximize benefits, include yoga for migraine purposes in your treatment plan. Keep in mind that migraine treatment varies for each individual. 

While some may find yoga helpful, others may not. If you’re considering yoga for migraine relief, consult your healthcare provider for personalized advice.