Adherents to yoga as a remedy for migraines have stated that
the frequency of their headaches lessens significantly when yoga is done on a
regular basis. Plus, the simple action of yoga as a form of exercise has been
shown to increase endorphins. Since exercise typically makes people happier,
they are more likely to be able to deal with their headaches rather than have
their lives taken over by them.
As long as a man or woman is healthy enough to engage in
regular yoga classes and regimens, there’s no real reason to avoid it, even if
the exerciser has a headache. At the very least, yoga can distract the mind
from the pain of the headache, and that might just be enough to help get
through the day. It’s much better than popping pills or feeling out-of-control.
75 percent of all headaches stem from muscle tension in the
back of the neck, and yoga can lessen the stress in that area. Breathing
exercises, known as pranayamas, are also recommended for tension headaches.
Practice yoga poses to help get relief from headache are :
Cat Pose :
Rest on your hands and knees, with your belly facing the
floor.
Inhale deeply.
Exhale and pull in your abdominal muscles, tailbone, and
butt.
Pressing down on your hands, press your back toward the
ceiling so your spine rounds.
Seated Forward Bend /
Paschimottanasana :
Sit up straight with your legs together, stretched out in
front of you. Point both feet straight up towards the ceiling.
Be sure you are sitting straight up on the sitbones with
your spine straight. Many people benefit at this point by removing the flesh
from underneath the sitbones so as to help remove curvature in the spine.
Inhale, and stretch your arms up over your head. Following
the direction of your hands, at the same time lengthen the entire spine
upwards.
Exhale and bend forward from the hips keeping your spine as
elongated as possible and reaching towards your feet with your hands as you
come down.
If you can reach your feet, the ideal hand position is to
wrap your index fingers around the big toes, with the thumbs resting on tops of
the big toes.
If you cannot reach your feet yet, let your hands fall
comfortably on top of the shins or thighs, or alongside the legs on the floor,
or wherever they can comfortably rest.
For this posture, try to avoid a lot of curvature in middle
part of the spine. It is best to keep the back more straight, although not
rigid, and bend from the hip area.
Be sure to keep the feet pointed straight up towards the
ceiling and together.
Once in position, you can gently pull with the arms on the
feet or legs, stretching the head more towards the feet and giving an
additional stretch to the spine and backs of the legs.
As you continue to hold the posture, relax as much as
possible, especially in the shoulders and hips. With each exhale let your
breath do the work - ideally the abdomen should fall closer toward the thighs,
the chest toward the knees and the head towards the feet.
Hold the asana for 30 seconds at first and work up to 5
minutes or more.
Child’s Pose / Shishuasana
:
Start in a kneeling position.
Drop your butt toward your heels as you stretch the rest of
your body down and forward.
In the fully stretched position, rest your arms in a relaxed
position along the floor, rest your stomach comfortably on top of your thighs,
and rest your forehead on the mat.
You should feel a mild stretch in your shoulders and
buttocks and down the length of your spine and arms.
