Migraine is a recurring headache caused by the enlargement of blood vessels around the brain and head. Migraines are often accompanied by intense headache, nausea, vomiting or sensitivity to light and strong odors.
Although the causes of migraine are not clear, its common triggers include allergies, smoking, fasting, fluctuations in menstrual cycle, sleep deficiency, stress and certain foods.There are several ways that help you overcome migraine. But some of these methods such as antidepressants and beta-blockers may be associated with side-effects.
Yoga is a natural way to fight migraine attacks without harming your body in the healing process. Practicing yoga for a few minutes regularly can reduce stress by relaxing the muscles at the back and neck.
Yoga Poses To Relieve Migraine Headaches
Padahasthasana (Standing Forward Bend)
Stand tall with your legs together and arms resting on your sides. Manage your weight on both feet. Inhale and move your arms slowly over your head. Stretch your arms a little more so that you should feel the stretch from your calves, thighs and trunk. Now slowly exhale and bend forward from your hips. When you are half way from the ground try to stretch your arms a little more and bend completely to reach out your feet.
If you’re unable to touch your feet, hold your leg at a point where you can.Once you have touched your feet, slowly move your hands and let them rest on either side of your feet. In this position make effort to push your head towards the knees. Stay in this pose for about 10 counts. Make sure you don’t hold your breath anywhere and you don’t bend your knees. Continue breathing normally. Slowly release from the pose and come up in the same way as you went down. Relax.
Padahasthasana makes the spine flexible and rejuvenates the nervous system. It increases blood circulationto the brain and calms down the mind.
Kapalabhati is a type of pranayama in yoga that provides you with high energy. It is a breathing technique that eliminates stress and toxins from your mind and body. For practicing Kapalabhati, you need to sit in Vajrasana or any other comfortable asana with your neck and back straight. Place your hands on your knees.
Now inhale slowly, fill air into your abdominal muscles and expel air forcefully by contracting your diaphragm. You will be breathing in naturally throughout the process without any effort. Repeat this cycle for about ten times, then start breathing normally.Avoid practicing kapalabhati during pregnancy or menstrual cycle.
Tadasana ( Mountain Pose)
Stand straight by bringing your feet closer to each other. If you‘re unable to balance, stand a step apart. Rest your arms on the sides. Focus on an object in front of you. Make sure you have squeezed all the muscles from the feet to your neck. Inhale and raise up your arms sidewards and slowly bring them over your head and closer to your ears. Put some more effort to stretch your arms and join your palms in a Namasthe position.
If you have difficulty in doing this, interlock your fingers and let them face the ceiling. Make sure you don’t bend your elbows. Now your body is completely stretched from feet to the neck. Breathe comfortably in this pose. Slowly come out of the posture and relax.Tadasana improves both your physical and mental health.
Sethubhandasana (Bridge pose)
Lie flat on your back with your arms resting at your sides. Bend your knees and rest the feet on the floor hip width apart. Press your palms against the floor. Inhale and slowly lift your hips away from the floor, rolling the spine off the floor. With the support of your arms try to lift your chest up. Start breathing normally in this pose for about 10 counts. Exhale and release the posture by rolling your spine towards the floor and relax.
Sethubandhasana helps you to get rid of stress and mild depression. It soothes your brain and central nervous system. Regular practice of this asana reduces headache.
Savasana (Corpse pose)
Savasana needs to be practiced in a dark and quiet place that is free from all distractions. Lie down relaxed on your yoga mat. Keep your eyes closed. Stretch your legs apart and make sure your knees and feet are completely relaxed. Rest your arms at your sides. Practice deep breathing through your nose. Watch your stomach being blown like a balloon as you inhale and gets tucked in as you exhale. Once you’re have taken deep breaths for 4-5 times slowly bring your feet together.
Turn your head to the left and right. Roll on to your right side and with the support of your left arm slowly come up and sit in Vajrasana. You still need to keep your eyes closed. Rub your palms against each other and keep your hot palms in a cup shape on your eyes and enjoy the darkness and silence for a few seconds. You feel completely relaxed. You are free from all sorts of tensions.
Practicing savasana regularly for 15 minutes will lessen the effects of migraine.