Yoga For Migraine (7 Headache Relieving Yoga Poses)

Yoga For Migraine Headaches And Neck Pains:

A migraine is said to be the most common neurological condition and is more common than asthma, epilepsy, and diabetes combined. The yoga for migraine will improve circulation and oxygen level in the body and release stress and pressure. Because stress can be a factor for a migraine, remove stress from your life first, you can check out pranayama for stress, yoga for stress and healthy lifestyle tips for more on stress relief.

Yoga For Migraine Headaches And Neck Pains:

Migraine Causes:

A migraine headache can be caused due to stress, sleep disturbances, hormonal imbalances, anxiety, any change in weather. Sometimes migraine causes can even be loud noises, bright lights.

Migraine Causes

Headache VS Migraine:

  • Headaches are usually all over the forehead and migraines are localized to one side of the head.
  • Migraines affect vision and headaches don’t.
  • A person affected with a migraine becomes sensitive to bright lights while normal headaches are not affected by light.
  • Migraines have heightened a sense of smell while headaches don’t.
  • Headaches can be relieved with painkillers while migraines can’t be treated with painkillers.
  • Migraines cause nausea and vomiting.

Migraine Headache Symptoms:

The migraine headache symptoms include a typical headache on only one half of the head. It can last from 2 hours to up to more than 2 days sometimes.

You will become extremely sensitive to light or noise.

Other common symptoms include vomiting, nausea, and pain aggravation due to physical activity.

7 Yoga Poses For Migraine Headaches:

Yoga for migraine is a natural way to fight it without side effects though there is intense medication like antidepressants and surgeries.

Here are the 7 yoga poses that help you get relief from migraines, neck pains, and normal headaches.

poses for migraine headache

1. Upavistha Konasana (Wide Angle Forward Bend):

This asana helps you open your hips and stretch the spine in order to decompress the compressed spine. The spine carries oxygen and blood circulation better when it is in its normal shape but most us ruin its functionality with bad postures that make the spine compressed.

Upavistha Konasana Steps:

  1. Sit with your legs stretched as wideout as possible in front of you. Place the palms behind with a few inches distance away from the hips.
  2. Try to stretch your legs wider by leaning back a little onto your palms and sliding forward. (You can place a bolster under the hips and bend your knees a little for support)
  3. Inhale; raise the arms up parallel to each other.
  4. Exhale; tuck your chin down towards your chest bending the torso forwards.
  5. Place the palms folding in front of you on the ground and let the base sink into the ground.
  6. Position your neck for deep breathing and stay here for 2-3 minutes breathing soft and deep.

Release the position starting with inhalation and with chin down to chest roll up gently. Hold your knees from behind and drag them towards the body. Join legs together and stretch.

2. Balasana (Child Pose):

This yoga for migraines calms the mind and relaxes the spine to facilitate circulation and oxygen flow. It releases the tension, fatigue, and stress in the spine and the hips.

Balasana Steps:


  1. Sit down on your knees and join the thighs, knees, and big toes with hips on the heels left distant comfortably.
  2. Place your palms on the floor and move your knees wide. (If your hips are not touching the heels place a bolster under the feet)
  3. Inhale; raise your arms stretching the spine.
  4. Exhale; bend your torso forward and rest it on the floor between the knees. Keep your palms one above the other and place them on the floor above your head stretching your hands fully. (If you’re not comfortably resting on the floor place a bolster in between the knees)
  5. Breathe deeply for 1-2 minutes in this position. Make sure you’re not forcing the pose.

Release the pose with an inhalation raising the arms up and as you exhale lower the arms and release the pose.

3. Savasana (Corpse Pose):

This is a relaxation yoga for migraine best known as ‘alert relaxation’. It brings back the coordination of body and mind of all the actions, instructions, and sensations. Alert relaxation incorporates muscle relaxation and inner stillness with high energy.

Savasana Steps:

  1. Lie down on the back with legs apart and hands away from the body.
  2. Roll the neck from side to side and back to front and make the body comfortable. (Place a thin pillow under the knees if needed)
  3. Start to think of each body part and relax the body part consciously focusing on the breath.
  4. Stay in this position and relax the whole body for 20-30 minutes. You can gently move your toes and fingers while relaxing.

Release the pose roll to the left side and sit up with a straight spine. Rub the palms of your hands together and slowly open your eyes.

4. Padahastasana (Forward Bend):

This yoga for migraine relieves stress and tension from the torso.

Padahastasana Steps:

  1. Stand with your legs hip distance apart and both hands on your waist.
  2. Inhale; elongate the spine and exhale as you bend forward from your hips.
  3. Inhale; extend the spine a little more if you can.
  4. Exhale; open the palms and touch the ground beside the foot. (Bend the knees a little to make yourself comfortable)
  5. Or open the palms towards the ceiling turn the fingers towards the toes and slide under the foot up to just below the wrist.
  6. Inhale; lengthen the spine and exhale; press the toes on the palms, coming more forward.
  7. Stay in this pose for 5-8 breaths.

Release the pose with inhalation, lifting the head up and releasing the palms and exhale lift the torso up slowly, and place the palms on the waist.

5. Adho Mukha Svanasana (Downward Facing Dog Pose):

This yoga for migraine poses calms the mind, lengthens the spine, and energizes the body.

Adho Mukha Svanasana Steps:

Adho Mukha Svanasana

  1. Stand on your four limbs like a table with palms placed shoulder-width apart and toes placed hip-width apart parallelly.
  2. Inhale and relax your body. Exhale; lift the hips up, stretching the hands and legs straight, and form an inverted V-shape with hips pointing upwards.
  3. Touch the ears to the inner arms and sink your hands into the ground.
  4. Stay in this position and take deep breaths.

Release the pose getting back to the table pose while exhaling.

6. Setu Bandhasana (Bridge Pose):

This yoga for migraine and headaches relieves the tension and stress in back muscles instantly. It calms the brain, reducing anxiety, stress, and depression.

Setu Bandhasana Steps:

  1. Lie on your back, fold your knees, and place your feet hip distance apart on the floor and away from the pelvis.
  2. Place your palms facing downward beside your body.
  3. Inhale; slowly lift your lower back, middle back and upper back off the floor gently roll in the shoulders; touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms, and feet. Feel your bottom firm up in this pose. Both the thighs are parallel to each other and to the floor.
  4. Keep breathing easily.
  5. Stay in this pose for 1-2 minutes.

Release the pose exhaling and lowering the hips, lower back, and upper back onto the floor gently.

7. Marjariasana (Cat stretch):

This yoga pose relaxes the mind and improves blood circulation.

Marjariasana Steps:

  1. Stand on your four limbs like a table with palms placed shoulder-width apart and toes placed hip-width apart parallelly. Look straight ahead.
  2. Inhale; raise your chin and tilt your head back, push your navel downwards, and raise your tailbone. Compress your buttocks and feel a slight tingle. Take deep breaths.
  3. Exhale; drop your chin to your chest arch your back up as much as you can and relax the buttocks. Take deep breaths.
  4. Then come back to the table position. Do 2 and 3 alternately for a few minutes.


Is migraine a serious problem?

Migraines can be debilitating, but for some people who experience auras with their headaches, they could be a marker for a more serious danger – an increased risk for stroke.

What are the four stages of a migraine?

Migraine can progress through four stages: prodrome, aura, attack, and post-drome.

How long can a migraine last?

A migraine usually lasts from 4 to 72 hours if untreated. How often migraines occur varies from person to person. Migraines might occur rarely or strike several times a month

Can a migraine turn into a stroke?

Migraines have not been shown to cause stroke, but if you have a migraine with aura you have a very slightly higher risk of stroke.

Can migraine lead to death?

People who suffer from migraine headaches face heightened long-term risks of cardiovascular disease and death.

What is happening in your brain during a migraine?

The brain produces an outsize reaction to the trigger, its electrical system (mis)firing on all cylinders.

Does yoga help migraine headaches?

Yoga can also help lessen the frequency and pain level of migraine headaches when a person uses it as an additional therapy to other medical treatments.

Can yoga make migraines worse?

Practicing yoga with the wrong technique can strain the muscles near your neck and head. This can cause a headache as well as tension and discomfort in the affected area.

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