10 Effective Yoga Poses For Headaches And Migraines

Headaches and migraines are common occurrences that plague people. Though it can be bearable at times, it should still be treated as a problem since it can prevent you from performing your day-to-day tasks conveniently and easily. Besides remedies and other treatments, there are some powerful yoga poses for headaches, which can cure the pain completely if practiced on a daily basis.

Yoga For Headaches: 10 Useful Poses That Offer Relief

Also See: 10 Easy Yoga Poses That Look Hard

1. Cat Pose (Marjaryasana)

 yoga exercises for migraine headaches

This is one of the best yoga poses for headaches. When practiced regularly, it treats in no time.

  • Drop down to the floor on your hands and knees to assume a tabletop position.
  • Round your spine gently as you exhale.
  • When you inhale, return your spine to its neutral position.
  • Repeat the procedure a few

2. Modified Eagle Pose (Garudasana)

best yoga poses for headaches

This is the best yoga for headaches.

  • Begin in a standing position. Bend knees and lift left foot up, then cross it over to the right one. Make sure that your right foot has been firmly placed on the floor, and left thigh is over your right thigh while the toes on the left foot are pointing downwards.
  • Bring your arms forward maintaining a parallel position to the floor. Cross right arm over your left and bend the elbows in a way that your arms are now perpendicular to the ground. Keep the back of your hands facing each other.
  • Turn the hands slowly so that palms face each other. Press your palms together and stretch your fingers upwards. Focus your gaze on one place and stay in the position for two
  • Release your hands slowly and bring them to your sides. Raise left leg, put it back on the floor, and slowly stand up to a standing position.

3. Seated Forward Bend (Paschimottanasana)

best yoga exercise for headache

  • Sit with legs extended in front of you. Flex toes back towards you. Make sure that your big toes are touching each other while the heels are slightly apart. Press your sitting bones into the floor and lift your spine up. Inhale and extend your arms up to the sky.
  • Exhale and bend forward reaching your toes. Keep chin close to your chest and lengthen the back of your neck. Move shoulders forward past your ears and keep armpits close on your thighs. Relax your throat and breathe.

4. Child’s Pose (Balasana)

best yoga for headaches

  • Kneel on your hands and knees. Release toes on the floor and keep your knees separated about a hip-width apart. When you exhale, slowly lower your buttocks to your heels, feeling your tailbone lengthen away.
  • Lengthen the back of your neck before your forehead rests on the floor as your torso folds over your thighs. Lay both arms on your thighs, palms facing up and feel the weight on your shoulders lightly spread on your shoulder blades.
  • Take some slow breathes in your belly and lower your back as you rest. Inhale and lengthen your torso forward over your thighs. Rise as you press down your tailbone into the pelvis and towards your heels.

5. Legs Up The Wall Pose (Viparita Karani)

yoga for headache relief

This is one of the perfect yoga exercises for migraine headaches.

  • Sit beside a wall with feet extended on the floor in front of you while the left side of your body is in contact with the wall. During exhalation, lie down gently on your back and pivot yourself so that the back of your legs are now pressing against the wall while the bottoms of your feet are facing up.
  • Press your sitting bones against the wall and your back and head should be rested on the floor forming an approximate 90 degrees angle on your body. Let your neck be in neutral position and the back of your head feel heavy.
  • Soften your face and throat and let your hands rest on each side with palms facing upwards. Close your eyes and deeply breathe through your nose. Keep the position for 5 to 15 minutes.
  • To come out, push the bottom of your feet into the wall while lifting your hips slightly. Roll to one side gently and stay on the side for few more breaths before returning to your sitting position.

6. Standing Forward Bend (Uttanasana)

easy yoga poses for headaches

  • Stand on your feet. Big toes touching and heels are slightly apart. Keep your tailbones tucked underneath and allow your spine to move forward, bending.
  • Tuck your chin gently towards the chest and lengthen the back of your neck. Move your palms towards the ground with fingertips in line with your heels. Relax and breathe.

7. Head To Knee Pose (Janusirsasana)

yoga exercise for headache

  • Sit with legs extended in front of you. Tuck your right heel in the groin and uncurl toes out from left thigh. Press your sitting bones into the ground and lift your spine long towards the ceiling.
  • Inhale and place your arms above your head. Exhale and bend forward to touch the toes of your left foot. Turn your navel gently out to the left side keeping your chin gently tuck in towards the chest.
  • Lengthen the back of the neck and forehead should be placed towards the shin. Relax both eyes and jaw. Repeat on the other side.

8. Upward Facing Dog Pose (Urdhva Mukha Svanasana)

best yoga positions for headaches

  • Lie on the floor in a prone position, stretch legs at the back. Bend elbows and spread palms on the ground beside your waist making sure that the forearms are perpendicular to the floor.
  • Inhale, press your inner hands firmly on the ground and back slightly as if you are trying to push yourself forward. Straighten arms and lift your torso up with legs a few inches off the floor during inhalation.
  • Keep your thighs firm, and a little bit turned inward, and your arms firm with elbow creasing face forward. Press your tailbone toward your pubis and lift toward your navel. Make sure to narrow your hip points and firm, but never harden your buttocks.
  • Firm your shoulder blades against your back and puff side of the ribs forward. Lift through the top of your sternum but do not push the front ribs forward as this will only harden your lower back. Look straight ahead or tip your head back a little bit.
  • Hold position from 15 to 30 seconds while breathing easily.Release yourself to the floor during exhalation.

9. Bridge Pose (Setu Banda)

yoga for migraine headaches

  • Lie on your back with arms placed next to your body and palms down.Bend knees and place feet flat on the ground keeping heels close to your buttocks and hip-width apart.
  • Press your upper arms and feet into the floor and start lifting your hips up to the ceiling. Move your breastbone to the chin and lift your chin slightly to help keep a space at the back of your neck. Firm tailbone towards the pubic bone, and move your pubic bone slightly towards your belly.Bring your knees out at the front to make sure that your lower back is extended while keeping the knees above your ankles.
  • Clasp hands behind your back and firm the arms onto the floor while the shoulder blades are down along the spine.Take 5-15 breaths in this pose.Slowly release the arms and lower your hips down to the floor during exhalation to come out of the position.

10. Corpse Pose (Savasana)

yoga for headaches

  • Lay flat on your back.Keep feet and legs close together with feet falling out to the sides.
  • Keep arms 30 degrees away from your sides with palms facing upward. Keep your eyes close and concentrate on relaxing your entire body while resting on the ground.


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