My Journey Out of Pain: Finding Real Relief Yoga Poses For Headaches
I would also believe that a headache was something that I was supposed to live with. I used to take a pill, switch off the lights and sit and wait till the throbbing would go away. However, following a fairly cruel month during which I had to reckon with tension headaches, I realized I was ready to have a more natural and effective solution.
This search brought me right to my yoga mat. I was doubtful in the beginning–would such a simple kind of exercising as stretching and breathing be able to fight such severe pain? Surprisingly, the response was a yes. I have learned that yoga poses that are specific to headaches help to relieve the tension in muscles, relax the nervous system, and improve blood circulation. I am writing on this article about the very routine that made me everything, so that you could find your own way out.
How does Yoga help Headaches?
Prior to the poses, it made me realize the why. It made the practice more willful and strong. I found out that most of my headaches were tension-type headaches. They are frequently occasioned by the tightening of the neck, shoulders, and jaw- those areas that store stress like crammed attic.
This is dealt with directly in yoga. Gentle movements of yoga pose against headache aid in:
Unclench Muscle Knots: Physical poses are done to target the neck, upper back, and shoulders and release muscles that are clenched.
Calm Your Nervous System: You can change the state of your body to switch between fight-or-flight (sympathetic) and rest-and-digest (parasympathetic) by focusing on deep, slow breathing. This plays a vital role in the relief of pain.
Enhance Blood Circulation: Inversion and forward fold help get blood circulating to the brain, which in itself can be game-changing in the sense of alleviating pressure.
Make Mindfulness: Being aware of your body will make you aware of the early symptoms of a headache, and therefore, you can prevent it before it turns into a headbang.
One of the small studies that I encountered in the Journal of Physical Therapy Science made an impression on me. It established that a sample of women with a history of chronic tension headaches who attended a particular yoga regimen in 8 weeks had a considerable decrease in the severity, occurrence, and duration of their headaches as compared to the control group. That was the last stimulus I needed to get down to it.
The Yoga Poses You use to relieve Headaches.
The following is the order I constructed myself. It is not so hard that you could do it at a time when your head is pounding, but at the same time it is so strong that it does make a difference. Be sure to breathe slowly and deeply, through your nose. Breath is your best weapon in this.
Child’s Pose (Balasana)
This was my beginning place of sanctuary. It is one of the resting poses that give a beautiful effect of relaxation and stretch the neck and back towards an easy shape.
How I do it:
I would begin on my hands and knees, then I would sit my hips backwards towards my heels.
I bend over and lean my forehead against the mat. When my forehead does not easily get there, I pile up my fists, or take a pillow.
I will be able to continue my arms in front of me to have a deeper stretch in the shoulders or place them next to the body with the palms facing upwards.
I shut my eyes and got down to deep breathing in the back and I can feel it swell with each breath. I hold here for 10-15 slow breaths.
Cat-Cow (Marjaryasana-Bitilasana)
My stiff spine was in wonted motion at this plain flow. It awakens the neck and the whole back and warms muscles, releasing tension between the vertebrae.
How I do it:
I go back to my hands and knees in a tabletop position.
During an inhale, I lower my belly, raise my chin and tailbone into Cow Pose producing a mild arch in my back.
I exhale, rounding my spine and tucking my chin to my chest, and pulling my belly button inward towards my spine, Cat Pose.
I then breath slowly and walk alternately between these two forms 8-10 times.
Forward Fold (Uttanasana)
This position is unbelievable in letting go. The mild inversion helps to get the blood to the head and the hamstring stretch and the back of the back releases an enormous amount of physical strain.
How I do it:
I have my feet at hip-width. I bend over with painful gentleness in my knees.
I let my head hang heavy. I may clasp my elbows together and swing to and fro.
The key here is to not force it. I do not mean to touch my toes, but I am simply trying to take the strain out of my head and upper part of my body. I hold for 8-10 breaths.
Eagle Arms (Garudasana Arms)
This was the pose that focused on the position directly between my shoulder blades- the epicenter of my tension. It gives a satisfying, intense stretch of the upper back and shoulders.
How I do it:
I may do this either sitting or standing. I put forward my arms towards me and cross my right arm under the left arm.
I lean my elbows and touch my palms (when this is too much, I will cross my wrists or put my right shoulder against the right shoulder).
My elbows are raised and I can feel the tension of my upper back. I inhale 5 times, and unwind and change direction, crossing left over right.
Legs-Up-The-Wall (Viparita Karani)
This is the final restorative headache reliever. It has a strong relaxing effect on the nervous system, and it lowers the swelling of the feet and also gives fresh blood to flow to the head without any effort.
How I do it:
I am sitting in a position that is facing a wall and the right hip is touching it. With a single movement, I raise my legs against the wall and lie with my head on the floor or a thin pillow.
My hands lie relaxed close to my side, palm up.
I put the lids down on my eyes and concentrate on my breathing. I spend 2-5 minutes there, even longer in case I have time.
Weaving It All Together: A 10 Minute Routine.
When I get a headache, or even after working daily, to prevent it, this is the brief routine that I have:
Child’s Pose (1-2 minutes)
Cat-Cow Flow (1 minute)
Forward Fold (1 minute)
Eagle Arms (30 seconds per side)
Legs-Up-The-Wall (3-5 minutes)
This practice has now been my non-negotiable self-care act. It is my way of saying to my body I am listening to you and I am here to help you.
Beyond the Mat: Advice of My experience.
Although these yoga positions with headaches became the foundation of my relief, there were other things which proved to make a radical difference:
Hydrate, Hydrate, Hydrate: I knew that so many of my headaches in the afternoon were simply because I was not drinking enough water.
Keep an eye on your posture: I have a reminder that I set on my computer after every hour to look at my posture. No more hunching!
Breathe Before You React: Two things I do when I experience stress include stopping and breathing three slow and conscious breaths. It prevents the tension cycle prior to its initiation.
My Ultimate Reflection: You Can Take away My Pain.
The fact that these yoga poses solved my headaches was a real blessing in terms of regaining control. I ceased being a passive victim of my pain. I have my toolkit and this one does not have side effects.
It takes some patience and a certain degree of regularity, but the prize, a head which is clear, calm and pain-free, is well warranted. I would advise you to take a mat and try these poses. You will be glad to your future headache free self.
The most asked questions (FAQs).
Q1: Is it possible to perform these yoga poses when I have a migraine?
With a full-fledged migraine, either movement or feeling can be too much. It works better to me to sleep in a dark and quiet room. Nonetheless, these practicing, which is done during the prodrome (warning) stage or as a preventative measure can be quite inclusive.
Q2: What is the duration of time I have to maintain poses to be relieved?
A significant difference can be achieved even with 5-8 deep breaths (approximately 30-60 seconds). It is important to pay attention to the quality of stretch and the breath, and not the clock. Longer positions of 5-10 minutes are better in restorative poses such as Legs-Up-The-Wall.
Q3: I’m not flexible at all. Can I still do these poses?
Absolutely! This was my biggest worry too. Yoga is not all about becoming perfect like a model but it is your own process. Prop with the help of pillows, blocks, and blankets. It is aimed at experiencing a soft release, not pain.
Q4: Do you think there are any poses that I cannot do with a headache?
I personally would not do any serious backbends, any vigorous flows, poses that directly press my head (such as a Headstand) during the period of an active headache. These may be pressure and intensity enhancing at times. Follow mild, forward-bending, and restorative poses.
Q5: How soon will I see results?
In my case, I experienced the calming effect as soon as I got the first session, which has helped me to feel better. To achieve a sustainable decrease in the number and severity of my headaches, I observed my situation undergo a considerable shift approximately 3-4 weeks of daily practice (3-4 times per week).