Yoga for Migraine Relief: Best Natural Exercises to Reduce Headache Pain
🌿 Introduction:
Migraines can be disable , but movement can be medicine . While strenuous exercise can trigger migraine in some people , the right kind of yoga and gentle fitness routine can reduce frequency , intensity , and duration . Let ‘s explore how to move mindfully for migraine relief .
🧘♀️ Best Yoga Poses for Migraine Relief
1. Balasana (Child’s Pose)
- Relieves tension in the back and neck
- Calms the nervous system
2. Viparita Karani (Legs Up the Wall)
- Enhances blood flow to the brain
- Soothes tired legs and reduces pressure
3. Setu Bandhasana (Bridge Pose)
- Opens chest and improves circulation to head
4. Adho Mukha Svanasana (Downward Dog)
- Increases blood flow to the brain
- Stretches spine and shoulders
5. Shavasana (Corpse Pose) + Deep Breathing
- Deep relaxation pose
- Activates parasympathetic nervous system (rest mode)
⚠️ Avoid fast breathing techniques or inversion-heavy poses during an active migraine attack.
🤸♀️ Light Fitness Tips for Migraine Sufferers
✅ Choose low-impact movements like:
- Brisk walking (early morning or sunset)
- Swimming – cool the body and soothes tension
- Cycling at low pace
- Stretching and foam rolling
❌ Avoid:
- Heavy weight lift
- High-intensity interval training ( HIIT )
- Overheating workouts
- Skipping meal before workout
🧘♀️ Ideal 15-Minute Migraine-Relief Routine (At Home)
- 2 min – Deep breathing ( box breathe )
- 3 min – Cat-Cow + Child ’ s Pose
- 3 min – Seated Forward Fold + Bridge Pose
- 3 min – Legs up the wall
- 4 min – Shavasana with guided relaxation
🕉️ Doing this routine daily or during early headache sign can prevent migraine flare-up .
🙏 Bonus: Why Yoga Helps Migraine Naturally
- Calms the overactive nervous system
- Reduces cortisol and stress hormones
- Improves sleep quality
- Enhances oxygen and circulation to brain
FAQs – People Also Ask
🧘♀️ 1. Which yoga is best for migraine?
The best yoga poses for migraine are Viparita Karani (Legs Up the Wall), Balasana (Child’s Pose), and Shavasana (Corpse Pose). These help relax your nervous system, improve blood flow to the brain, and reduce stress — a major trigger for migraines.
💊 2. What is the fastest way to cure a migraine?
Lie down in a dark, quiet room, apply a cold compress on your forehead, and practice deep breathing. If possible, drink a small amount of caffeinated drink like black tea. For some people, a gentle head massage or pressure on acupressure points gives fast relief.
✋ 3. Where is the pressure point for migraine?
One of the most effective points is called LI-4 (Hegu) — it’s between your thumb and index finger. Press gently in a circular motion for 1–2 minutes on each hand. Another point is Yintang, between your eyebrows (the “third eye” area), which helps relax your head and eyes.
🏃♀️ 4. What exercises are good for migraines?
Gentle exercises like walking, yoga, or stretching are best. Avoid intense workouts during an active migraine. Regular, light physical activity helps reduce migraine frequency by improving blood circulation and reducing stress.
