For those of us dealing with migraines, much of life revolves around trying to prevent and manage your symptoms. While every migraine sufferer has their own system of care, studies have shown that yoga can be a fantastic tool for migraine sufferers as a means of staying active and reducing pain, stress, and anxiety. And when it comes to yoga for migraines, it’s all about choosing the poses that are most likely to ease your symptoms.
Sonya Matejko, yoga teacher and founder of A Force of Nurture, first looked into these benefits to help her mother, who has dealt with migraines for years. “It wasn’t until I became a yoga teacher that I realized yoga could be an effective supplemental remedy to migraines,” Matejko tells SheKnows. “Whenever I … teach my mom a class, I’m mindful of the poses and sequences I guide her through.”
Yoga can be helpful for migraine sufferers because it stimulates the parasympathetic nervous system, Matejko says. Also known as our “rest and digest” system, tapping into this neuro network “essentially [tells] your body it’s time to relax,” Bayu Prihandito, yoga teacher and founder of Life Architekture, tells SheKnows. “This can help to reduce the production of stress hormones, which are often responsible for migraines.” Prihandito noted that yoga can also improve your circulation, including to the brain, “which reduces headache symptoms.”
Matejko recommends “calming yoga postures” for migraine sufferers, with an emphasis on releasing tension in the neck, back, and shoulders. Read on for a few calming, tension targeting yoga poses for migraines, all recommended by Matejko, Prihandito, and other yoga experts.
Child’s pose
“Child’s pose calms the nervous system while releasing tension from your upper body,” Matejko says, especially in the “back, neck, and shoulders, areas where stress often accumulates,” Prihandito notes. The placement of your head in Child’s Pose also “allows your forehead to touch the ground, activating a pressure point” that can promote relaxation, yoga teacher Antionette Pollard, owner of Piece of Zen, tells SheKnows.
To get into child’s pose, start on your hands and knees, then separate your knees out wide and bring your big toes to touch. Slowly lower your torso between your thighs and inch your fingertips toward the front of your mat. From there, let your forehead rest on the floor (or on a blanket) while your arms stretch forward, palms facing down, and arms relaxed.
Downward-facing dog
A classic yoga pose, downward-facing dog “allows you to stretch through your arms and legs, increasing blood circulation throughout the body,” Pollard says. Since your head is below your heart in this pose, it “directly increases the blood flow to the brain, providing more oxygen to the cells, which can help relieve headache symptoms,” Prihandito explains.
To get into downward-facing dog, start on your hands and knees. Slowly lift your knees from the ground while simultaneously pressing down with your hands to lift your butt into the air. Walk your hands and feet away from each other until you’re comfortable enough to begin straightening your legs — they can still have a slight or bigger bend if your muscles are tight. Keep your spine straight and let your head and neck relax, nodding and shaking your head to loosen your neck.
Corpse pose
Corpse pose, aka savasana, is the flat-on-your-back position often done at the end of a yoga practice. It’s as gentle a pose as they come, and “encourages stillness to calm the nervous system,” Pollard explains.
To get into corpse pose, lay flat on your back on a mat or comfortable surface. Let your arms lay straight down by your sides, a few inches away from your torso, and your legs extended straight and about hips-distance apart. Close your eyes and invite stillness and relaxation into your body and mind.
Cat-Cow
Cat-cow stretch “helps in loosening the neck and upper back and can bring a sense of balance to the nervous system,” Prihandito says. It’s a gentle and super-effective way of loosening your whole upper body.
To do cat-cow, start on your hands and knees. Inhale as you slowly drop your pelvis and lift your chest, creating an arch in your spine and tilting your head back to follow the curve. This is the “cow” portion of the pose. Then, exhale and push into your hands and knees to push your pelvis away from the ground. Bend your back in the opposite direction of the cow pose, creating an exaggerated “hunch” in your spine. Again, tilt your head toward the ground to match the bend in your spine. This is the “cat” portion of the pose. Slowly move back and forth between the two poses, matching the movement to your breath.
Standing forward bend
“Standing forward bend (or rag doll pose) can release tension from your neck and back body,” Matejko says.
Start by standing with your feet hip-width distance apart. From there, hinge forward from your hips and allow the top of your head to release down towards your mat. Once you’re in your forward bend, allow your head and neck to hang heavy. You can keep your palms down on your mat, reach for opposite elbows, or whatever feels comfortable. “I like to encourage a slight bend in the knee to relieve even more tension in the body,” Matejko says.
Bridge pose
“Bridge pose relaxes your upper body and relieves tension in the shoulders and the neck,” Matejko says. “You can do a traditional bridge pose or I like to recommend the restorative version that uses a yoga block.” This pose can also help you relieve anxiety, yoga teacher Teresa Adele tells SheKnows.
For the restorative version, start by laying on your back with your knees bent and feet on the floor. Bring your feet about hip-width distance and then press into your feet to reach your hips up to the sky. From there, slide a yoga block underneath your sacrum for support (start on the lowest height). Allow your arms to lay gently by your side and focus on your breath as you slowly relax into the pose.
To do the non-supported version of the pose, don’t use the yoga block. Instead, continuing pushing up with your feet and engaging your glutes to keep your hips high. From there, you can join your hands together below your hips, interlacing your fingers to and gently pulling down to get an upper body stretch.
Legs up the wall
“Legs up the wall is an incredible restorative posture that can be hugely helpful for relieving stress and anxiety in the mind and body,” Matejko says. It improves your circulation and generally relaxes your nervous system, adds Adele.
To get into this pose, sit on the ground near a wall and slide forward until your butt is up against the base of the wall. Lay flat on your back as you lift your legs, placing them up against the wall until they’re perpendicular to the ground. (Feel free to shift your body closer to the wall again if this movement created space between your body and the wall.) Hands and arms can go wherever it feels nurturing (for instance, one hand to belly/one hand to heart, by your side, or even holding onto opposite elbows behind your head). From there, close your eyes (if that feels good to you) and bring attention to your breath.
Yoga for migraines: do’s and don’ts
Of course, yoga is about much more than just going through the poses. Our experts offered some tips for getting the most of your yoga practice for migraine relief, from creating the perfect environment to making sure you’re breathing mindfully.
Don’t: Do hot yoga. If you’re trying a studio class, Adele recommends avoiding hot yoga. While these heated practices do have benefits, the temperature and humidity can be uncomfortable and may do more harm than good to your already-stressed nervous system.
Don’t: Use essential oils. “The use of strong essential oils in classes… can be another trigger for migraine sufferers,” Matejko says.
Don’t: Push yourself too hard. “Generally, I would choose poses/practices that are not strenuous when you have migraines or are suspecting a trigger for a migraine in the near future,” Adele says. “In addition to potentially aggravating existing symptoms, the body is already under stress and adding a vigorous yoga practice to the mix may tip your nervous system over the edge into dysregulation.”
Do: Dim the lights. Bright lights can be triggers for some migraine sufferers. If this is you, Pollard recommends dimming the lights before you start your practice.
Do: Try an ice pack. “Adding an ice pack to any of the poses can ease nerve activity, reducing the intensity of the migraine or headache,” Pollard says. Try placing an ice pack on the back of your neck during child’s pose, under the bottom of your feet during downward-facing dog, or on your forehead during corpse pose or legs up the wall.
Do: Focus on your breathing. Throughout your practice, make sure to intentionally inhale and exhale “to help oxygen levels increase while experiencing migraines or headaches,” Pollard says. Prihandito also recommends starting and ending your practice with deep breathing exercises like Pranayama. “This will help in bringing oxygen to your brain and calming your nerves.”
Do: Find the poses that work best for you. “If you find your migraine quite strong, go for gentler poses and avoid any that put pressure on the head or require intense focus,” Prihandito says. “Your aim should be to relax, not strain yourself!”
Do: Start slow. “”My biggest advice would be to be kind to yourself when starting your yoga journey, especially if you suffer from migraines,” Matejko says. “Give a few classes or poses a shot, and see how your body feels in the moment as well as over time. While it’s important to come in with awareness, it’s equally important to come in without any judgment or expectations. Some may find relief, and others may not, but it’s worth seeing if yoga could provide you the relief you deserve.”
A version of this article was originally published in October 2020.
Before you go, check out our favorite yoga-friendly leggings (great for working out or laying around):
More Stories from Health & Wellness
Leave a Comment