On your exhale, press the space between your shoulder blades up towards the sky, rounding the spine for cat pose. In this backbend, you should feel an opening across the chest and sensation between the shoulder blades. On your inhale, begin by dropping the breast bone down towards the ground and gazing forward for cow pose. Feel your knees align directly under your hips.īefore the movement, engage your abdomen and hug your upper arm bones and inner thighs energetically together.
Press firmly into all four corners of your hand, and spin your elbow creases towards the front of your mat. Look down at your palms and place them, so your wrists are directly under your shoulder. When transitioning between these two postures, linking the transitions with your breath will help reduce stress and anxiety.īegin on your hands and knees. These poses will help mobilize your thoracic spine, which has beneficial effects on your neck muscles for reducing migraine pain. Marjaiasana – Cat Cow Pose Marjaiasana – Cat Cow Pose Reach your hands back towards your heels if your shoulders feel uncomfortable. If your groin feels uncomfortable, try walking your knees further out towards the sides of your mat for more space. If you have pain in your knees, try placing a pillow between your calves and your thighs for more support.
BEGINNER YOGA FOR MIGRAINES FULL
If you feel any discomfort, try modifying your position so you can remain in child’s pose for a full minute. This posture should be relaxing to receive its full benefits. On your exhales, relax your shoulders away from your ears and sink your hips further towards the ground. On your inhale, feel your rib cage and belly expand. Seal your lips and begin taking your breaths through your nose. Walk your hands out in front of you as you lower your torso towards the ground. Draw your big toes to touch, and sink your hips down towards your heels. Child’s pose is a forward bend, a movement that aids in reducing stress and stimulates the parasympathetic nervous system.īegin on your hands and knees. Balasana – Child’s Pose Balasana – Child’s PoseĬhild’s pose gives your neck a break from holding your head up against gravity, which can relieve sore muscles contributing to your migraine pain. With practice, savasana will help your body relieve both stress and muscle tension. Count the duration it takes to draw in your inhale, and count the duration to release your exhale. Focus your attention on your third eye center, the space on your forehead between your eyes. To help quiet your mind, try practicing this posture in a dark room, or use an eye cover. Scan your body from the crown of your head to the tips of your toes, and each exhalation progressively work your way down your body, letting each muscle group relax. You can also place a small pillow under your head if your neck feels uncomfortable.
If you are having trouble getting comfortable, you can try placing a pillow underneath your knees. Try not to fall asleep and avoid fidgeting. In savasana, you want your mind to be quiet and your body to be relaxed. Each exhale focuses on relaxing your body and letting go of any tension you are holding onto. Face your palms towards the sky by your side, and bring your feet mat width apart.Ĭlose your eyes and take slow breaths. Lie on your back on your yoga mat or another comfortable surface. These actions will stimulate your parasympathetic nervous system, reducing the damaging effects of stress on your migraine pain. Savasana is a time to close your eyes, take deep breaths, and quiet your mind.
Lying on your back relieves your neck the task of having to hold up your head against gravity. If you have migraine pain, this posture can help with both neck tension and stress. This pose should not be skipped out on at the end of a yoga practice. Here are 10 yoga postures to try out to reduce your migraine pain: Savasana – Corpse Pose Savasana – Corpse Pose These are all beneficial ways to reduce migraine symptoms. Yoga can help alleviate anxiety and stress. A regular yoga practice can help relieve tension in your neck muscles. Yoga has been proven clinically effective in reducing migraine symptoms. If you have ever experienced a migraine, you have likely sought out ways to reduce your discomfort. This type of headache pain is often accompanied by nausea, sensitivity to light and sound, dizziness, and fatigue. Migraines vary in intensity and can be very debilitating and frustrating to resolve.
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