I suffer from headaches and migraine as much as the next person. My dad frequently had migraines when he was still alive so it’s probably partly a hereditary thing for me. Headaches are cause by a thousand different reasons. Me, I attribute my headaches to stress, lack of sleep, and hormones. When I worked in a corporation, I had them more frequently and more badly. I never had a headache serious enough to warrant a visit to the doctor though, so yeah, like most people, I usually just pop a painkiller and roll with it.
I found that I experienced less migraines now that I work from home and almost never since I started practicing yoga in February. Now, before anything else, I would just like to say that I’m only speaking from personal experience. People are different and if you get frequent headaches that impair function, it’s best that you go see a doctor. Doctors can diagnose the specific type of headache you have and give you proper treatment.
So anyway, although I still do get occasional headaches, especially if it’s around that time of the month, it’s now very rare. Last week though, I had a bad one after a really long time. I had skipped yoga for three days because I just had a lot on my mind and my body was getting ready for my period so you know what it’s like. I just didn’t feel like moving… at all.
Should I do yoga if I have a headache?
When the pain in my head didn’t go away the next day, I thought about whether a yoga session would be helpful or would it make the headache worse? I looked it up real quick on Google and found out that hey, yoga can actually relieve headaches and so, I decided to do a 30-minute gentle session by Kassandra, whose YouTube videos I really love. (I’m linking her 30min Evening Yoga for Flexibility – STRETCH & RELAX video here. This has become my recent go-to on days when I’m feeling a little tired and want something gentler.)
So there I was, my head feeling like it’s about to crack. But I got to the mat, pushed on, and then five or ten minutes into the flow, I was already starting to feel better! By the end of the session, I barely feel the headache. I took a shower and had a meal after, and the headache was just GONE, I kid you not. It hasn’t returned since… and I didn’t even have to take a pill.
This experience really showed me that deciding to practice yoga is one of the best decisions I have ever made. I’m 39 now and my only regret is that I didn’t start earlier. It’s really working for me–it keeps me grounded, gives me energy, it has transformed my body dramatically, improved my mood and overall outlook in life. And now as it turns out, I can rely on it to relieve a headache. Of course! And now, if my story inspires you at all to start on your yoga practice, then that’s awesome!
But can yoga really relieve headaches?
Yoga is often considered a complementary and holistic approach to managing various health conditions, including headaches. While there is limited direct clinical research specifically on yoga’s effects on headaches, some studies suggest that it can potentially help alleviate headache symptoms and reduce their frequency. Our experiences may vary of course and various sources would say that yoga should not be considered a standalone treatment for severe or chronic headaches.
Yoga for Headache and Migraine Relief
- Stress Reduction: Many headaches, especially tension-type headaches, are triggered or exacerbated by stress. Yoga, through its relaxation and stress-reduction techniques, can help reduce stress levels. A study published in the International Journal of Yoga in 2014 showed that yoga interventions were effective in reducing headache intensity and frequency by reducing perceived stress levels.
- Improved Blood Circulation: Yoga poses and stretches can improve blood circulation and oxygenation in the body, which may potentially help reduce certain types of headaches. Improved blood flow can reduce muscle tension and relax the nervous system.
- Mind-Body Connection: Yoga emphasizes the mind-body connection and mindfulness. Practicing mindfulness through yoga may increase one’s awareness of bodily sensations and help individuals identify early signs of a headache, potentially allowing for intervention before the headache becomes severe.
- Migraine Management: Some research indicates that yoga, combined with other lifestyle modifications, may help manage migraines. A study published in Neurology India in 2013 suggested that regular yoga practice can reduce the frequency and intensity of migraines in some individuals.
While these studies suggest potential benefits of yoga for headache management, medical experts advice that we approach yoga as a complementary strategy alongside conventional medical treatments. As I mentioned earlier, if you experience severe or persistent headaches, it’s best to to consult with a doctor to determine the underlying causes and receive proper treatment.
Best Yoga Poses for Headache and Migraine Relief
I’ve only been practicing yoga since February this year, eight months so far, so I’m practically a baby. But one of the things I absolutely love about my practice is that it enables to me to give special attention to ALL parts of my body, in a really relaxed, non-judgmental, and even loving way. It’s like a new level of being attuned to yourself, you become so aware about your physicality down to your internal organs. There are poses that are focused on stretching relaxing different body parts, including you neck, head, and shoulders. These poses include:
Child’s Pose (Balasana)
This resting pose is excellent for relaxing and reducing tension. It can help relieve stress and calm the mind.
Corpse Pose (Savasana)
Lie flat on your back, relax your body, and focus on deep breathing. Savasana can help alleviate stress and tension.
Bridge Pose (Setu Bandha Sarvangasana)
This gentle backbend can improve blood circulation and reduce tension in the back and neck.
Cat-Cow Pose (Marjaryasana-Bitilasana)
This gentle flow between the two poses helps improve spinal flexibility and release tension in the back and neck.
Standing Forward Bend (Uttanasana)
This forward bend allows gravity to gently pull on the head and neck, potentially relieving tension.
Legs Up the Wall Pose (Viparita Karani)
This pose can help improve circulation and reduce tension in the head and neck. It’s particularly relaxing for many people.
Corpse Pose with Deep Breathing
While in Savasana, focus on slow, deep, diaphragmatic breathing. This can help calm the nervous system and reduce stress.
Alternate Nostril Breathing (Nadi Shodhana Pranayama)
This breathing exercise can help balance the nervous system and reduce stress, which may contribute to headache relief.
Seated Forward Bend (Paschimottanasana)
This pose can help stretch and release tension in the back and neck.
Balancing Butterfly (Titli Asana)
This pose involves slow, rhythmic movements of the head and neck, which can be relaxing.
Generally, it would also be best to avoid inverted poses if you’re suffering from a headache.
If you’re looking for natural ways to relieve headaches, you might consider starting a yoga practice. There are plenty of great teachers online offering free classes or you may opt to sign up with your nearest studio. (I don’t have access to one within a 5km radius, which is why I’ve been practicing solo at home.) I would encourage you to try for yourself and let me know about your experience!
