Simple yoga poses that may help reduce migraine pain and promote long-term wellness
June 2, 2025 – Migraine is more than just a headache—it’s a neurological condition that brings intense, throbbing pain, often accompanied by nausea, dizziness, and extreme sensitivity to light and sound. For many sufferers, it can severely disrupt daily life. While medications help manage symptoms, natural remedies like yoga are gaining attention for their ability to provide long-term relief.
If you’ve been dealing with migraines for years or have only recently been diagnosed, yoga offers a gentle, side-effect-free way to manage this chronic condition.
Understanding Migraines
Migraines can last from a few hours to several days, and typically affect one side of the head. Common symptoms include:
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Intense head pain
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Nausea or vomiting
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Sensitivity to light and sound
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Fatigue and dizziness
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Difficulty concentrating
Triggers may include stress, lack of sleep, dehydration, or hormonal changes. Alongside medical treatment, lifestyle changes and stress management techniques like yoga can help reduce the frequency and severity of attacks.
How Yoga Helps With Migraines
Yoga combines physical postures, breathing exercises, and relaxation, which help lower stress, improve circulation, and relax tense muscles—common migraine triggers. Regular practice can:
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Reduce stress levels
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Improve blood flow to the brain
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Calm the nervous system
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Ease tension in the neck, shoulders, and spine
6 Yoga Asanas for Migraine and Headache Relief
Here are six beginner-friendly yoga poses that can offer natural migraine relief when practiced consistently:
1. Shavasana (Corpse Pose)
This deep relaxation pose calms the mind and body, helping reduce stress-induced headaches.
How to do it:
Lie on your back with arms at your sides, palms up. Keep your legs relaxed and focus on slow, deep breathing.
2. Adho Mukha Svanasana (Downward-Facing Dog)
This pose boosts blood flow to the brain and releases tension in the upper body.
How to do it:
Start on all fours. Lift your hips up and back, straightening your legs and forming an inverted “V” shape. Keep your head relaxed.
3. Setu Bandhasana (Bridge Pose)
Great for stimulating blood circulation and stretching the spine and neck.
How to do it:
Lie on your back with knees bent, feet flat on the floor. Press your feet into the mat and lift your hips toward the ceiling. Keep arms at your sides.
4. Hastapadasana (Standing Forward Bend)
This pose relieves anxiety and calms the brain, helping prevent migraine triggers.
How to do it:
Stand with feet hip-width apart. Bend forward from the hips and try to touch your toes, letting your head hang loose.
5. Balasana (Child’s Pose)
A restorative pose that gently stretches the back and soothes the nervous system.
How to do it:
Kneel on the floor, sit back on your heels, and extend your arms forward with your forehead resting on the mat.
6. Viparita Karani (Legs-Up-the-Wall Pose)
This gentle inversion improves circulation and reduces fatigue.
How to do it:
Lie on your back with your legs extended up against a wall. Keep your arms relaxed at your sides and focus on breathing deeply.
Important Tips for Practicing Yoga for Migraine
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Practice daily, preferably in a quiet, dimly lit space
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Focus on slow, mindful breathing
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Avoid fast-paced or strenuous poses during an active migraine
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Consult your doctor before starting a yoga routine, especially if you’re on medication or new to exercise
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Consider attending a guided yoga class for beginners
Conclusion: Natural Relief with Consistency
While migraines can be debilitating, practicing yoga regularly can help reduce their intensity and frequency. These simple asanas support the mind-body connection, encouraging relaxation and balance.
Yoga should not replace medication, but it can complement your treatment plan to help manage migraine symptoms more effectively. So, unroll your yoga mat, take a deep breath, and start your journey toward a migraine-free life—one pose at a time.