A migraine is a severe headache caused by inflammation of the nerve endings and blood vessels in the brain. In addition to severe pain around the eyes, neck, face and sides of the head, it is often accompanied by nausea, vomiting, sensitivity to light and sound, or dizziness. The pain can be debilitating and last anywhere from four to 72 hours. There is no known cure for migraines, but techniques such as yoga can help treat the symptoms and lessen the severity.
About
A migraine is often triggered by stress. Yoga is an exercise that involves concentrated meditation and relaxation to help relieve stress. Exercises are divided into distinct poses that involve stretching and moving the body in methodical ways. During these exercises, any tightness in the body is consciously relaxed. By releasing tension through gentle yoga moves, participants discover a tranquil inner relaxation that can decrease the effects of a migraine.
Research
In a research study led by Dr. P.J. John of the University of Rajasthan, Jaipur, India, gentle yoga postures and breathing techniques were found to have a calming effect on migraines. As noted in the May 2007 issue of the journal "Headache," "A group of migraine sufferers received yoga therapy, which included gentle yoga postures, breathing practices, relaxation and meditation. Participants practiced five days a week for one hour each day, except on days when they were having a migraine attack or just recovering from one. After three months, the yoga group showed an overall improvement in the frequency and intensity of their migraine attacks."
Meditative Poses
Deep breathing and meditation can help relieve migraine pain. Sukhasana is a standard meditative pose designed for relaxation. Individuals sit cross-legged on the ground with their hands on their knees and backs straight. With the eyes closed, slow, deep breaths are taken. This pose helps straighten the spine, open the hips, relieve fatigue and slow breathing, heart rate and metabolism. It also has a calming effect on the nerves and allows the user to keep her mind still and find inner tranquility.
Stretching Poses
Because migraines can be caused by stress, it is important to relieve stress daily. Stress is often carried in our upper back, shoulders and neck. Yoga shoulder stretches can alleviate any tension in the upper body. A basic premise in yoga is the benefit of lengthening the entire body and muscles. A long, lean body is thought to function better. When the body is compressed, our organs and systems can suffer because they are not allowed to function properly. Stretching poses also relieve tension from the ribs and core, allowing you to breathe easier. Basic shoulder stretches are done by sitting on the floor, with a straight back and calves tucked under the upper legs. Holding a towel with both hands, individuals bring the arms straight out in front of the chest, then overhead and behind the neck in one sweeping motion. The idea is to make a half-circle around your head and release tension in the shoulder area.
Inversion Poses
According to The Daily Headache website, "If you have a migraine or headache at the time of your practice, never do an inversion, which is any posture that raises your heart above your head. Blood rushing to your head during a headache or migraine will make it worse. For some people, doing inversions at all can trigger a headache."
