If you suffer from migraines, you may experience significant pain for hours or days. Sensitivity to light and sound may accompany the headache. Factors such as a change in a major pain pathway or imbalances in brain chemicals such as serotonin may be involved. Muscle relaxation exercises such as yoga can help to alleviate migraine pain.
Viparita Karani
Begin this pose, also known as the legs-up-the-wall pose, by lying on the floor with your lower back supported by a pillow and legs up against a wall. The distance from the wall and the height of your back support depends on your flexibility. If you are not flexible, start farther away from the wall and have a lower back support. Sit sideways on the right end of your support or left if you are left-handed. Exhale and in one move swing your legs up onto the wall while lightly putting your shoulders and head onto the floor. Remain in the pose for five to 15 minutes.
Setu Bandha Sarvangasana
Begin this pose, also known as the bridge pose, by lying on the floor on your back. Bend your knees with your feet on the floor and your heels as close to your tailbone as possible. While exhaling, press your feet and arms into the floor and push your tailbone up, firming and lifting your buttocks off the floor. Keep your thighs parallel to the floor and your knees directly over your heels. With your arms still straightened, clasp your hands underneath and below your pelvis to help you stay on the tops of your shoulders. Keep this pose for 30 seconds to one minute and while exhaling, release the pose by rolling your spine down onto the floor.
Paschimottanasana
Paschimottanasana, or seated forward bend, begins by sitting on the floor with your legs straight out in front of you. Press your thighs into the floor and place your palms or fingertips on the floor beside your hips. As you inhale, lean forward from the hips, reach with your hands, elbows extended and try and grasp the sides of your feet. Your lower belly should touch your thighs, then your ribs and lastly your head. As you exhale, go deeper into the forward bend but do not force it. Remain in this pose for one to three minutes. To release this pose, lift your belly away from your thighs and inhale as you do so.
Savasana
Savasana, or the corpse pose, is a neutral body position. Begin by sitting on the floor with your knees bent. Lean back onto your forearms and lift your pelvis slightly off the floor. Push your pelvis toward your tailbone and return it to the floor. As you inhale, slowly extend your right leg and then your left. Using your hands, lift the base of your skull from the back of your neck and release down toward the tailbone. Reach your arms upward, slowly stretching your spine. Release your arms to the floor with your shoulder blades resting evenly on the floor. The key to this pose is complete relaxation. Remain in this pose for five to 30 minutes.
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