With headaches often caused by poor posture or long hours seated in front of a computer, yoga poses can help you work toward improved alignment of the head, shoulders and spine to find relief. The soothing music and physical demands of yoga classes may also reduce stress and concomitant headaches. Given that serious headaches may require medical attention, consult your doctor first if warranted.
Laying on Blocks
If you have rounded shoulders and a tendency to hold your head in a forward position, you are likely to experience tension in the head muscles, according to late surgery professor Tomas Brofeldt of University of California's Davis Medical Center. Lying on yoga blocks may help improve the posture of your upper back. Place one block under your shoulder blades and one under your head. Position your shoulder blades together and down on the block. Relax and breathe deeply, holding the pose for up to 15 minutes.
Pranayama
Pranayama, or yogic breathing, can be helpful in reducing headaches, according to yoga author and internist Richard Miller. Headache sufferers typically have shallow breathing habits and can gain awareness of their breath through regular practice of pranayama. Left-nostril exhaling is a cooling breath and can help a headache, and alternate nostril breathing can be effective in releasing tension experienced by headache sufferers.
Uttanasana
Uttanasana, or the intense forward stretch pose, relieves migraines and stress-related headaches, according to yoga master B.K.S. Iyengar. While in a standing position, bend your knees slightly and bend forward touching your hands on the floor. If this is too difficult, you may touch place your hands on a chair or yoga blocks. Lift your tailbone up to straighten your knees and hold the pose for one minute. Bend the knees slightly and slowly roll up to standing to exit the pose.
Legs Up the Wall Pose
Legs Up the Wall pose is a restorative yoga pose effective in treating and reducing headaches, McCall writes. Restorative yoga poses are held for longer periods and focus on deep relaxation into the pose. While in a seated position, bring your right hip to touch a wall. Swivel your body until your upper body is lying on the floor and your legs are up the wall. Stay in this pose for up to 15 minutes. Exit by slowly rolling to one side.
References
- MayoClinic.com; Headaches; April 7, 2009
- Yoga Journal; Yoga Cure for Headaches; Ellen Serber;
- "Yoga, The Path to Holistic Health"; B.K.S Iyengar; 2001
- "Yoga as Medicine"; Timothy McCall, M.D., 2007
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