According to the Mayo Clinic nearly 90 percent of women and roughly 70 percent of men will experience at least one tension headache in their lifetime. Hatha yoga, the ancient system of physical exercises widely practiced throughout the world today, may provide relief from headache pain. Most of the yoga asanas, or postures, that target tension headaches are easy to learn, take very little time and can be done almost anywhere.
Identification
Headaches come in many different shapes and sizes, but tension headaches are the most common. Often this type of headache is preceded by neck or shoulder stiffness which is then followed by dull, aching head pain. You may feel as though there is a tight band wrapped around your forehead and temples, or that your head is in a vise. Sometimes you may feel tenderness in your neck, shoulders or scalp. Unlike a migraine, tension headaches don't usually cause visual disturbances or nausea.
Yoga
Originating in India, hatha yoga remains one of the oldest systematized forms of physical activity in the world. Hatha yoga stretches tight muscles, improves circulation and reduces tension throughout the body. The resulting deep relaxation may reduce or eliminate tension headaches. The primary asanas or postures for managing tension headaches involve releasing neck and shoulder tension, forward bends, twists and supported inversions.
Gomukhasana
The alignment of the arms in gomukhasana or the cow face posture releases muscular tension throughout your neck and shoulders. Achieve this alignment by reaching up with one arm and then scratching as far down your upper back as you can reach. Bend the elbow of your other arm, place your arm behind your back, and attempt to touch your fingertips of the other hand. Stretch without struggling. The posture should be held for at least 30 seconds before repeating on the other side.
Paschimottanasana
Lowering the head to heart level, as in paschimottanasana or the seated forward bend posture, may reduce heart rate and blood pressure, thereby contributing to relaxation. To perform this asana, sit on the floor with your legs out in front of you, feet separated hip-width apart. If holding the legs straight feels restrictive, bend your knees. Lean forward from the hips and let gravity pull your torso toward your legs. Let your arms rest alongside your legs on the floor, and breathe deeply as you maintain the posture for 30 seconds.
Supta Matsyendrasana
Supta matsyendrasana, or the reclined twist posture, gently stretches the long muscles of the back as well as the abdomen. While lying on your back, pull your left knee in toward your chest with your right hand. Extend your left arm out across the floor, palm down. Gently twist from the waist, moving your left knee over towards the floor along the right side of your body. Only go as far as is comfortable for your back, and try to keep both shoulders on the ground. Hold this posture for at least 30 seconds and repeat on the other side.
Viparita Karani
Inversions such as viparita karani or the legs-up-the-wall posture, improve circulation and may lower blood pressure which can reduce headache pain. To get into this asana, sit sideways next to a wall, bringing your right hip as close to the wall as possible. Lean back on your hands, pull your knees toward your chest and gently swing your legs up and to the right, so that they come to rest on the wall. Lie down on your back and adjust yourself into the final posture by scooting your buttocks as close to the wall as possible. Your heels should be fully supported on the wall and allow your arms to rest palms up on the floor. Breathe slowly and deeply. You may hold this asana for as long as you feel comfortable.
Caution
Managing tension headaches requires a holistic approach to health. Evaluate your lifestyle to see where you can reduce sources of excess strain, focusing on those habits surrounding nutrition, exercise, sleep and stress management. Recurring headaches may indicate serious illness; be certain to talk to your doctor if you experience them frequently. Certain yoga postures can worsen a tension headache, so avoid vigorous classes and strenuous poses.
References
- "Yoga: The Path to Holistic Health"; B.K.S. Iyengar; 2001
- Mayo Clinic: Tension Headache
