A migraine's debilitating pain affects more than the individual sufferer. Job performance declines and family members feel neglected until the episodic pain subsides and normalcy returns. Unfortunately, migraines may last hours or days, and pain medication frequently sedates the sufferer to the point of deep sleep. Baxter Bell, M.D., of Yoga Journal recommends three core poses for migraine relief. These yoga postures ease symptoms by increasing blood flow to the brain and calming the nervous system.
Legs-Up-the-Wall Pose
One of the simplest yoga postures to relieve a migraine headache is Legs-Up-the-Wall pose. Requiring no special athleticism, Legs Up the Wall's simplicity lies in the fact that you need only a blank wall to form a 90-degree angle against it with your body.
Pick a wall and lie down on the floor. Place your backside flush with the wall, and lift your legs straight up against it. If your lower back aches a bit, place a small rolled or folded towel in the arch of your back. You may also place a folded towel behind your head. For additional calming benefits, cover the eyes with a soft, warm cloth. Try to quiet the mind and breathe deeply. Remain in the pose for 5 to 15 minutes.
Downward-Facing Dog
Also called Downward Dog, this pose requires bare feet and a yoga mat or other non-stick surface. Place a pillow or thick, folded blanket at the side of the mat should you need it for better positioning. Get down on all fours. Spread your fingers wide, and center the body's weight evenly on both hands. Lift the knees off the mat and point your backside to the sky. Keep the knees slightly bent as you push the chest slowly towards your thighs. Adjust your feet either closer or farther away until you are able to press both heels down to the mat. Allow your head to hang down without stiffening the neck. Focus on your backside---remembering to point it skyward, as this will help you balance the body's weight equally between the hands and feet. Remain in this pose for 5 to 10 minutes. If needed, pull the pillow to the mat and rest your head upon it. Because your head is below your heart in this pose, come out of the pose slowly.
Child's Pose
Considered by many yoga enthusiasts as their go to pose to alleviate stress, Child's Pose classifies as a restorative pose in Hatha Yoga, according to "Yoga & Pilates for Everyone." Begin by placing a pillow or bolster on the mat. Get down on the mat, rest on your knees and then sit back on your heels. Keeping your feet together, spread your knees apart and bend forward until your head is on the pillow. Flatten your back as much as possible without lifting your buttocks off your feet. Allow your arms to fall to the sides naturally. Relax your shoulders and allow them to rest on the mat or pillow. Breathe deeply, and be careful not to fall asleep. Remain in this pose as long as desired and is comfortable.
References
- The Yoga Journal: Headaches
- "Yoga & Pilates for Everyone"; Françoise Barbira Freedman, Bel Gibbs, Doriel Hall, Emily Kelly, Jonathan Monks and Judy Smith; 2006
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