Headaches and migraines can make life hell. Along with back pain, they are the most common ailment in Germany. Headaches often occur as a result of stress or excessive strain. Almost everyone is familiar with the unpleasant, sudden onset of pain. It is estimated that approximately 54 million people in Germany suffer from throbbing, stabbing, or pulling headaches. Specialists distinguish between around 200 different types of headaches.
Yoga can provide quick relief. Through gentle stretching and activating the muscles, the body gradually relaxes, and the headache becomes less severe or disappears completely.
Here we have compiled 5 helpful yoga exercises for you that can provide relief from migraines and headaches.
Which yoga exercise for headaches?
Every person is different. And so are the causes of migraines and headaches. Therefore, you have to find out for yourself which of the 5 asanas best helps with your pain. It's important not to overtax your body. Start with a few yoga poses and gradually increase the intensity. You'll quickly notice which yoga poses bring you the desired results.
Yoga for headaches and migraines: Our 10 exercises & tips
1. Downward Facing Dog - Adho Mukha Shvanasana
With downward dog, you'll get your circulation going and release tension in your head and neck. Position yourself in a comfortable quadruped position. Make sure your wrists are under your shoulders. Now slowly raise your pelvis by extending your arms and legs. It's important that your back is straight. If it's not, try adjusting the distance between your arms and legs or bending your knees slightly. You'll find it easier this way. Breathe calmly and feel your shoulders and neck. Try to remain as relaxed as possible in this asana.
2. Child's Pose - Balasana
The Balasana exercise helps you release tension in the head area. It also stimulates circulation and combats fatigue. First, sit in the heel position. Then open your knees wide enough so that you can lie forward between your legs. Your big toes should touch. Now you can comfortably rest your upper body on your thighs. Your forehead should also rest on the yoga mat . Place your hands either next to your body with your palms facing the sky. If you prefer to stretch your hands out in front of you, your palms should face downwards. In this asana, you can completely let go and feel within yourself without strenuously holding the position.
Tip: If you feel uncomfortable pressure on your forehead, rest your head on a soft yoga cushion .
3. Legs against the wall - Viparita Karani
The asana Viparita Karani also releases tension in the head area and allows you to calm down. First, sit relaxed on your yoga mat , facing a wall. Now lie down on the mat and stretch out your legs. Then, twist your upper body to press your tailbone and legs against the wall. Rest your arms relaxed at your sides, palms facing up. Try to hold this pose for a few minutes, or at least for 10 breaths.
4. Breathing exercises - Pranayama
Headaches and migraines are often triggered by unconscious tensing of the shoulders. Work-related stress or emotional blockages can be the source of these unpleasant cramps. With pranayama, you breathe away your pain. What's particularly nice is that you can practice these yoga exercises almost anywhere. Before you begin, breathe deeply and relaxed through your nose. You can sit or stand during this exercise, whichever is most comfortable for you. Once your mind has calmed down a bit, you can begin alternate nostril breathing. Breathe out deeply and consciously through your left nostril. Now close your right nostril with the thumb of your right hand and breathe in through your left nostril. Now breathe out slowly through your right nostril. At the same time, close your left nostril with the ring finger of your right hand. Take the next breath through your right nostril, close it again with your thumb, and breathe out through the left side. Breathe this way until your mind is completely calm and you've found inner peace. Tensions will automatically ease, and your headache will quickly disappear.
5. Supported Camel Pose - Saha Ustrasana
The "supported camel" pose helps you open your thoracic spine and strengthens your core muscles. It's especially recommended if you spend a lot of time sitting at a desk and your shoulders and neck are straining from the sitting position. First, sit on your knees. Now straighten up and support your lumbar spine by placing your hands on it. Then, tighten your buttocks and slowly lower your body backward. Breathe deeply and calmly, stretching your head back. If you feel pain in your lower back, stop the exercise. Hold the position for as long as it's comfortable for you. Finally, return to the heel seat.
If you practice this yoga practice regularly, you'll quickly find relief from your headaches or migraines. We wish you quick relief from your pain with our 5 yoga tips!
