#YOGA FOR MIGRAINES YOUTUBE SERIES#

If you’ve never tried yoga before, it’s a good idea to start with a class, rather than do an online video. That way, you can let your yoga teacher know ahead of time that you have migraines, and they can suggest alternative postures if necessary.Īvoid classes that involve heat (“hot yoga”), are intense, or require postures that feel hard to you.

These may trigger a migraine, especially if you’re not used to them. Before scheduling a class, ask the instructor or studio if they use scented candles or loud music, which could trigger a headache for some people. Three types seem particularly helpful for people with migraine: Look for a form of yoga that includes a lot of deep breathing and meditation. This form of gentle yoga focuses on breathing. It involves lots of stretches, especially of the upper body and neck, areas where many people with migraine hold tension. In this type of yoga, you use props such as blankets, mats, or blocks. That allows you to hold poses longer, which can help you relax more deeply. This type, which is similar to meditation, can be helpful for days when you’re in pain. In yoga nidra, you lie down and move into a deep state of relaxation with awareness.

#YOGA FOR MIGRAINES YOUTUBE SERIES#

This full-body series of poses loosens joints with moves such as: This helps calm your sympathetic nervous system, particularly the “fight-or-flight” response that activates when you’re in pain.Ī 2014 study in the International Journal of Yoga found certain poses were especially helpful to relieve migraine pain. Stretch your arms straight out in front of your chest at shoulder level. With your palms facing down, make tight fists. Move your fists up and down from your wrists. Stretch your arms straight down at the side of your body, palms facing forward.

Make tight fists and bend your arms at your elbows so that your clenched fists meet your shoulders with a forceful jerk. Place your left fist on your left shoulder and right fist on your right shoulder. Move your elbows toward each other in front of your chest (touch them together if you can). Now rotate both arms in opposite directions - your left arm clockwise and your right arm counterclockwise.

Then reverse the direction of the circles and repeat. Gently lower your head as far as you can so your chin moves toward your chest. Return to normal, then tilt your head back as far as you comfortably can. Repeat the movement moving your head from right to left. Gently roll your neck clockwise, then counterclockwise. In a kneeling position, sit back on your legs with your hands on your thighs. As you inhale, raise both arms above your head. As you exhale, lean your upper body forward until your arms and forehead touch the floor.

Hold for a few moments, then inhale as you raise your upper body again. Exhale as you return to your starting position. This pose may increase blood flow to the head and could help improve migraine. Lie on the floor, your arms by your sides, and breathe normally for 5-10 minutes. Yoga Poses to Do During a Migraine Attack You may be more comfortable with a small, rolled-up towel under your neck and knees for extra support. When you have a migraine headache, your blood vessels dilate. Since this increases blood flow to the head, you may prefer poses in which your head is higher than your chest. You can add a rolled towel or blanket under your head to modify poses in which you’d otherwise put your head below your heart.įor example, in child’s pose, you usually sit between your bent knees, then bend at the waist, putting your forehead on the ground and pushing your hips back toward your heels. If you want to try this pose during a migraine, put a rolled-up blanket or towel under your forehead so your head stays at the same height as your chest.Īlso, consider using a head wrap when you do yoga during a migraine. Wrap a scarf or long piece of cloth around the head and eyes. Try to make it as tight as possible, since compression helps soothe your aching noggin.

Yoga for migraines youtube