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Migraine Sufferer? Try These 7 Poses That Relieve Migraine Pain




If you’ve ever had a migraine, you’ll understand why it’s such a hot topic in the holistic health world. Grab your 2-week free trial here and join us on the mat!

Everyone’s looking for a remedy that is less expensive, less invasive, and comes with few or no side effects. Did you know that almost every single medication doctors prescribe to treat migraines was created specifically to treat something else?

Seizures, high blood pressure, heart problems. That’s what migraine drugs were created for. The fact that those drugs may often help with migraine pain came about as happenstance.

We haven’t even gotten around to talking about other procedures to help with migraines, such as injections in the head, Botox injections, and even surgery.

No wonder people are on the hunt for more natural remedies for migraines!

Here at My Yoga Teacher, we believe in the power of yoga to heal and help with all kinds of ailments, diseases, and pains.

That’s why we wanted to give you some tried and true, easy yoga poses for migraine relief.

And if you haven’t checked out My Yoga Teacher yet, head on over and get your 2-week free trial here! No credit card required. You’ll have access to tons of group yoga classes of all varieties, taught by experienced yoga teachers from India!

1. Child's Pose

Child’s pose not only stretches out the upper and lower back and shoulders, by placing your forehead on the floor, you’ll be activating pressure points that can help relieve migraine pain. If your migraine is derived from tension, that stretch from tailbone to fingertips will release those muscles and provide much needed relief!

>> Bring your big toes together, touching.

>> Walk your knees out wider than your hips, or the width of your mat.

>> Walk your fingertips forward on your mat and release your torso down to the floor between your knees or on your knees, depending on your level of flexibility.

>> Let your forehead rest on the floor or mat and rock your head gently side to side to activate those pressure points.

Child’s Pose

2. Cat-Cow Pose

This pose boosts circulation while also relieving tension in your upper and lower back, as well as your neck, all areas where migraines can stem from. The increased circulation contributes to more blood flow and oxygen to the brain, helping to relieve migraine pain.

>> Start in neutral tabletop position, wrists, elbows, and shoulders all stacked evenly atop one another. Hips directly over your knees.

>> Inhale deeply and lift from your hips, drop your belly, as you slightly arch your back. Raise your head and gaze upwards.

>> On your exhale, slowly and smoothly move out of the arched back, through neutral spine. Tuck your chin to chest, tailbone under.

Cat-Cow Pose

3. Downward Facing Dog

Downward facing dog pose is considered an inversion pose because your heart is above your head. This causes a reversal of blood flow and, hence, a rush of oxygenated blood to your brain.

Fun fact: Did you know that blood vessel constriction caused by excessive release of certain hormones contributes to the cause of migraine headaches? That’s why yoga poses that increase blood flow to the brain are helpful!

>> In tabletop position, tuck toes under and lift hips up and back, dropping your heels down towards your mat.

>> Press hands firmly onto mat and align your head between your arms.

>> Release your torso back towards your thighs.

Downward Facing Dog

4. Bridge Pose

Bridge pose may not seem like the pose to do when you have a migraine, but it’s actually really beneficial for migraine relief. Another big reason for migraines is tension in your neck and shoulders. We all tend to hold tension in these areas, but especially if we work at a desk or do a lot of sitting!

>> Lie on your back, feet flat on the floor, knees up, arms down by your sides

>> Inhale and lift your hips up towards the ceiling.

>> Make a space between your chin and your chest and press the back of your head down onto the mat.

Bridge Pose

5. Ragdoll Pose (Forward Bend)

This is also considered an inversion pose and reduces tension in the neck and body, decompresses the cervical spine, and allows for better circulation to the head and scalp. Ragdoll pose is like getting a hug from gravity! Everything gets a bit of release, which may be just what your head needs to feel better.

>> Spread feet hips’ distance apart (or wider if you’re comfortable with that), and hinge forward at the waist.

>> Drop your hands to the floor or you can hug opposite elbows. The crown of your head should be down towards the floor, dangling gently.

>> You may hang and let this pose be static, or you can gently sway from side to side.

Standing Forward Bend

6. Legs Up A Wall

While technically not an inversion pose, resting your legs up against a wall (or in mid air with a block underneath your hips) still allows the blood to flow more towards your head. This is an incredibly restorative pose. Plus the more blood flowing to your brain, the less pain from your migraine you’re likely to have.

>> Lie on your back and rest your legs up against a wall so they are perpendicular to your torso.

>> Flex your feet and toes so that they are parallel to your torso. Let your arms lay gently out by your sides.

Half Plough Pose

7. Corpse Pose

Everyone loves corpse pose! Also called, Savasana, corpse pose is a restorative pose, a pose of relaxation and release of tension through breath and intention. After a long, hard day or a hard workout, Savasana is a perfect way to calm your nervous system and restore your body, which can also relieve migraine headache pain.

>> Lie flat on your back on your mat, or place a bolster or blanket under your knees if that’s more comfortable. Arms resting at your sides.

>> Let your eyes close as you begin focusing on your breath. Inhale and exhale slowly and deeply.

>> Stay here for at least 5 minutes.

Corpse Pose

We really hope you find some migraine relief with these yoga poses! Pain is...well, a pain! And it stops you from feeling and being your best self. Yoga can help. A regular yoga practice may actually help prevent migraines from even happening.

We invite you to try any or all of the 35+ different classes offered on My Yoga Teacher! The group classes are taught live by instructors who truly care about your wellbeing and who can advise you on how to live your best, healthiest life! Grab your 2-week free trial here and join us on the mat!

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