Yoga offers more than just physical benefits; it can also bring a sense of tranquility to both the mind and body, while aiding in the relief of conditions such as anxiety, depression, and pain. This practice allows the body to recuperate and restore balance after experiencing stress-inducing events, like a migraine.The exact mechanisms by which yoga achieves these effects are not entirely understood, but it is believed that the parasympathetic nervous system (PNS) plays a part. The PNS can help to regulate the heart rate and lower blood pressure during yoga practice.
Migraines are a more severe form of headache, often identified by a pulsating pain on one side of the head, and can be accompanied by nausea, dizziness, and sensitivity to light and sound. These intense headaches can persist for several hours to days.Yoga serves as a comprehensive approach to not only manage migraines as they occur but also as a preventive measure to alleviate the intensity of the pain.
What does the evidence suggest?
According to a trusted 2014 study, incorporating yoga into your regular treatment routine can help decrease the frequency and severity of headaches. Participants in the study also experienced an enhancement in vagal tone, which is an indicator of the level of activity in the PNS.
Overall, yoga has been shown to improve the cardiac autonomic balance. Disruptions in the autonomic nervous system and the regulation of the circulatory system are linked to migraines. Restoring balance may reduce the likelihood of experiencing a migraine.
What yoga poses can you try?
Specific yoga poses can target areas of tension and stress, which may be contributing factors to your migraines. These poses can also promote circulation and improve blood flow to the brain, potentially alleviating pain or throbbing sensations.
Here are four poses that may assist in relieving your symptoms and promoting balance in your physical, mental, and emotional well-being.
Child’s Pose
The Child’s Pose can soothe the nervous system and ease discomfort. Begin by kneeling on the floor, keeping your toes together while spreading your knees apart. Lower your buttocks onto your heels and sit up straight to adjust to the position. Upon exhaling, lean forward with your head and chest resting between or on your thighs, and let your forehead touch the floor. Extend your arms forward, palms down. Maintain this pose for at least one minute, allowing your neck and shoulders to release tension. To exit the pose, use your hands to lift yourself up and return to sitting on your heels.
Bridge Pose
The Bridge Pose opens up the chest, heart, and shoulders, and can help alleviate anxiety. Start by lying on your back with your knees bent, feet flat on the floor, and arms extended beside you, palms down. Lift your pelvis up, followed by your torso, while keeping your shoulders and head on the floor. Keep your thighs and feet parallel, evenly distributing your weight. Hold this position for up to one minute. To release the pose, slowly lower your torso and pelvis to the floor, let your knees drop, and lay flat before rising to an upright position.
Downward Facing Dog
The Downward Facing Dog can enhance blood circulation to the brain. Begin on all fours, ensuring your wrists are aligned beneath your shoulders and your knees beneath your hips. Straighten your elbows and relax your shoulder blades. Spread your fingers wide and press firmly into the floor, distributing your weight evenly across your hands. Lift your knees from the floor gently. Straighten your legs, mindful not to lock your knees. Elevate your hips and extend your spine. Maintain this position for up to two minutes. To exit this pose, slowly bend your knees and revert to the starting position on hands and knees.
Corpse Pose
The Corpse Pose facilitates a profound state of rest for the body. Lie flat on your back with the floor supporting you. Allow your legs to part slightly and place your arms at your sides with palms facing upward toward the ceiling. Sustain this pose for five to thirty minutes. For some, soft and calming music may heighten relaxation, though during a migraine, sensitivity to sound might vary, so choose accordingly.
To leave this pose, begin by gradually bringing awareness back to your body, wiggling your fingers and toes. Roll to one side, resting there momentarily. Then carefully rise to a seated position.
While these poses may help during a migraine, incorporating yoga into your daily routine may lead to more significant results.