Yoga can help reduce frequency of migraines. Migraine causes may vary by individual, but for many, stress is the biggest trigger. Yoga can be one of the most effective preventive measure, because movements, especially inversions can worsen migraines. During a migraine, the best possible poses are restorative poses, which allow your body to calm down and rest. All the restorative poses I’m discussing can be done on the floor or on bed.
Preventative Pose – Downward-Facing Dog
Start on your knees and hands, with your hands directly beneath the shoulders. Gently lift your hips towards the ceiling so that your body takes the shape of inverted V. Press both your palms and heels onto the floor. Try to hold this pose for around 20-25 seconds, then gently release back to your knees and hands. You can repeat if desired.
Preventative Pose – Wide-Legged Forward Bend
Take a yoga mat and stand on it with your feet about one leg length part. Now bend forward slowly at your hips and place both palms of your hands on the floor. Rest the top portion of your head on the floor and relax in this pose. If you cannot reach the floor, you can also rest your head on any chair or try bending your knees to help the stretch. Hold this pose for 15-25 seconds.
Preventative Pose – Extended Puppy Pose
Start your knees and hands and extend both your arms forward and also lower your forehead to the floor. Make sure your hips are in the air, and make a slight arch in your back. You should hold this pose for 20 seconds, then slowly release back your knees and hands. You can repeat if desired.
Restorative Pose – Reclining Bound Angle
Sit on the floor with both your legs extended and now bring soles of your feet together, making a perfect diamond shape with your legs. You can support your keens with small pillows if you feel this stretch is too intense. Rest your hand son your belly and lie back. Cover your eyes with an eye pillow or some cold compress. If needed, you can even support your lower back and neck with pillows. Relax in this pose for up to 15 seconds. You can repeat this few times.
Restorative Pose – Legs Up the Wall Pose
This is an interesting pose. You will have to life on your side, approximately 6-7 inches from a wall, with your hips facing the wall. Now turn over onto your back and extend both your legs up the wall. You will be able to relax in this position and have your legs there in upright position without making much effort. If you find this difficult, you can even adjust your position until you feel your legs can stay in place on their own. You can support your neck with a pillow. Rest both your arms on your belly or at your sides. Cover your eyes with an eye pillow or a cool compress. Relax in this pose for about 15 minutes. To release. Gently roll onto your side and slowly sit up.
Restorative Pose – Corpse Pose
With your legs extended, lie on your back with your arms relaxed at your sides. If needed, you can support your neck and lower back with pillows. Cover your eyes with an eye pillow or a cool compress. Relax in this pose for about 15 minutes.