International Yoga Day 2024: From poses to forward folds, try these 5 yoga exercises to help with summer migraines

If you’ve ever experienced the agony of a migraine, you’ve probably looked for some remedy to ease the pain. For many, heat exacerbates migraines, making the summer months especially tiring and unproductive. Studies consistently show that yoga can provide significant relief for headache and migraine sufferers, making it a valuable addition to their pain management regimen. For example, a recent study found that migraine sufferers who incorporated a five-day weekly yoga practice into their management regimen experienced greater relief and lower levels of physiological stress compared to those who relied solely on conventional care. (Also read: International Yoga Day 2024: Fight stress with this yoga asana; tips for cultivating inner peace )

Yoga can be incredibly effective in not only relieving persistent migraines, but also in preventing frequent occurrences. This practice, which coordinates breathing and movement, offers a unique way to synchronize your body and mind, keeping you present and grounded. That’s why incorporating yoga into your routine could be the solution you’ve been looking for to manage migraines.

Yoga poses to reduce summer migraines

Dr Rajeev Rajesh, Head of Yoga at Jindal Naturecure Institute, shared with HT Lifestyle five effective yoga poses to help with summer migraines.

Incorporate these simple yoga poses designed to reduce stress into your daily regimen to prevent summer migraine discomfort. Alternatively, when you feel a headache passing, consider taking a short yoga break. If you are new to yoga, it is advisable to consult your doctor or health professional.

1. Child status

Begin by kneeling on the mat with your big toes touching and knees spread apart. Extend your arms forward on the mat, keeping them shoulder-width apart, and gently lower your torso between your thighs. Rest your forehead on the mat and allow your hips to sink back toward your heels. Keep a long spine and relax your shoulders and upper back. Breathe deeply and hold this pose for eight to 10 breaths.

Child’s Pose promotes relaxation and relieves tension in the neck, shoulders and back, areas commonly affected by migraines. Gentle compression of the forehead against the mat can also help soothe headaches and promote mental calm. In addition, lengthening the spine encourages improved blood circulation, which can potentially reduce migraine symptoms associated with poor blood flow.

2. Supine Twist

Begin by lying on your back on a yoga mat. Bring your knees toward your chest and then lower them to the side, keeping your hips stacked and in line. Extend your arms out to the sides of the mat, palms facing up. Optionally, turn your gaze toward the ceiling or toward your hand against your knees for a deeper stretch. Hold this position for six breaths, then repeat on the other side.

The Supine Twist helps release tension in the spine and back muscles, which can often contribute to migraine discomfort. By gently rotating the spine, this pose promotes spinal mobility and encourages relaxation. The twist also stimulates blood flow and circulation, which can potentially reduce migraine symptoms associated with poor circulation. In addition, gentle compression of the abdomen can aid digestion, which can indirectly reduce migraines associated with digestive problems.

4. Front fold

To practice this yoga pose for headaches, start by standing tall with your feet hip-width apart. Bend forward at the hips, extending the crown of your head straight down toward the floor. Allow your knees to soften to deepen the stretch while keeping your heels on the mat. Fix your gaze on a point towards the back edge of the mat to maintain focus. You can place your hands on the mat or block, or alternatively hold your elbows. Stay in this position for six to eight breaths.

The Forward Fold helps release tension in the neck, shoulders and upper back, which are common migraine discomforts. The gentle inversion of the head promotes blood flow to the brain, which may reduce headache symptoms. In addition, the calming effects of this pose on the nervous system can help reduce stress and promote relaxation, which can be helpful in managing tension- and anxiety-related migraines.

5. Feet up the wall

To practice this calming yoga pose, start by lying on your back with your butt against a wall. Stretch your legs up and let them rest on the surface of the wall. Keeping your upper body relaxed, place your arms beside your torso with palms facing up. Stay in this position for at least 10 breaths.

Legs up the Wall pose is very effective in relieving tension and stress, which are common migraine triggers. This gentle rotation encourages blood flow from the legs back to the heart and brain, promoting relaxation and reducing inflammation. Additionally, by calming the nervous system, this pose can help reduce the intensity of migraine symptoms and provide relief from the associated discomfort.

6. Equality

To practice the corpse pose, start by lying flat on your back, with your legs comfortably extended and your arms resting along your body, palms facing up. Close your eyes and allow your body to sink into the mat and release tension in your muscles. Breathe slowly and deeply, focusing on each inhalation and exhalation. Let go of all thoughts or worries, allow your mind to become calm and still. Stay in this pose for a few minutes, allowing yourself to fully relax and rejuvenate.

Corpse Pose is incredibly helpful for relieving stress and promoting deep relaxation. By allowing the body and mind to come to complete rest, posture can help reduce muscle tension and reduce mental fatigue, both of which are common migraine triggers. In addition, practicing this asana regularly can help improve overall sleep quality, reduce anxiety, and increase general well-being, all of which contribute to migraine prevention and management.

“As you learn about yoga techniques to manage migraines, consider incorporating these poses into your routine at the onset of a migraine or as part of your regular practice. Especially if you spend more time indoors, yoga is a great option for migraines. These yoga poses that are designed to reduce migraines can be performed comfortably indoors and promote relaxation.Furthermore, if you tend to experience migraines during the summer months, choose light and cooling foods and ensure you stay hydrated by drinking plenty of water, says Dr Rajeev.