Are you tired of relying on medication to relieve your headaches? 7 Yoga aasana for Headache relief
What if I told you that the solution to your pain might be found in the ancient practice of yoga?
By incorporating these 7 yoga asanas into your routine, you may be able to alleviate headache pain and promote overall wellness.
- So roll out your yoga mat,
- take a deep breath,
- and let’s dive into these poses that may have you feeling better in no time.
7 Yoga aasana for Headache relief
- Hey! Readers, You will find the images of all these yoga poses at the bottom of this article.
1 : Child’s Pose (Balasana)
Child’s Pose is a gentle and restorative pose that can help reduce stress and tension in the body,
which can contribute to headaches.
Steps:
To begin, come onto your hands and knees and lower your hips back toward your heels.
Extend your arms forward and rest your forehead on the ground.
You can place a folded blanket or pillow under your forehead for support if needed.
Allow your body to relax and breathe deeply, feeling the stretch in your hips, thighs, and lower back.
Benefits:
Child’s Pose also helps to calm the mind and promote relaxation,
which can be especially beneficial for those who experience tension headaches caused by stress and anxiety.
2 : Cat-Cow Stretch (Marjariasana-Bitilasana)
Cat-Cow Stretch is a gentle and fluid movement that helps to release tension in the neck, shoulders, and spine.
Steps:
To begin, come onto your hands and knees and inhale as you arch your back and lift your head
and tailbone up toward the ceiling, creating the Cow position.
Exhale as you round your spine, tucking your chin to your chest and
pulling your belly in, creating the Cat position.
Move through these two poses, inhaling as you arch and exhaling as you round.
Benefits:
This movement helps to increase circulation and promote relaxation, which can help alleviate headaches.
3 : Forward Fold (Uttanasana)
Forward Fold is a calming and grounding pose that can help reduce tension in the neck and shoulders.
Steps:
To begin, stand with your feet hip-width apart and fold forward from your hips, allowing your head and neck to hang heavy.
You can bend your knees as much as you need to in order to keep your spine long and avoid any strain in the lower back.
You can also hold onto opposite elbows or reach for your ankles or toes to deepen the stretch.
Breathe deeply and allow your body to release any tension or stress that may be contributing to your headache.
4 : Seated Forward Bend
(Paschimottanasana)
It is composed of three words: Paschim meaning “west” or “back”, Uttana meaning “intense stretch” and Asana meaning “pose”.
So, the full Sanskrit name “Paschimottanasana” means “Intense Stretch of the West or Back Pose”.
Paschimottanasana is a yoga pose that involves a forward fold while seated on the floor. Here are the details:
Starting Position:
Sit on the floor with your legs extended straight in front of you, feet together and toes pointing up.
Steps :
- Keep your spine long and tall, and engage your core muscles to support your back.
Relax your shoulders away from your ears.
Inhale and lift your arms up towards the ceiling, lengthening your spine.
Exhale and hinge forward from the hips, keeping your spine long and reaching for your feet.
Keep your head and neck relaxed.
Hold the pose for 30 seconds to 1 minute, breathing deeply and relaxing into the stretch.
To come out of the pose, inhale and slowly lift your torso back up, keeping your spine long.
Benefits of Seated Forward Bend:
Stretches the hamstrings, lower back, and hips.
Helps to relieve stress and anxiety.
Stimulates the digestive and reproductive systems.
Improves flexibility and mobility in the spine.
Calms the mind and soothes the nervous system.
Precautions:
If you have a lower back injury or herniated disk, practice this pose with caution and avoid rounding your spine.
If you have high blood pressure, practice with caution and avoid deep forward bends.
Moreover , If you are pregnant, practice with caution and avoid compressing your abdomen.
If you have a knee injury, practice with caution and avoid locking your knees.
Overall, Seated Forward Bend is a great pose for stretching and releasing tension in the body while calming the mind.
With regular practice, you can improve your flexibility, mobility, and overall well-being.
5 : Bridge Pose (Setu Bandha Sarvangasana):
Bridge Pose, also known as Setu Bandha Sarvangasana,
is a yoga pose that strengthens and stretches the back, legs, and core muscles. Here are the details:
Starting Position:
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
Alignment:
Keep your arms at your sides, palms facing down, and relax your shoulders away from your ears.
Make sure your feet are parallel and pointing forward.
Inhale and lift your hips off the floor, pressing your feet and arms into the ground to lift your spine.
Clasp your hands together under your back and roll your shoulders underneath you to create a supportive base.
Hold the pose for 30 seconds to 1 minute, breathing deeply and relaxing into the stretch.
To come out of the pose, exhale and slowly lower your spine back down to the floor, one vertebra at a time.
Benefits of Bridge Pose:
Stretches the chest, neck, and spine.
Strengthens the back, buttocks, and legs.
Relieves back pain and improves posture.
Helps to calm the mind and reduce stress.
Can help to regulate the thyroid gland and improve digestion.
Precautions:
In case you have a neck or shoulder injury, practice this pose with caution and avoid excessive pressure on your neck.
If you have a lower back injury, practice with caution and avoid lifting your hips too high.
If you have high blood pressure, practice with caution and avoid holding the pose for too long.
Whether you are pregnant, practice with caution and avoid compressing your abdomen.
Overall, Bridge Pose is a great pose for strengthening and stretching the body while promoting relaxation and reducing stress.
With regular practice, you can improve your posture, relieve tension, and enhance your overall well-being.
6 : Eagle pose (Garudasana)
Eagle = Garuda
Pose = Asana
In Hindu mythology, Garuda is considered the king of birds.
and is often depicted as a protector and carrier for the god Vishnu.
Steps :
Begin in a standing position with your feet hip-width apart and arms at your sides.
Take a few deep breaths to ground yourself.
Inhale, then exhale as you bring your arms out to the sides and up to shoulder height, parallel to the floor.
Cross your right arm under your left arm,
and bend both elbows to bring your palms together in front of your face.
As you do this, focus on drawing your shoulder blades down and away from your ears.
Shift your weight onto your right foot, and bend your left knee.
Cross your left thigh over your right thigh, and hook your left foot behind your right calf.
Try to balance on your right foot as you hold the pose for a few breaths,
continuing to draw your shoulder blades down and away from your ears.
You may find it helpful to gaze at a fixed point in front of you to maintain your balance.
To come out of the pose, slowly release your arms and legs,
returning to a standing position with your feet hip-width apart.
Take a moment to pause and notice how you feel before repeating the pose on the opposite side.
Steps :
➊ Lie down on your back:
- To start, lie down on your back on a yoga mat or comfortable surface. Make sure your entire body is supported by the mat
➋ Arms and legs apart:
- Keep your arms and legs slightly apart from each other. Your palms should be facing up.
➌ Relax your body:
- Allow your entire body to fully relax. Let go of any tension or stress in your muscles.
➍ Close your eyes:
- Close your eyes and focus on your breath. Take deep, slow breaths in and out.
➎ Enter a state of stillness:
- Allow your mind to enter a state of stillness. Let go of any thoughts or distractions.
➏ Stay for a few minutes:
- Remain in Corpse Pose for a few minutes, or for as long as you like.
This pose is typically practiced at the end of a yoga class or practice.
Healthflies says : 7 Yoga aasana for Headache
Readers should always consult with a qualified yoga instructor or
healthcare professional before starting any new exercise routine or
if they have any concerns about their health
Bonous tip :
A bonus tip to help alleviate headaches is to practice deep breathing exercises, such as pranayama.
This can help to reduce stress and tension in the body, which can be a contributing factor to headaches.
➊ One simple breathing exercise to try is the 4-7-8 breath: inhale for 4 counts, hold for 7 counts, and exhale for 8 counts.
➋ Repeat this cycle for several rounds, gradually increasing the number of counts as you become more comfortable with the exercise.
- Remember to always listen to your body and stop if you experience any discomfort or pain.
here are some additional tips that may help alleviate headaches:
➊ Stay hydrated:
- Dehydration is a common cause of headaches, so it’s important to drink plenty of water throughout the day.
➋ Take breaks from screen time:
- Staring at a computer or phone screen for extended periods of time can cause eye strain and headaches. Take regular breaks to rest your eyes and stretch your body.
➌ Practice good posture:
- Poor posture can contribute to tension headaches, so try to sit and stand up straight with your shoulders relaxed.
➍ Apply heat or cold:
- Applying a warm or cold compress to your forehead or neck may help to alleviate headaches. Experiment with both to see which works best for you.
➎ Reduce stress:
- Stress and tension can be major triggers for headaches, so finding ways to relax and de-stress, such as through yoga or meditation, may be helpful.
Note :
If your headaches are severe, frequent, or accompanied by other symptoms,
it’s important to seek medical advice to rule out any underlying conditions.
Frequently asked questions : 7 Yoga aasana for Headache relief
Here are some related questions about yoga asanas for headaches:
➊. What are some common yoga poses that can help to relieve headache pain?
Some common yoga poses that may help to relieve headache pain include:
7 Yoga aasana for Headache
- Adho Mukha Svanasana (Downward-Facing Dog Pose)
- Balasana (Child’s Pose)
- Setu Bandha Sarvangasana (Bridge Pose)
- Marjariasana (Cat Pose)
- Bitilasana (Cow Pose)
- Paschimottanasana (Seated Forward Bend Pose)
- Shavasana (Corpse Pose)
These yoga Aasana can be used for Flexibility, stretch etc.
➋. Can practicing yoga help to prevent headaches from occurring?
Yes, practicing yoga regularly may help to prevent headaches from occurring by
reducing stress and tension in the body and promoting overall relaxation.
Additionally, incorporating yoga into your daily routine may help to improve posture
and alleviate muscle tension in the neck and shoulders,
which can be a common cause of headaches.
➌. Are there any precautions I should take when practicing yoga for headaches, such as avoiding certain poses or modifications?
If you experience frequent or chronic headaches,
it is important to consult with a healthcare professional before starting a new exercise regimen.
Additionally, if certain yoga poses exacerbate your headache symptoms, you may need to modify or avoid them altogether.
- For example, if forward bends aggravate your headaches,
you may need to practice them with a block or avoid them altogether.
➍. Can practicing yoga asanas for headaches also benefit other aspects of my health and well-being?
Yes, practicing yoga asanas for headaches may also benefit other aspects of your health and well-being,
such as reducing stress and anxiety, improving sleep quality,
and promoting overall relaxation and mindfulness.
➎. Are there any other natural remedies or lifestyle changes that can complement a yoga practice for headache relief?
Yes, there are several other natural remedies and lifestyle changes that can complement a yoga practice for headache relief, such as:
- Practicing good sleep hygiene
- Staying hydrated and eating a balanced diet
- Avoiding triggers such as caffeine, alcohol, and processed foods.
Disclaimer : 7 Yoga aasana for Headache relief
- Please note that while the information provided in this article is intended to be helpful and informative,
- it is not a substitute for professional medical advice or treatment.
- The website and its owners will not be held responsible for any negative consequences that may arise from the use of this information.
Please consult with a qualified yoga instructor or healthcare professional before starting any new exercise routine,
especially if you have any medical conditions or concerns.
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7 Yoga aasana for Headache relief Images :
