Curing Headaches With Yoga

Introduction:

Migraine is a neurological disorder that causes a headache, and it ranges from moderate to high intensity. It can affect one-half of the head and will last up to two hours to two days. People having migraines are often sensitive to light. Other symptoms like nausea and vomiting can also be seen along with migraine. There are various medications to treat headaches and migraines, including arterial surgery, muscle surgery, beta-blockers, antidepressants, etc. Still, these medications are associated with various side effects like hypertension, insomnia, heart attack, etc. Yoga is a natural way to reduce migraine and headaches in people without any side effects. Yoga includes various breathing techniques along with a combination of postures. Blood vessels dilate during a headache or migraine. By doing yoga, there is an increased blood flow to the head through certain poses, which is done by lifting the head above the chest level.

How Can Yoga Help Reduce Migraine Frequency and Intensity Alongside Medical Treatment?

Studies prove that regular medical care with yoga therapy reduces migraine attacks and their symptoms. Studies prove that yoga facilitates the improvement of the autonomic nervous system, which controls many bodily functions like blood pressure, heart beating, etc. Balancing can reduce headaches since most of the researchers believe so, as most of the possible causes of migraines are related to imbalance within the system.

Many studies support this statement:

• A study conducted in 2014 demonstrated that yoga can increase pain tolerance, reduce the frequency of migraine attacks, and improve heart function.

• According to a 2021 study, yoga combined with conventional medical treatment relieved migraine attacks and improved the quality of life.

• Similar findings obtained in 2020 from another study revealed that it is safe and resource-friendly to include yoga in the treatment process of migraines.

• One small 2018 study found combining yoga with ancient Indian medicine, Ayurveda, also reduced migraine frequency and pain intensity.

How Can Yoga Enhance Migraine Management Alongside Medical Treatments?

There is no cure for migraine; however, various treatments exist to address these symptoms. In many cases, it takes several medications or a combination of medications from a physician to determine and treat migraine effectively.

If over-the-counter remedies prove insufficient, a doctor can help prescribe alternative treatments. With respect to nonmedical therapies, yoga has been shown to reduce migraine frequency and severity. Among these are

• Common analgesics like Ibuprofen (NSAID) are administered as soon as possible during a migraine.

• Triptans constrict vessels in the brain. They may reduce vessel dilation believed to trigger and sustain migraines.

• Antiemetics to alleviate nausea and vomiting

• According to studies, acupuncture (10 visits) over five to eight weeks reduces the symptom severity of migraine.

• Transcranial Magnetic Stimulation (TMS) - A small gadget is used to send magnetic pulses to the brain.

• Extra care might also be available to a migraine specialist or clinic if one prefers personalized treatment.

How to Get Started?

If you are a beginner with yoga, it is much better to begin with an in-class session, not necessarily by means of an online video; you can inform the instructor of your migraines for modification to postures if necessary.

Avoid hot yoga or heavy, "hot" classes and any pose that feels overly challenging; some people find these can cause or exacerbate migraines if they are not accustomed to them. Before participating, ask if the studio incorporates scented candles, incense, or heavy music, as these can also be headache triggers for some people.

Choose styles that incorporate deep breathing and other meditation techniques. Three such styles are beneficial to persons experiencing migraines:

• Hatha Yoga: It is intended for gentle breathing and stretching aimed at the upper body and neck regions where tension, most often the root cause of migraines, tends to accumulate.

• Restorative Yoga: With the use of properties such as blankets and blocks, you can hold poses longer and experience even deeper relaxation.

• Yoga Nidra: It is a kind of meditation that calms the nervous system. For patients with pain, it helps push the body into the deep level of relaxation needed to reduce stress and tension.

Which Are the Yoga Poses That Help Reduce Headaches?

Various yoga poses help relieve headaches. The yoga poses that help reduce headaches or migraines include the following:

• Hastapadasana or standing forward bend.

• Setu bandh asana or bridge pose.

• Shishuasana or child pose.

• Marjariasana or cat stretch.

• Paschimottanasana or two-legged forward bend.

• Adho mukha svanasana or downward facing dog pose.

• Padmasana or lotus pose.

• Viparita Karani or legs up the wall pose.

• Shavasana or corpse pose.

How Are the Yoga Poses That Help in Reducing Headaches Performed?

The yoga poses that help reduce headaches or migraines are:

• Hastapadasana or Standing Forward Bend - Stand straight on the floor, keeping the feet apart at the hip width. Slowly bend forward by touching the palms of the hands to the floor while making head contact with the knees. Try to touch the back of the ankle. Repeat these steps five to ten times. This yoga helps increase blood supply to the nervous system and calm the mind.

• Setu Bandhasana or Bridge Pose - Lie down on the floor in a supine position. Keep the leg straight on the floor and the hand beside the body on both sides. Bend the knees and slowly raise the hip and the pelvic region from the floor to make an arch. Support by using the neck, shoulder, and only feet. Keep the feet perpendicular to the floor and cross the arms each other below the hip. Continue in this position for some time and return to normal position. Repeat these steps five to ten times. This pose will help in reducing anxiety and calm down the brain.

• Shishuasana or Child Pose - Start from the tabletop position by keeping the hands below the shoulder and knees below the hip. Sit on the knees by keeping both hands supported on the knees. Slowly bend forward by touching the chest on the knees and keeping the head on the floor. Keep both hands forward, stretching above the head on the floor. Continue in this position for a few seconds and return to normal. Repeat these steps five to ten times. Child pose helps reduce pain and calm down the nervous system.

• Marjariasana or Cat Stretch - Start from the tabletop by keeping your hands and knees on the floor. Keep the tip of your feet touching the floor. Slowly keep the tailbone inwards, keeping the stomach upwards. Make an arch using the spine while looking down at the floor. This cat stretch helps increase blood circulation and also helps relax the mind and body.

• Paschimottanasana or Two-Legged Forward Bend - Sit straight on the floor by keeping both legs stretched forward. Keep the spine erect and both arms beside the body. Slowly bend forward towards the knee while the head touches the knees. Touch the ankle by using the arms on both sides. Continue in this position for a few seconds and return to normal. Repeat these steps five to ten times while taking deep breaths. The two-legged forward bent helps reduce headaches by calming the brain and reducing stress.

• Adho Mukha Svanasana or Downward Facing Dog Pose - The downward-facing dog pose starts from the tabletop position by keeping both the hands and knees on the floor. Keep the feet and hands wide apart from each other. Slowly raise the knees from the floor by making the leg straight and make an inverted ‘V’ shape to the floor by keeping the body and leg straight. Return to the normal position and repeat the steps five to ten times. This pose helps increase blood circulation to the upper body and brain, thus relieving headaches.

• Padmasana or Lotus Pose - Sit straight on the floor, keeping both legs cross-legged. Place both hands above the knees of the leg and keep the spine straight. This pose helps reduce headaches.

• Shavasana or Corpse Pose - Lie down straight on the floor in the supine position. Place both hands beside the body, keeping the leg straight and stretched. Relax the body and mind, take deep breaths, and focus on each part of the body, including the region where the pain is present. Continue to relax in this position for a minimum of five minutes. This helps in a deep meditative state by reducing stress and anxiety in the mind and body.

• Viparita Karani or Legs up the Wall Pose - Sit straight on the floor facing a wall. Slowly lie back on the floor. Then, stretch the legs up on the wall, keeping the feet on the wall. Keep the arms stretched out perpendicular to the body on both sides. This legs-up-the-wall pose helps increase blood circulation to the brain and thus decreases headaches and migraines.

Conclusion:

Headaches and migraines can cause unbearable pain and affect a person's personal and professional life. Unfortunately, yoga cannot be considered a substitute for drugs that will reduce migraines. However, yoga helps reduce the severity and frequency of headaches and migraines. Yoga will help reduce the pain caused by migraines and headaches and can be used along with other medication suggested by a doctor. Practicing yoga regularly can permanently remove migraines or headaches from life.