Migraine is an extremely common condition that causes recurring sessions of headache with moderate to high intensity. It is a neurological disorder that causes the patient to experience pain on side or one half of head. The pain can last from a few hours to two days. During this period of pain, the patient becomes highly sensitive to light and noise. There may be other symptoms as well – nausea and vomiting which may be aggravated by physical activities.
This neurological condition is extremely common – more than epilepsy, diabetes and asthma combined together. Medical provides a number of ways to reduce the pain and alleviate the symptoms, but medication may cause drowsiness and has some side-effects. There is an alternative or natural way too – yoga – that offers great benefits to patients suffering from the migraine headache.
Here are 10 effective poses that will help you if migraine recurs:
Adho Mukha Svanasana or Downward Dog
Form an inverted V shape by keeping your thighs and spine at a 90° angle. Then, spread the fingers, pointing the index finger forward. Keep palms flat on the earth pressing down with thumbs and index firmly. Make sure your elbows remain straight, chin tucking towards your chest and lengthen the back of the neck looking at the thighs or naval. Make sure that your heels remain flat on the earth and there is no strain on neck or shoulders.
Go down on your knees keeping them wide apart. While remaining in this position, lower the chest towards the earth and bring the shoulders forward past the ears. Keep your chin tucked in towards the chest and stretch the back of the neck, and you can rest your forehead on a bolster.
Viparita Karani or Legs up the Wall
Lie down on the earth facing away from a wall with your butt touching it. Lift your legs up the wall using your arms while rolling onto your back. Then, allow your arms to fall on either side of your shoulders. Your palms can face up to feel openness or downwards for feeling on ground. Maintain this position and breathe for at least ten minutes.
Pascimottanasana or Seated Forward Bend
Sit with legs stretching straight in forward direction and flex your toes back towards you. Keep the big toes touching, heels slightly apart, press the sitting bones against the earth while lifting the spine taller. Inhale while taking your arms up towards the sky, and then exhale while bending forward to reach the hands towards the toes or past the feet. Keep chin towards the chest and stretch the back of the neck. Keep armpits towards the thighs and shoulders in the front past the years. Relax the throat and breathe.
Setu Bandha or Bridge Pose
Lie flat on your pack, and slowly bend your knees placing your feet to the floor. Draw heels close to your butts, only a few centimetres away from your hips. Turn the toes in, stretch the fingers towards you heels while keeping shoulders apart from ears. Slowly lift your pelvis towards the sky while pressing your feet firmly onto the earth. Stretch the back of the neck and gently tuck your chin in towards chest. Close your eyes or look gently to the tip of your nose. Stay cautious about your lower back and try to stretch lower back as well as abdominal area. Make sure you lengthen your spine apart from your head, and keep the interlocked behind your back if you like. Straighten your elbow and squeeze the palms together. Keep your knees and thighs at one fist width distance.
Kneel with knees keeping slightly apart and move forward your hands slowly. Keep arms elongated on the earth in front of you, and let your forehead rest on the ground. Take deep breaths in this position for around 10 minutes.
Urdhva Mukha Svanasana or Upward Facing Dog Pose
Lie flat on the earth and stretch your legs back keeping the tops of your feet grounded. Curve your elbows and spread your palms on the ground alongside your waist keeping your forearms perpendicular to the surface. Inhale while pressing inner hands firmly on the surface and try to push yourself forward along the surface. Straighten your arms whilst lifting your torso up and your legs a few inches above the ground. Keep your thighs and arms firm.
Lift pubis towards the navel and taper the hip points. Keep the butts firm. Do not push the front ribs, but lift through the top of sternum. Look straight ahead, or you can bend the head slightly backwards, but do not compress the back of the neck.
Hastapadasana or Standing Forward Bend
Bend forward while keeping feet hip-width apart. Relax your head toward the ground. Grab opposite elbows or let your hands hang. Relax head and neck and take 10 deep breaths.
Matsyendrasana or Twist
Sit with legs straight facing forward. Then bend your left leg and take the left foot over the right knee and place it on the ground. Bend the right leg folding it in a way that it rests on the ground while the right heel is placed near the butts. Bring your right hand over the left leg and hold the big toe of the left foot. Inhale and twist the trunk as much as you can, also turning the neck keeping the gaze over left shoulder, and encircle the waist with the left hand.
Savasana or Corpse Pose
Lie flat on your back keeping legs and feet close together. Let the feet fall out to the sides and take arms 30° away from your sides. Keep palm facing upward, and close your eyes. Focus on relaxing your entire body and resting on the earth.