Try These Poses From Yoga for Headaches and Migraine

Yoga can have profound physiological and psychological effects. "Yoga brings together the mind, body, and spirit," says Arielle Martone-Snell, DPT, NCS, a physical therapist, certified yoga instructor, and owner of Find Your Way Mama. With roots in Hinduism, the practice is composed of eight pillars, including the physical poses (asana), meditation (dhyana), and breathwork (pranayama). "Each can have positive impacts on one's self (brain and body) and that can be amplified when working together," says Martone-Snell.

As such, it's little surprise that there have been several studies that demonstrate the effectiveness of yoga for migraine attacks as an addition to medical treatment. (It's always best to talk with your doctor if you're experiencing migraine attacks, as there are a number of medications and other tools to help treat and prevent them.)

Martone-Snell explains that asanas—the postures you move through in a yoga flow—build strength and improve balance, flexibility, circulation, and body awareness or proprioception. "The physical aspects of yoga are no different than any other workout; you can obtain that ‘runner's high’ after practice, due to flooding the brain with dopamine and serotonin, both of which can improve mood," she shares. Asanas can also help correct muscle imbalances, and reduce muscular tension.

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Mindfulness meditation can help rewire the brain via neuroplasticity. "Through meditation, one can make their brain less sensitive to pain, reduce anxiety, and improve acceptance," says Martone-Snell.

Meanwhile, the focus on pranayama can help to decrease stress and anxiety by modulating the heart rate and bringing you back to the present moment and back into your body. Martone-Snell says this kind of breathwork also improves oxygenation of the body and can alleviate pain.

So how can you combine all three in yoga for headaches and migraine attacks?

Martone-Snell says there are a few different types of headaches, and the ultimate impact of practicing yoga can depend on the type you have.

The first important distinction is between primary and secondary headaches. With a primary headache, the headache itself is the main problem. In contrast, a secondary headache is the result of another medical condition, such as a brain injury or sinus infection, which is what will need to be targeted to find relief.

Martone-Snell says there are three common types of head pain—tension headaches, migraine attacks, and cluster headaches—that differ in cause and presentation.

Tension headaches are the mildest of the group but can still be very uncomfortable, she says. "They are often described as dull and achy or throbbing across or around the head. They are often accompanied by muscle tenderness in the head, neck, and shoulders."

Migraine attacks with headaches are typically on one side of the face and are described as pulsating and severe. "They are often accompanied by increased sensitivity to light, sound, and smells. Some migraines will have an aura prior to the pain," explains Martone-Snell. The aura experience can differ significantly between different people—it could be visual disturbances or tingling sensations—but it will usually be consistent for that person.

The least common and most severe type of primary headache is a cluster headache. "Clusters are often a more pinpoint location—often near the eye and may be accompanied by eye drooping and tearing," says Martone-Snell.

Martone-Snell says it's best to practice yoga regularly if you want to reduce the frequency of migraine attacks or other headaches. When you’re experiencing acute symptoms, it's not the time to do a strenuous yoga class full of powerful asanas. Instead, focus on meditation and breathwork while incorporating some gentle restorative poses. Martone-Snell walked us through a few asanas that can help you find relief due to their focus on opening the chest, neck, and shoulders.

Martone-Snell says that heart-opening yoga poses like this movement are thought to stimulate the vagus nerve, which can be helpful in headache management.

Martone-Snell says this pose stretches your back and shoulders.

Martone-Snell says this is a great yoga pose to open your chest and shoulders, which can reduce the tension that can lead upward and manifest as a headache.

Martone-Snell says if you have an active headache, you can use blocks and bolsters to support your back and keep your head above your heart in this heart-opening pose.

Combining asana and pranayama, Martone -Snell says this pose, practiced with lion's breath, helps reduce tension in the face.

This yoga pose can be used for headache relief if you use a pillow or bolster to keep your head above your heart.

Martone-Snell says this is essentially a gentle backbend or heart-opener pose that may ease headaches.

Martone-Snell says this asana stretches your neck and back. For headache relief, she suggests placing a small yoga ball or lacrosse ball under your occiput (the back of the head near the base of the skull) when turning your head from side to side. "This will act as a massage to ease tension in the suboccipital muscles," she says.

A consistent yoga practice can be a wonderful non-pharmacological addition to treatment for migraine attacks and headaches. However, Martone-Snell says that if the pain is persistent or disruptive to your daily life, you should always see your physician to discuss workup and treatment.

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