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8 Gentle Yoga Poses For Migraine And Tension Headaches

Migraine is a primary headache disorder followed by intense and recurring headaches. Mental stress is a common reason behind migraine. Practicing pranayama and yoga poses for migraine help release the stress and tension in the body and get rid of severe headaches and other symptoms of migraine.

Forget popping those analgesics and switch over to Yoga to get instant relief from migraine pain. Here are 8 poses of yoga to cure migraine and to get relieved from headaches, nausea, dizziness, and other symptoms related to the disorder:


Shavasana is one of the easiest yet effective poses of Yoga to cure migraine. Known as the corpse pose, this asana helps release the stress, calm the mind, relieve headache,  lower down the blood pressure and improve the sleeping patterns.

To practice this pose you have to lie down on your back, palms facing upward, eyes closed and maintain a relaxed breathing.


Also known as the seated forward bend this yoga for migraine calms the mind and nervous system. This pose gives a good stretch to spine, shoulders, and hamstrings and releases the stress.

To practice this yogasana, sit erect with legs stretched out and toes flexed towards you. Keep the arms stretched out, and try to touch your toes, but don’t force it. Exhale while bending and inhale while getting back to the starting position.


The Forward-Bending Pose is one of the most effective Pranayama and yoga poses for migraine. This forward bend stimulates the nervous system and enhances the blood circulation. Uttanasana calms the mind and helps reduce migraine triggered headaches.

To practice this pose, stand straight and inhale. Bend down stretching your arms towards the feet while exhaling. Try and reach your feet with your hands. To release the pose, go back to the initial position while inhaling again. Watch the video to have a better understanding of the pose:


Balasana or the child pose is one of the best Yoga poses for migraine. This posture reduces the tension in neck, spine, and shoulders. It helps in relaxation by encouraging steady breathing. The pose is believed to provide emotional, mental and physical relief.

To practice Balasana, lay down on your back, bring the knees near the armpits by gripping outer edges of the feet and keep the ankle stacked right above the knee. The final posture resembles to the position of a foetus.

Struggling with extreme stress and anxiety? Don’t worry we got your back! Check out these 10 yoga poses that will help you get rid of stress and anxiety.

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Urdhva mukha svanasana:

Also known as the upward facing dog pose, this yoga for migraine is basically a part of Surya Namaskar. It is a good yoga asana for migraine and tension headaches. This asana regulates the metabolism and decreases the stress level and fatigue.

In this asana while laying on the belly, you are supposed to pull your chest upward while the shoulders and the head is tilted backward. Apart from reducing migraine and its symptoms, the Urdhva mukha svanasana strengthens the back and spinal cord and improves the body posture.

Janu sirsasana:

The janu sirsasana is a seated asana and is a part of Ashtanga yoga. This head to knee forward bend is a good yoga to cure migraine. It slows down the release of adrenal and pituitary gland hormones and eases a migraine and its symptoms by relaxing the nerves.

This posture begins with a seated posture, whereby stretch your left leg outward in the front. Extend your hands toward the left foot and bend. Your face should supposedly be adjacent to your knee. Hold the pose and maintain slow and deep breathing. Release the pose while inhaling and repeat the same with the right leg.


Also known as the lotus pose, padmasana an established asana used for meditation. This cross-legged seated posture is a simple yet potent yoga asana for migraine. This posture reduces headaches by easing muscular tensions. The base of all asanas, this pose provides peace and longevity to the practitioner.

To practice this asana, sit on the floor, bend the right leg and place it on the left thigh. Similarly, bend the left leg and place it on the right thigh. Make sure the sole of your feet is facing upwards. Keep your hand on the knees in any yogic mudra. Inhale and exhale deeply and slowly.

Supta Virasana-

Also known as the reclined hero pose this yoga poses for migraine loosens and stretches your shoulders and back and provides instant relief from headache. This exercise does not need any repetition. Practicing this pose for 40-60 seconds is good enough to cure the headaches, which is the main symptom of migraine.

Watch the video below to learn how to practice Supta Virasana:

There are plenty of preventive methods to fight migraines like medications, beta blockers, occipital nerve stimulation etc. but all of these come with a high risk of side-effects. The most natural and risk-free technique is to practice yoga to cure migraine. Practicing these yoga exercises regularly will help you deal with migraine.

Hundreds of yoga students across the globe come to Ekattva Yogshala every year to find inner peace and happiness. Being the top yoga school of Rishikesh, we strive to focus on delivering an unforgettable experience to our students. Our internationally accredited 200 hr TTC program and yoga retreats are highly popular among aspiring yoga students and considered among the best yoga teacher training programs and yoga retreat programs in Rishikesh, India.

Looking to start a career in yoga or want to expand your yoga practice? Get in touch with our competent team of yoga teachers by sending an email at info@spiritualpunditiz.com or by simply calling at +91 84470 45597.

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