Yoga For Migraines: 8 Poses That Can Help Relieve Your Pain

If you’re someone who suffers from debilitating migraines, you know the struggle of trying to find something, anything to relieve the pain. Here are eight poses that can help you relieve those migraines, plus why they’re so beneficial. While everyone is different (and you should always see a doctor if your migraines are affecting your quality of life), rolling out your yoga mat could be a good place to start.

Child’s pose is a great way to release tension from your upper body and open up your shoulders, back, and spine, which can increase blood flow to your head. Plus, by resting your forehead on the ground, you’re activating pressure points in your forehead that can relieve migraines and headaches.

Moving between cat and cow pose not only relieves tension in your upper body but it also boosts your blood flow and circulation, according to Kelly Smith, E-RYT 500, founder of Yoga for You. This brings more oxygen to your brain, which can help ease some of your headache pain.

This pose stretches out your spine and opens up your shoulders, both of which relieve some of the tension often associated with headaches. Also, a seated forward folds in particular help your upper body and neck fully relax, so your head can rest on your legs with no effort.

Another name for ragdoll pose? Forward fold. “By allowing your head to bow towards the earth and letting go of all tension from your neck and spine, the gentle hug from gravity can help with your headache pain, and create space in the spine and neck,” Smith explains.

Because your heart is above your head in this pose, downward dog is a type of inversion. That means that it can reverse your blood flow, causing a rush of freshly oxygenated blood to your brain.

Legs up the wall is an incredibly restorative pose. Just like in downward dog, your blood is now flowing in the opposite direction—towards your brain. And the more blood and oxygen in your brain, the less painful your headache might be.

One big reason for migraines? Holding tension in your shoulders and neck. Bridge pose relaxes your upper body and can increase blood to your brain as your heart is lifted above your head.

When you’re in savasana, your entire body is completely relaxed, supported by the ground below you. That release can help reduce your migraine, along with the deep breathing that accompanies this pose, which increases oxygen to your brain.

Always practice mindfully, too. “Be gentle with yourself and listen to your body,” Smith says. “If something doesn't feel right, don't do it.”