By: Researcher Taymur
Understanding Yoga for Migraines
More than just physical fitness, yoga can provide. It can provide your mind and body with calm and peace, as well as help with anxiety, depression, and pain.
While the parasympathetic nervous system (PNS) may play a role, it is not clear exactly how yoga changes the body in this way. The PNS can slow your heart rate and reduce your blood pressure during yoga. After a stressful event, like a migraine, this allows your body to recover.
Migraines are worse than normal headaches. They are typically characterized on one side of the head by a throbbing pain. Nausea, dizziness, and sensitivity to light and sound often accompany them. Migraines can last from a couple of hours to a couple of days.
Yoga is not only a holistic approach to treating migraines as they arise, it is also a proactive approach to reducing pain.
Understanding Researcher Details
A 2014 study found that headache frequency and intensity were reduced in people who practiced yoga in addition to their regular treatment regimen. Such participants reported a shift in vagal tone, referring to the amount of PNS activity.
Ultimately, yoga has reinforced the soul’s autonomous balance. Migraines are associated with autonomic nervous system disturbances and circulatory system regulation. If balance is restored, the likelihood of a migraine will be reduced.
Specific yoga poses, which can lead to your migraines, can relieve tension and stress. Many poses can help boost your circulation and enhance your brain’s blood flow. This can through any pain and throbbing feelings you have.
Here are four poses that can help alleviate your symptoms and manage your physical, mental and emotional conditions.
The child’s pose will help you in calm the nervous system and reduce pain.
- On the floor kneel. You should hold your toes together and spread your knees as wide as possible.
- Lower the buttocks on the heels.
- Sit up straight and adjust to this position for your body.
- Lean forward to rest your head and chest between or on top of your thighs after you exhale. Let the front rest on the floor.
- The arms should be spread out, the palms facing down.
- Hold for one minute or more to release any tension from your neck and shoulders.
- To come out of this pose, use your hands to push yourself upward and sit back on your heels.
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This pose opens the chest, neck, and arms, and can reduce the anxiety.
- Lie on the ground on your back. You should bend your knees and your feet on the ground.
- Spread out your legs. Your hands on the ground should be square.
- Lift up your pelvic area. It should fit the torso. You should keep your shoulders and head on the floor.
- Make sure that your feet and thighs are parallel. It should distribute your weight evenly.
- Up to one minute hold this position.
- You must slowly drop your torso and pelvic area down to the floor to release this pose. Let your knees sink down until you lay flat on the floor. You must slowly rise from there to an upright position.
The downward face dog may increase brain circulation.
- Start with your knees and hands. Align your hands with your elbows under your arms and knees.
- Extend the elbows and relax the upper back.
- Spread and press your fingers. The weight in the hands should be evenly distributed.
- Raise your knees gently from the ground.
- Be careful not to lock your feet but straighten your arms.
- Raise the pelvis, raise the spine.
- Keep it for up to two minutes.
- Bend your knees gently and return to being on your hands and knees on the floor to get out of this pose.
This pose will return your body to a deep state of rest.
- Lie on your back to the ground on the concrete.
- Spread your legs slightly apart and shift your arms to the left. Your palms are supposed to face up to the ceiling
- Hold this position for 5 to 30 minutes.
- Some find it helpful during this pose to listen to relaxing music. You may be sensitive to noise during a migraine, so you’ll have to decide whether the music will help you relax.
- You should slowly bring awareness back into your body to exit this pose. Wiggle your hands and fingers. Roll to one side and take a moment to rest there. Slowly move to an upright position.
- Although you may be able to try these poses during migraine, if you add yoga to your daily routine, you may have better results.
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