The root Greek word “hemikrania” means “a migraine,” i.e., pain on one side of the head. Migraines and tension headaches rank as the 3rd most common disorder in the world, affecting around 14.7% of the global population (approximately 1 in 7 people). The prevalence of migraines is more common than epilepsy, diabetes, and asthma combined!
A headache can be considered the initial stage, which may include tension headaches, cluster headaches, sinus headaches, etc. Long-term pain without respite from a headache often manifests as a migraine. This neurological disorder goes undiagnosed or untreated in 50% of cases.
Symptoms Typically Include:
Pulsating pain on one side of the head that can last from 2 to 72 hours.
Sensitivity to light, smells, or sound.
Sensitivity to certain foods, leading to vomiting and nausea.
Brief periods of visual disturbances.
Sudden sharp pain from cluster headaches, which might last a few hours to a couple of days.
Sharp or pulsating pain anywhere in the head or neck region.
Ahara (Diet)
According to yoga, lifestyle changes can go a long way to cure headaches and migraines. It’s essential to find a diet that suits you, as yoga is an experiential science. No guide or rule book can do this for you; you need to be observant and aware. Vigilantly cut out fast foods, stale foods, and refined items (e.g., refined sugars) from your daily diet. By modulating your ahara, you have begun to fruitfully use yoga for headache management.
Daily Discipline & Diet Tips in Yoga for Headaches
Eat freshly cooked meals and eat on time.
Chew your food properly.
Maintain a routine of going to bed early for a healthier lifestyle.
Include seasonal fresh fruits and green veggies in your daily diet.
Drink 12 glasses of liquid every day (free from chlorine and fluoride).
Include magnesium-rich foods like spinach, pumpkin seeds, yogurt, almonds, and black beans to help alleviate symptoms.
Walk in nature every morning and evening for 20 to 30 minutes.
Recommended Yoga Therapy for Headaches
Yoga advocates “Prevention is better than cure.” This is true for the use of yoga for headaches, but even if the illness has progressed, effective management is possible. Headaches and migraines are neurological disorders, and recommended yoga asanas , pranayama, and kriyas can help alleviate migraine symptoms. Regular yoga practice can help eliminate this disorder permanently, but ensure you learn from an experienced yoga teacher at The Yoga Institute, Mumbai – the world’s oldest organized yoga center, established in 1918.
ShatKriya – Yogic Techniques to Cleanse and Calm the Nervous System
Jivhamula Shodhanam
Vaman Dhouti
KarnaRandhra Dhouti
Yoga for Headache
Yoga for headache provides a holistic approach to managing and curing this common ailment. Regular practice of yoga asanas for headaches, along with pranayama, can significantly reduce the frequency and severity of headaches.
Yoga for Migraine
Yoga for migraine focuses on specific techniques that target the neurological aspects of this condition. Incorporating yoga for migraine into your routine can provide substantial relief and promote overall well-being.
Yoga Pranayama for Migraine
Pranayama yoga helps enhance the oxygenated blood supply to the brain, relieving stress and calming the nervous system. It's an invaluable tool in yoga for migraine:
Nadi Shodhana (Alternate Nostril Breathing)
Bhramari (Bee Breath)
Anulom Vilom (Alternate Nostril Breathing)
Ujjayi (Victorious Breath)
Sheetali (Cooling Breath)
Relaxation
Relaxation is essential for the body and mind. Shavasana helps in calming the entire body and mind, alleviating stress, and benefiting the nervous system through conscious relaxation techniques.
By incorporating yoga for headache and yoga for migraine into your daily routine, along with pranayama for migraine, you can achieve long-term relief and holistic health benefits.
FAQs on Yoga and Meditation for Migraines
Can Meditation Cure Migraine?
While meditation may not cure migraines entirely, it can significantly help in managing and reducing their frequency and intensity. Regular meditation practice can lower stress levels, which is a common trigger for migraines. By promoting relaxation and reducing stress, meditation can create a more balanced state of mind and body, potentially leading to fewer migraine episodes.
Is Yoga Good for Migraines?
Yes, yoga is beneficial for migraines. Yoga helps in reducing stress, tension, and anxiety, which are common triggers for migraines. Certain yoga poses and breathing exercises promote relaxation and improve blood circulation, which can alleviate migraine symptoms. Additionally, yoga encourages mindfulness and body awareness, helping individuals recognize early signs of migraines and take preventive measures.
Which Yoga Is Best for Migraine?
The following yoga practices are considered effective for managing migraines:
Child’s Pose (Balasana/ Shashankasana): This pose helps in calming the nervous system and relieving stress.
Bridge Pose (Setu Bandhasana ): It improves blood circulation to the brain and alleviates headaches.
Cat-Cow Pose (Marjaryasana-Bitilasana): This sequence helps in releasing tension from the neck and shoulders.
Legs Up the Wall Pose (Viparita Karani): This restorative pose promotes relaxation and reduces headache symptoms.
Hastapadasana (Standing Forward Bend)
Seated Forward Bend (Paschimottanasana): It helps in calming the mind and relieving stress.
Incorporating these yoga poses into your routine can help manage and potentially reduce the frequency of migraines. Always consult with a healthcare professional before starting any new exercise regimen, especially if you have chronic migraines or other health conditions.