Yoga For Migraine
5 Aug 2023 HYN Himalayan Yoga Academy
Introduction: What is Migraine?
Why Yoga for Migraine? Migraine is a neurological disorder that causes recurring headaches ranging from moderate to high intensity. Typically, it affects only one half of the head and can last from 2 hours to more than 2 days. When under a migraine attack, the sufferer may become extremely sensitive to light or noise. Other common symptoms include vomiting, nausea, and pain aggravation due to physical activity.
Migraine headaches cause unbearable pain and can hamper one’s personal as well as professional life. Explaining your situation to family, friends, and colleagues will encourage moral and emotional support from them. It will also help them have an open-minded view of your situation. Further, we talk about yoga for migraine…
Symptoms of Migraines
Migraines symptoms may vary from person to person, but they generally include:
1. Headache: Migraine headaches are typically characterized by a throbbing or pulsating pain that can be moderate to severe in intensity. The pain often occurs on one side of the head but can occur on both sides.
2. Aura: Many people with migraines experience an aura before the onset of the headache. The aura can include visual disturbances such as seeing flashing lights or zigzag lines, or sensory changes such as numbness or tingling in the face or limbs.
3. Nausea and vomiting: Many people with migraines experience nausea and vomiting, which can worsen headache pain.
4. Sensitivity to light and sound: People with migraines may be sensitive to light and sound and may need to seek out a dark, quiet environment to find relief.
5. Fatigue: Migraines can be very exhausting, and people may feel very tired or fatigued after an attack.
6. Dizziness or vertigo: Some people with migraines may experience dizziness or vertigo, which can make it difficult to perform daily activities
Types of Migraines
There are several types of migraines, each with its own unique set of symptoms and triggers. However, the most common types are as follows:
1. Migraine without aura:
This is the most common type of migraine, in this type of migraine, the headache is moderate to severe that lasts for several hours to days. People suffering from this type of migraine may experience nausea, vomiting, and sensitivity to light and sound.
2. Migraine with aura:
This type of migraine is characterized by visual disturbances such as flashing lights, zigzag lines, or blind spots, which can occur before or during the headache. Other aura symptoms may include tingling or numbness in the face or hands and difficulty speaking.
3. Chronic migraine:
This type of migraine occurs when a person experiences migraines for 15 or more days per month. People with chronic migraines may have a headache on most days, and the pain may be less severe than in other types of migraines.
4. Menstrual migraine:
This type of migraine is generally triggered by hormonal changes during the menstrual cycle and often occurs just before or during menstruation. Women who experience menstrual migraines may also have other menstrual-related symptoms such as cramping and bloating.
5. Vestibular migraine:
This migraine type generally involves dizziness, vertigo as well as balance problems in addition to headache pain. People with vestibular migraines may also experience nausea, vomiting, and sensitivity to light and sound.
6. Hemiplegic migraine:
This type of migraine is rare and can cause temporary paralysis or weakness on one side of the body. Hemiplegic migraines may also cause other symptoms such as vision changes, difficulty speaking, and confusion.
7. Retinal migraine:
This type of migraine is rare and affects vision in one eye. People with retinal migraines may experience temporary blindness or loss of vision in one eye, in addition to headache pain.
8. Abdominal migraine:
This is a type of migraine headache that primarily affects children. It is characterized by recurrent episodes of abdominal pain that usually last for several hours. The pain is often severe and can be accompanied by other symptoms such as nausea, vomiting, and diarrhea.
9. Basilar Migraine:
It is also known as migraine with brainstem aura (MBA), is a type of migraine headache that involves aura symptoms originating from the brainstem. The brainstem is the area of the brain that controls many important bodily functions, such as breathing, heart rate, and blood pressure.
10. Cluster Migraines:
This migraine type is sometimes referred to as “cluster headaches”. It is a type of headache that occurs in cycles or clusters. They are characterized by intense, excruciating pain on one side of the head, typically around the eye or temple. Cluster headaches can occur several times a day, often at the same time each day, and can last from 15 minutes to several hours.
What Causes Migraines
The actual cause of migraines is not completely known. However, there is a belief that it is a combination of genetic and environmental factors. These factors affect the brain and its blood vessels. Let’s look on some general causes of migraines:
1. Genetics: Migraines tend to run in families, suggesting that there may be a genetic component involved. Certain genes have been identified that are associated with an increased risk of migraines.
2. Hormones: Migraines are more common in women than men, and they often occur around the time of menstruation. Fluctuations in hormones, such as estrogen and progesterone, may play a role in triggering migraines.
3. Migraine Triggers: Certain foods, drinks, and environmental factors can trigger migraines in some people. Common triggers include alcohol, caffeine, chocolate, cheese, stress, lack of sleep, and changes in weather.
4. Abnormalities in the brain and its blood vessels: Migraines are thought to involve changes in the brain and its blood vessels. During a migraine attack, the blood vessels in the brain may constrict and then dilate, causing pain and other symptoms.
5. Neurotransmitters: Migraines may be related to abnormalities in the levels of certain neurotransmitters in the brain, such as serotonin and dopamine.
How Yoga Can Help with Migraines
Yoga can be a natural and effective way to manage migraines and reduce their frequency and intensity. The practice of yoga can help with migraines in several ways such as:
1. Reducing Stress: Stress is one of the primary triggers of migraines. Yoga can help reduce stress levels by calming the nervous system, which in turn can help prevent migraines.
2. Improving Blood Circulation: Yoga poses can increase blood flow and oxygen to the brain, which can help alleviate migraines.
3. Relaxing the Body and Mind: Yoga helps release tension in the body and calm the mind. This way it helps reduce the intensity and frequency of migraines.
Yoga Poses for Migraines
Yoga is an ancient technique that promotes holistic living through a combination of postures and breathing techniques. Yoga is a side-effect-free method to fight migraines. Practicing these simple yoga postures for a few minutes every day will help prepare you better for the next migraine attack:
1. Downward-Facing Dog Pose (Adho Mukha Svanasana):
This pose stretches the spine, shoulders, and neck. Hence it can help release tension and relieve migraines.
2. Child’s Pose (Balasana):
This pose helps calm the mind and reduce stress levels. It also gently stretches the back and neck, which can help relieve migraines.
3. Standing Forward Fold (Uttanasana):
This pose can help relieve tension in the neck and shoulders. It also increases blood flow to the head, which can help alleviate migraines.
4. Eagle Pose (Garudasana):
This pose helps release tension in the shoulders and upper back, which can help alleviate migraines.
5. Seated Forward Bend (Paschimottanasana):
This pose can help calm the mind and reduce stress levels. It also stretches the back and neck, which can help relieve migraines.
This pose can help relieve tension in the neck and shoulders. It also increases blood flow to the head, which can help alleviate migraines.
This pose is a relaxation pose that can help calm the mind and reduce stress levels. It is a great way to end yoga practice and reduce the likelihood of a migraine.
8. Supported Shoulderstand (Salamba Sarvangasana):
Lie on your back with your legs raised up and supported by a wall or other prop. This pose can help improve circulation to the head and calm the mind.
9. Legs Up the Wall Pose (Viparita Karani):
Lay down on your back and keep your legs resting up against a wall. This pose helps improve circulation to the head and relieve tension in the neck and shoulders.
10. Head-to-Knee Forward Bend (Janu Sirsasana):
Sit with one leg stretched out in front of you and the other leg bent with the foot touching the inner thigh. Fold forward over the outstretched leg and reach for your toes. This pose can help relieve tension in the neck and shoulders and improve circulation to the head.
11. Cat-Cow Stretch (Marjaryasana-Bitilasana):
Start on your hands and knees, then alternate between arching your back and rounding it. This pose can help release tension in the neck and spine.
These are the yoga asana for migraine, which are very helpful in managing the problem of migraines.
Tips for Practising Yoga for Migraines
Below are a few tips that we can keep in mind while practicing yoga for migraines:
1. Practice regularly: Practice yoga at least 3-4 times a week to help prevent migraines.
2. Listen to your body: If a pose feels uncomfortable or painful, modify or skip it. Always listen to your body and practice within your limits.
3. Breathe: Focus on deep and slow breathing throughout your yoga practice. This can help reduce stress levels and calm the nervous system.
4. Avoid straining the neck: If you have a migraine, avoid straining your neck. Instead, focus on gentle stretches that can help relieve tension.
4. Practice in a quiet space: Practice yoga in a quiet, peaceful space free from distractions. Practicing this way can help reduce stress levels as well as calm the mind.
Pranayama for Migraines
Apart from incorporating yoga for migraines, it is more beneficial if we use pranayama for migraines also. Pranayama, which refers to the practice of controlling the breath in yoga, can be beneficial for managing migraines in several ways such as:
1. Stress reduction: Pranayama practices, such as alternate nostril breathing (Nadi shodhana) and deep belly breathing (diaphragmatic breathing), can help reduce stress and tension in the body, which are common triggers of migraines.
2. Oxygenation: Certain pranayama practices, such as Kapalabhati (skull-shining breath) and Bhastrika (bellows breath), can help increase oxygen flow to the brain and improve blood circulation, which can reduce the frequency and intensity of migraines.
3. Relaxation response: Pranayama practices can activate the relaxation response in the body, which can help reduce pain and tension associated with migraines.
4. Hormonal balance: Some research suggests that regular pranayama practice can help regulate hormones, which may be a contributing factor to migraines in some individuals.
Here are the main pranayamas which are especially helpful in the condition of migraines:
Anulom Vilom pranayama is also known as alternate nostril breathing, Nadi Shodhana pranayama or “the breath of purification”. This pranayama is commonly practiced to promote balance and relaxation in the body and mind.
This pranayama technique involves inhaling and exhaling through alternate nostrils while holding one nostril closed with the fingers. It can help calm the mind, reduce stress, and improve circulation, which can help reduce the frequency and intensity of migraines.
To do Anulom Vilom, you need to sit in a comfortable position while keeping your back straight and shoulders relaxed. Now using your right hand, place your thumb on your right nostril and your ring and little fingers on your left nostril.
Now slowly take a long deep breath through your left nostril while closing your right nostril with your thumb. Hold your breath for a while, then remove your thumb and exhale through your right nostril while closing your left nostril with your ring and little fingers.
Do the same practice with the right nostril also. Repeat this pattern for several rounds, alternating the nostrils with each inhalation and exhalation.
Bhramari (Humming Bee breath): This pranayama technique involves inhaling deeply and exhaling while making a humming sound like a bee. It can help reduce stress and tension in the body and activate the relaxation response, which can reduce pain and tension associated with migraines.
To practice Bhramari pranayama for migraines, Sit comfortably keeping your back straight and shoulders relaxed. Now close your eyes and place your index fingers on your ears, and your thumbs on your forehead.
Take a deep breath in through your nose, hold it for some time and as you exhale, make a low humming sound like the buzzing of a bee, while pressing your forehead with your thumbs and keeping your mouth closed.
Focus on the vibration and sound of the humming. Keep repeating this process as many times as you feel comfortable.
3. Ujjayi Pranayama
Ujjayi (Victorious breath): is also known as “victorious breath” or “ocean breath” due to the sound it produces, which is similar to the sound of waves in the ocean. This pranayama technique involves inhaling and exhaling through the nose while slightly constricting the back of the throat. It can help reduce stress and tension and improve circulation, which can reduce the frequency and intensity of migraines.
To practice Ujjayi pranayama, sit in a comfortable seated position while having your back straight and shoulders relaxed. Now constrict your throat and inhale through your nose while expanding your chest and filling your lungs with air.
Exhale through your mouth while slightly constricting your throat muscles, creating a hissing or ocean-like sound. Focus on the sound and sensation of your breath as you continue to practice Ujjayi pranayama. Do it for as many rounds as you feel comfortable.
4. Udgeeth pranayama
It is a pranayama technique in which the breath is exhaled slowly while chanting the sound “Om” or “Aum”. It is also known as Om chanting pranayama. Udgeeth pranayama is believed to have several benefits, including reducing stress and anxiety and improving concentration and focus, thus offering good help in managing migraines.
To practice Udgeeth pranayama, get into a seated position with your back straight and shoulders relaxed. Inhale long and deep and exhale slowly while chanting the sound “Om” or “Aum” for the entire duration of the exhalation.
Focus on the sound and vibration of the “Om” as you chant it. This is one round, but you need to repeat this process for multiple rounds according to your capability.
5. Bhastrika pranayama
Bhastrika pranayama is a type of pranayama technique in yoga that involves forceful and rapid breathing through the nose. It is also known as “bellows breath” due to the rapid and vigorous movement of the diaphragm during practice.
It is helpful in reducing migraines due to its ability to promote relaxation, reduce stress, and improve circulation in the body.
Migraines are often triggered by stress and tension in the body, and Bhastrika pranayama can help to release this tension by calming the mind and nervous system. This, in turn, can help to alleviate the symptoms of migraines.
Additionally, Bhastrika pranayama improves circulation by increasing the oxygen supply to the brain and other parts of the body. This can help to reduce inflammation and promote healing, which can be beneficial for those who suffer from migraines.
To practice Bhastrika pranayama, get in a seated position keeping your back straight and shoulders relaxed. Begin inhaling and exhaling rapidly through your nose, with forceful and equal emphasis on both inhalation and exhalation.
Focus on the movement of your diaphragm and the sound of your breath. Continue practicing Bhastrika pranayama for as many rounds as you feel ok, starting with a few rounds and gradually increasing as you become more comfortable with the practice.
Conclusion Yoga for Migraines :
Yoga can prove to be an effective way in managing the problem of migraines. By reducing stress levels, improving blood circulation as well as relaxing the body and mind. Yoga can help alleviate migraines and improve one’s quality of life. Incorporate the above yoga poses into your regular practice to help prevent migraines and enjoy a pain-free life.
Reference : https://www.shivatattvayoga.com/yoga-for-migraine/