If you have ever had a migraine, you know it is far more than just a headache. The pounding pain, the sensitivity to light, the nausea, and the feeling that your day has been completely stolen from you can be exhausting. While medicine can help, many people are looking for something more natural to manage their symptoms and reduce the number of attacks they face.
Yoga has been around for thousands of years, and its benefits go far beyond flexibility and fitness. When done correctly, yoga helps release muscle tension, improve blood circulation, calm the mind, and balance the nervous system. All of these benefits make it a valuable practice for those dealing with migraines.
Let us walk through how yoga can make a difference, which poses are worth trying, and the breathing practices that can work alongside them.
Why Yoga Works for Migraine Relief?
Migraines often come with triggers such as stress, lack of sleep, poor posture, dehydration, or even hormonal changes. Yoga works by addressing many of these triggers at once.
When you practice yoga, you are not just moving your body. You are focusing your mind, controlling your breath, and improving circulation. Gentle stretching relieves tension in the neck, shoulders, and back, areas where tight muscles often contribute to migraine pain. Breathing exercises calm the nervous system, which can stop stress from triggering an attack.
Over time, this combination can lower the intensity and frequency of migraines. It is not a magic overnight fix, but a consistent and powerful way to support your body.
Before You Begin
If you have a migraine right now, avoid strong or fast movements. Instead, stay in quiet, dark surroundings and focus on gentle breathing or restorative poses. If you are starting yoga for the first time, it is best to learn under the guidance of a trained instructor. They can ensure you are practicing safely and making adjustments for your comfort.
Yoga Poses for Migraine Relief
Here are the poses that experts and studies recommend for easing migraine symptoms and promoting relaxation.
1. Child’s Pose (Balasana)
This calming pose stretches the back, relaxes the neck and shoulders, and encourages slow breathing.
How to do it
- Kneel on the floor and sit back on your heels.
- Fold forward so your forehead rests on the mat.
- Extend your arms forward or place them by your sides.
- Breathe slowly for one to two minutes.
2. Legs Up the Wall (Viparita Karani)
A deeply restorative pose that improves blood flow and calms the mind.
How to do it
- Sit close to a wall and lie down on your back.
- Gently raise your legs so they rest vertically against the wall.
- Keep your arms relaxed at your sides.
- Stay for five to ten minutes, breathing naturally.
3. Cat Cow Stretch (Marjariasana and Bitilasana)
This movement warms up the spine, improves circulation, and releases stiffness.
How to do it
- Begin on your hands and knees.
- Inhale as you arch your back and lift your head.
- Exhale as you round your spine and tuck your chin.
- Move slowly for one to two minutes.
4. Seated Forward Bend (Paschimottanasana)
This pose lengthens the spine and soothes the nervous system.
How to do it
- Sit with your legs straight in front of you.
- Inhale and lengthen your spine.
- Exhale as you fold forward, keeping your head relaxed.
- Hold for one to two minutes.
5. Bridge Pose (Setu Bandhasana)
This gentle backbend opens the chest, stretches the spine, and improves circulation.
How to do it
- Lie on your back with knees bent and feet hip-width apart.
- Press your feet into the floor as you lift your hips.
- Keep your arms alongside your body.
- Hold for thirty seconds to one minute.
6. Corpse Pose (Shavasana)
The ultimate relaxation pose that allows the mind and body to completely rest.
How to do it
- Lie flat on your back with your arms at your sides.
- Let your feet fall naturally outward.
- Close your eyes and focus on slow, steady breathing.
- Stay for five to ten minutes.
Breathing Practices for Migraine Relief
Breathing exercises, also known as pranayama, help reduce stress, balance the nervous system, and promote relaxation. These can be practiced with or without the poses above.
Alternate Nostril Breathing (Nadi Shodhana)
Balances both sides of the brain and calms the mind.
How to do it
- Sit comfortably with your spine straight.
- Close your right nostril with your thumb and inhale through the left.
- Close the left nostril with your ring finger and exhale through the right.
- Inhale through the right, then switch and exhale through the left.
- Continue for three to five minutes.
Cooling Breath (Sheetali Pranayama)
Brings down body heat and relaxes the mind.
How to do it
- Sit comfortably and roll your tongue into a tube shape.
- Inhale slowly through the tongue.
- Close your mouth and exhale through the nose.
- Repeat for two to three minutes.
Deep Belly Breathing
Simple but effective for calming the body and reducing migraine triggers.
How to do it
- Sit or lie in a comfortable position.
- Place one hand on your belly and the other on your chest.
- Inhale deeply so your belly rises.
- Exhale slowly through your mouth.
- Continue for five minutes.
Lifestyle Tips to Prevent Migraines
- Practice yoga regularly, not only during an attack.
- Keep a calm practice space with soft lighting.
- Stay hydrated through the day.
- Get enough rest and follow a consistent sleep schedule.
- Avoid known migraine triggers such as certain foods or long screen time without breaks.
What This Means for You
Migraines can take a toll on your work, mood, and daily life. While there is no single solution that works for everyone, yoga offers a gentle, natural, and effective way to manage both the physical tension and the mental stress that often contribute to migraine attacks.
By combining the right poses with mindful breathing, you give your body and mind a chance to reset. Over time, this can lead to fewer migraines, reduced pain, and a better sense of well-being.
Start small, be patient, and stay consistent. Even a short daily session can become a powerful habit that supports your health for years to come.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider before starting any new exercise, including yoga, especially if you have a medical condition or chronic pain. Swasti Yoga Center shares this information to promote general wellness and does not guarantee relief from migraines. Results may vary from person to person.
Questions People Often Ask
Yoga may not eliminate migraines for everyone, but it can make a big difference in how often and how severely they occur.
Even ten minutes a day can help. For better results, aim for three to five sessions a week.
Some intense inversions or strenuous poses may not feel comfortable during an active migraine. Gentle and restorative poses are best at that time.
No. The poses listed here are beginner-friendly friendly but learning from a qualified instructor can ensure proper form.
Yes. Yoga works well alongside medical treatment, healthy eating, and regular rest.
