7 Yoga Poses to Instantly Relieve Headaches

There’s nothing worse than a throbbing headache threatening to ruin your day. Whether it’s caused by stress, physical strain, PMS, or something else, migraines can spoil your mood and productivity in minutes. If painkillers and triptans don’t help and you don’t have time for a nap, try these yoga poses to instantly reduce tension.

1. Padmasana — Lotus Pose

This meditative pose relaxes the mind and clears the head, reducing headaches. Don’t be fooled by its simplicity; gurus consider it one of the most challenging seated poses.

Sit on a flat surface, straighten your spine, and extend your legs forward.
Bend your right knee and place your foot on your left thigh. Your soles should face upward, and your heels should point toward your abdomen. Repeat with your left leg.
Once both legs are crossed, bring your palms together. Keep your spine straight and your head facing forward. Breathe deeply and hold this pose for another 5 minutes.

2. Uttanasana — Standing Forward Bend

This standing inverted pose stimulates the nervous system and enhances blood circulation, thereby reducing pressure in the head.

Stand straight on your mat and place your hands on your hips. Exhale, slightly bend your knees, and begin to lean forward.
Place your hands on the mat near your feet. Your feet should be parallel, and your toes should point forward. Relax your head and take 10 deep breaths.

3. Adho Mukha Svanasana — Downward-Facing Dog Pose

This pose is used by yoga professionals to alleviate frequent headaches.

Get on your hands and knees. Exhale and slowly lift your hips, straightening your elbows and knees. Your body should form an inverted V shape.
Ensure your hands are shoulder-width apart and your feet are hip-width apart. Your fingers should point forward.
Extend your neck and keep your spine straight. Your gaze should be directed toward your navel. Take 5 deep breaths, then bend your knees and return to the starting position.

4. Paschimottanasana — Seated Forward Bend

This amazing pose for headaches calms the brain and relieves tension from your body.

Sit straight and extend your legs forward. Ensure your toes are flexed toward you. Inhale and raise your arms above your head.
Exhale and lean forward. Extend your arms forward and try to reach as far as possible without creating excessive tension. Lift your head, lengthening your spine. Take five deep breaths in and out.
Exhale and try to place your head on your knees. Repeat 5 times, then place your head down and remain in this position for another 5 minutes.

5. Setu Bandhasana — Bridge Pose

This pose helps control blood pressure and ensures blood flow to the head to alleviate symptoms.

Lie on your back. Bend your knees and place them shoulder-width apart. Ensure your ankles and knees are in a straight line. Extend your arms along your body with your palms facing down.
Inhale and lift your spine off the floor. Shift your weight to your shoulders and ensure your chin touches your chest.
Tighten your glutes. Hold the pose for at least a minute, breathing deeply and slowly.

6. Balasana — Child’s Pose

This pose helps stretch your ankles, thighs, and glutes, calms the body, and reduces tension. Once you stop feeling tired, the migraine will slowly release its grip.

Kneel on the floor, touching your big toes together. Once comfortable, slightly widen your knees.
Lean forward and try to place your chest between your thighs on an exhale.
Extend your tailbone and the base of your neck. Stretch your arms forward to the width of your knees and lower your shoulders to the floor. Remain in this pose for another 5 minutes.

7. Savasana — Corpse Pose

This pose is the final point of any yoga session. The state of rest helps you enter a meditative state and completely get rid of pain.

Lie on your mat. Close your eyes and ensure your legs are completely relaxed with your toes pointing outward. Your arms should be extended along your body with your palms facing upward.
Pay attention to each area of your body, starting from your legs. Breathe slowly and deeply. Listen to your body’s response. After 10 minutes, slowly roll to the side and try to analyze the situation before opening your eyes.

Of course, if your headaches become chronic, yoga and over-the-counter medications may not be the only solution, and you should consult a doctor. For more information on managing chronic headaches, you can visit Mayo Clinic.