5 Yoga Asanas To Get Relief From Migraine

The blinding ache of a migraine can carry each person to their knees. In fact, it's far the world’s 6th main purpose of years misplaced because of disability.1 So you’d be forgiven for looking a few manner, any manner, to rid your self of the ache and different signs that go along with this malady. While mainstream remedy gives a few solutions, yoga can be an opportunity manner to migraine relief.

# Padmasana

- Sit on the ground on a mat with your legs stretched ahead of you, your spine erect.

- Bend your right leg at the knee, placing that leg onto your left thigh so that the soles of your feet point up and your heel is as close to your abdomen as you can manage.

- Bend your left leg at the knee, bringing it onto your right thigh in the same manner.

- Now put your hands into a mudra of your choice. Try the classic chin mudra, where you bring the index finger and thumb together to form a circle, touching them together lightly and extend the rest of your fingers straight. Ensure your spine is erect throughout.

- Inhale and exhale deeply with long breaths.

# Hastapadasana

- Stand straight, arms by your sides, feet together. Keep your weight balanced on both feet.

- Inhale as you extend your arms over your head.

- Exhale as you bend forward and down to your feet, arms extended. Your hands should rest on the floor, next to your feet or on your legs. Try and bring your chest closer to your knees and raise the hips as well as tailbone higher each time you exhale. Your head must remain relaxed and move gently to your feet.

- Hold this position for a few seconds. Build up to 20–30 seconds over time. Breathe in and out as you do so.

- Inhale, stretching your arms forward and then up as you return to standing.

- Exhale, bringing your arms down to your sides.

# Janu Sirsasana

- Sit down on a mat with your legs together and extended in front of you, your spine straight, hands resting lightly on the mat near your upper thighs.

- Bend one knee to your chest while the other remains extended. Let the bent leg drop to the side. The foot of this leg should graze the inner thigh of the straight leg.

- Place your arms behind your back and as you exhale, use them to raise your spine upward. Your shoulders mustn’t rise up.

- Now place the hands on the foot (or ankle or knees, whichever you can reach) of the straight leg.

- Exhale, moving your pelvis forward so the spine can move up a little too. Your straight leg can curve in slightly but should remain straight.

- Do not bring your head to the knee as this will cause your back to arch. Get the length from your spine and gently ease forward.

- Hold for a few breaths. Build on how long you hold over time. Come up slowly and repeat to the other side.

# Paschimottanasana

- Sit on the ground on a mat or folded blanket to support the buttocks, with your legs extended in front. Rock on each buttock by turn, pulling away from the other sitting bone as you do so. The tops of your thighs must be turned in ever so slightly and pressed into the floor. Also, press your palms and fingertips into the floor and raise your sternum up to the ceiling.

- Breathe in as you lean forward from your hip, arms fully extended, elbows straight, hands on the sides of your feet, and your thumbs resting on your soles. Do not lean from your waist. Feel your tailbone lengthen. If you cannot reach your feet with the hands, use a strap looped around the feet and hold this instead.

- Gently ease into the forward bend, lengthening your torso and keeping the head raised. Your elbows must bend out to your sides and lift up off the floor. If you are holding a strap, then loosen your hold, move your hands forward and keep your arms long when you do this. Feel your lower belly graze your thighs, followed by your upper belly, and then your ribs. Your head will touch your thighs last.

- Allow your front torso to rise and lengthen a little each time you breathe in. When you exhale, release more into the forward bend. Repeat this for 1–3 minutes. To exit the pose, lift your torso from your thighs gently and straighten your elbows. Breathe in as you raise your torso up, pulling your tailbone into the pelvis.

# Supported Ardha Halasana

- Get hold of a stable chair and some blankets. Fold the blankets so the rounded edge is near the legs of the chair. Now lie down so your head is below the chair and shoulders on the blankets.

- Bend your knees to your chest and then raise your thighs up over your head so they rest fully on the chair.

- Bend your arms by your sides at right angles to your torso so the fingers are pointing up in the same direction your toes are pointing (away from the torso).

- Let your body relax in this position.

- Exit the pose by bringing your arms back to your sides and then gently and slowly lower your legs in a controlled manner.