12 Yoga Asanas To Help You Treat Headache

Headaches are among the most common health issues we face. A hectic lifestyle, stress, work pressure, and other factors often combine to trigger headaches. Since they occur so frequently, many of us tend to dismiss them as a minor inconvenience, often resorting to painkillers when the pain becomes unbearable.

While painkillers may offer temporary relief, relying on them regularly is not beneficial in the long run. Instead of reaching for pills, consider yoga as a natural remedy for headache relief.

Originating in the Indian subcontinent, yoga has gained global recognition—not just as a form of physical exercise but also for its meditative and spiritual benefits. It’s especially effective for those prone to migraines and tension headaches. Yoga offers a holistic solution to alleviate headaches, regardless of their cause.

Different types of yoga poses are tailored to address specific headache triggers. For instance:

- If your headache is caused by a cold, poses that help reduce accumulated phlegm may be beneficial.

- For stress-induced headaches, calming and relaxing yoga poses are ideal.

- If fatigue is the culprit, poses that improve blood circulation to the brain can provide relief.

Yoga offers solutions for nearly every type of headache. Below, you'll find a selection of yoga asanas designed to naturally ease headaches. Choose the one that best suits your condition.

# Shavasana (Corpse Pose)

Taking five minutes for Shavasana in the morning and evening helps relax both your body and mind, which can prevent headaches. By lying flat on the floor and focusing on steady breathing, this pose promotes relaxation, offering relief from headache pain.

How to do Shavasana:

- Lie on a mat or sheet, centered on the floor.

- Keep your spine straight and arms at your sides.

- Relax your arms, palms facing upwards, and your fingers relaxed.

- Close your eyes, focus on your breath, and relax your face.

- Stay in this position for 4-5 minutes.

# Setu Bandhasana (Bridge Pose)

Setu Bandhasana engages the entire body, and regular practice can help alleviate headaches. By stretching the chest, neck, and back muscles, this asana helps relieve pain and tension.

How to do Setu Bandhasana:

- Lie on your back with knees bent and feet flat on the floor, keeping them hip-width apart.

- Place your arms at your sides, palms facing down.

-Inhale, lifting your back off the floor and pressing your feet into the ground.

- Roll your shoulders in and bring your chin to your chest.

- Support your weight with your feet, shoulders, and arms, and interlace your fingers.

- Hold the pose for 1 minute, breathing slowly and deeply.

- Exhale and return to the starting position.

Caution: Avoid this pose if you have neck or back injuries or are pregnant.

# Padmasana (Lotus Pose)

Padmasana is a foundational meditative pose in yoga that helps clear the mind and relieve headaches. It's particularly beneficial for those experiencing migraines.

How to do Padmasana:

- Sit on the floor or mat with your legs stretched out in front.

- Gently bend your knees, placing your lower legs on the opposite thighs.

- Stay in the position for 10 minutes.

# Ardha Matsyendrasana (Half Fish Pose)

This pose helps alleviate headaches by improving blood circulation to the brain. Though advanced in technique, you can learn it with practice.

How to do Ardha Matsyendrasana:

- Sit with legs stretched in front, keeping your spine straight.

- Bend your left leg and place your left heel beside your right hip.

- Cross your right leg over your left knee, placing your right hand on the left knee and your left hand behind you.

- Twist your torso, neck, and shoulders to the opposite side.

- Hold for at least 60 seconds, then exhale and return to a neutral position.

- Repeat on the opposite side.

# Ardha Pincha Mayurasana (Dolphin Pose)

This pose, resembling a dolphin, provides relief from headaches by improving body circulation.

How to do Ardha Pincha Mayurasana:

- Start on your hands and knees, with elbows in line with shoulders.

- Straighten your legs, lifting your hips and back.

- Keep your neck free, lifting your shoulders away from your ears.

- Hold for a few seconds, breathing in sync.

- Repeat 12-15 times.

# Janu Sirasana (Head-to-Knee Forward Bend Pose)

This pose helps relieve anxiety, fatigue, and headaches by calming the mind and easing tension.

How to do Janu Sirasana:

- Stretch your legs forward and bend your right knee, placing the sole of your right foot against the inner left thigh.

- Rest your left hand on the ground and gently press your right hand into your groin.

- Exhale and stretch forward, lengthening your torso over your extended leg.

- Hold the position, then repeat with the opposite leg.

# Kapalabhati Pranayama

Five minutes of Kapalabhati pranayama in the morning can rejuvenate your mind and prevent headaches.

How to do Kapalbhati Pranayama:

- Sit with your spine straight, taking deep breaths.

- Exhale forcefully, drawing your navel in, and follow with a normal inhalation.

- Repeat 20 breaths per round.

- After completing one round, close your eyes and relax.

# Padangusthasana (Big Toe Pose)

This simple pose helps stretch muscles from head to toe and is best practiced on an empty stomach.

How to do Padangusthasana:

- Stand with feet parallel, about six inches apart, and legs straight.

- Bend forward, aiming to touch your forehead to your knees while holding your big toes.

- Inhale and exhale slowly, stretching and relaxing with each breath.

- Perform 10 repetitions, then relax.

# Pranayama (Breathing Exercise)

In addition to Kapalabhati pranayama, basic breathing techniques can help relieve tension headaches.

How to do Pranayama:

- Sit with an erect spine and breathe in through both nostrils.

- Hold the breath briefly, then exhale.

- Block your right nostril and inhale through your left.

- Hold the breath, close the left nostril, and exhale through the right.

- Repeat several rounds.

# Prasarita Padottanasana (Wide-Legged Forward Bend Pose)

This pose, performed on an empty stomach, helps relieve headaches by releasing stored phlegm and increasing blood circulation to the brain.

How to do Prasarita Padottanasana:

- Stand in Tadasana and spread your legs wide apart.

- Bend forward, touching your forehead to the ground, and keep your arms under your legs or on the mat.

- Hold for 1 minute, focusing on your breath.

# Viparita Karani (Legs Up the Wall Pose)

This inverted pose helps circulate blood to the head, providing headache relief.

How to do Viparita Karani:

- Sit near a wall and lie back, with your feet resting against it.

- Lift your hips and place a prop (such as a pillow) under your back for support.

- Stay in the position for 2-3 minutes, breathing deeply.

# Surya Namaskar (Sun Salutation)

This dynamic sequence of 12 postures stretches and strengthens the body, providing relief from headaches.

How to do Surya Namaskar:

- Practice each of the 12 poses in sequence, focusing on deep, steady breaths.

- Perform the sequence in the morning, ideally at sunrise, facing the sun.

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