Yoga for Migraine Relief

Best Yoga Poses for Migraine Relief.

Medically reviewd by Ashley Rosa

Writter by Better Yoga Life Staff

Are you struggling with migraines on a daily basis? Well when we talk about migraines, they can be termed as intense headaches. A migraine tends to cause a throbbing headache on one side of the head. The pain can occur on both sides also. Most people want to avoid medicines when it comes to migraines. Well, Yoga for migraine relief can be the best remedy in this situation.

Symptoms of Migraines:

  • The main symptom of a migraine is a headache that can least for several hours to even days.
  • Some people tend to experience nausea also. It can be mild or severe. Nausea is often accompanied by the headache.
  • You may also feel sensitivity towards the light when you have a migraine and the headache may get worse if you are exposed to light.
  • You may experience visual disturbances before the start of the migraine. Some people also tend to become sensitive towards smell when they have a migraine attack.

Causes of Migraine:

  • Genetics play an active role in causing migraine
  • Sometimes hormonal changes in your body can cause migraine
  • Sensory Stimuli like bright lights can also cause migraine

Connection Between Stress and Migraine:

  • Stress tends to cause tension in the muscles of the scalp, neck and shoulders. Well, this may trigger your migraine.
  • What is worth mentioning is that Stress also tends to influence the neurotransmitter levels like Dopamine and Serotonin. The neurotransmitters play an active role in pain perception. When there is an imbalance in the neurotransmitters, then it tends to cause pain.

Benefits of Yoga for Migraine Relief:

  • Yoga tends to improve the blood circulation including the brain. When the blood circulation is improved, then the frequency and severity of the migraines do get reduced. The reason is that the brain gets adequate blood supply
  • The best thing about Yoga is that it tends to relax your muscles. When the muscles are tensed, then it can lead to severe headaches.
  • The good news is that Yoga practices help to regulate the autonomic nervous system which plays an active role in regulating the levels of stress.
  • You will also experience an improved sleep pattern. When your sleep pattern is disturbed, then it tends to aggravate your migraines

Best Yoga Poses for Migraine Relief:

You must consider doing the following poses during a migraine attack:

Child pose:

Childs Pose
Credit: Kristin McGee

Steps of Child pose:

  • You must start this pose on your hands and knees. Try sitting back on the heels with the knees apart.
  • Make sure that you extend your arms forward. Your forehead must rest on the mat at this point in time.
  • Make sure that you hold this specific pose for several minutes. Deepen your breath. Make it a point to release the tension in the forehead, neck and shoulders.

Standing forward fold

Standing forward fold

Steps of Standing forward fold:

  • You must stand tall with your feet hip-width apart
  • Start exhaling when you are hinging forward at the hips. If you feel the need, then do bend your knees.
  • Try folding your torso over your legs. Your arms must be hanging towards the floor. Make sure that your head and neck are completely relaxed. Try holding this pose for a couple of minutes and feel the stretch along the spine. The tension in your neck and shoulders will be relaxed.

Legs up the wall:

Legs Up the Wall

Steps of Legs up the wall:

  • You need to sit with one side of the body against the wall. Make sure that you swing up your legs as you lie. The buttocks should be close to the wall.
  • The arms must be placed on the sides with the palms facing up.
  • Make sure that you close your eyes and you must relax in this position for several minutes. As a result, the tension from your neck, shoulders and head will be released.

Supine Twist:

Supine Twist Pose

Steps of Supine Twist:

  • Start by lying on your back on a mat. Start drawing your knees to your chest. The legs must be lowered to one side.
  • The hips must be stacked and one side should be over the other.
  • Make sure that stretch your arms over to the mat’s side. The palms must be facing up at this time. Start gazing towards the ceiling. Hold this pose for six breaths and then repeat this pose on the other side.

Supine Chest and Shoulder stretch:

Supine Spinal Twist

Steps of Supine Chest and Shoulder stretch:

  • Start by placing a rolled-up towel on the mat and lie down. The towel should support the length of your spine.
  • Try opening the arms to the sides and your body should resemble the T-shape. The palms should face up. Allow your hands and shoulders to drop towards the floor. Hold this position for at least 10 breaths.

Additional Yoga Poses for Migraine Relief

Seated Forward Bend:

seated forward bend

Steps of Seated Forward Bend:

  • Sit on the floor with your legs extending in front of you.
  • Inhale and try lengthening the spine.
  • Start exhaling and hinge at the hips. Make sure that you fold forward over the legs.
  • Try resting the forehead on the shin. Make sure that you deepen the stretch along the spine.

Corpse pose:

Savasana or Corpse Pose

Steps of Corpse pose

  • Start off by lying on your back with the arms on the side. The palms must be facing up
  • You must ensure that you close your eyes and your entire body must relax
  • Try opting for slow breathing. It is essential that you remain in the corpse position for several minutes so that your body can unwind with ease

Reclining Bound angle pose:

Reclined Bound angle

Steps of Reclining Bound angle pose:

  • Start by lying on your back and your knees should be bent. It is essential that the soles of the feet must be together. The knees must fall out on the sides
  • Try placing the hands on the belly and extend the arms to the sides. The palms must face up.
  • Close your eyes and focus on slow breathing and allow your body to relax. The pose will help to release the tension in your hips and groin also.

FAQ’s about Yoga for Migraine!

Q1. What yoga pose is best for migraine?

All the above suggestive poses are a good option if you suffer from a migraine.

Q2. What is the fastest remedy for migraine?

When you suffer from a migraine, then it is essential that you maintain your hydration levels. Plus, you should make sure that you rest in a dark room when you have a migraine attack.

Q3. How long does it take to get relief from migraine after doing yoga?

The yoga poses release tension and relax you. As a result, you will experience immediate relief after doing yoga. However, what is essential is that you must perform the poses the right away to get the maximum result. It will be a smart idea to seek professional assistance so that you can perform the poses in the best way.


Remember that you cannot be glued to medicines all your life. The best approach will be to confide in natural solutions and there can be no better option than Yoga. However, you can only get the best results with Yoga if you are consistent so make sure that you stick to the routine. The stretching should also be a gradual process. Avoid over stretching your body. Gradually, you will notice that Yoga will reduce the severity and the frequency of the migraine. Go for it.