Yoga for migraine and headache relief: Simple poses to relax body and mind

Health benefits of Balasana Yoga Pose (Child's Pose): This eases shoulder, neck, and forehead tension instantly (Image: Pexels)

Suffering from headaches and migraines often? Yoga can come to your aid. Mindful poses combined with deep breathing exercises, relieve tension, improve circulation and calm the mind. Uncover the 5Ws and one H of stress relief and yoga:

Who can benefit?

Anyone who suffers from headaches or migraine can try yoga, regardless of age or fitness level. Students stressed by exams and professionals juggling deadlines can practice a few minutes of mindful stretching which helps them calm the mind, release tension, and reduce pain. Even people new to yoga can start with simple poses at home.

What is it?

Yoga for headaches is not about doing complicated moves or balancing on your head, explains Yoga expert Himalayan Siddhaa Akshar, author and founder of Akshar Yoga Kendraa. “It’s a gentle practice of stretch postures and deep breathing that relaxes muscles improves blood flow to the brain and calms the nervous system. Slowly, these simple routines can also reduce the frequency of migraines triggered by stress or fatigue,” he says.

When should you do it?

Yoga can be done any time your head feels heavy, tensed, or throbbing. “It works best as a preventive daily habit or as a quick relief method. When a headache strikes, even 5 to 10 minutes of yoga can make a noticeable difference. Early practising in the morning or during breaks in your day can keep stress and tension from building up,” he suggests.

Where can you practise?

You don’t need a yoga studio or a special equipment to practise asanas. A dedicated corner at home with a cushion and mat  is sufficient. “Some poses like “the legs on the wall” only need a wall, while others like Child’s Pose or Corpse Pose can be done on any flat surface,” says Siddhaa Akshar. The key, he adds, is a calm environment free from distractions.

Why does it work?

Yoga works because it combines movement with mindful breathing. Tension in the neck, shoulders, and spine often contributes to headaches. “Gentle stretches relax these muscles while deep breathing improves oxygen flow to the brain, reduces stress, hormones, and calms overactive, nerves. Mindful practices also teach the body to release tension before it escalates into pain,” he says.

How to practise: 5 best poses to cure migraine headaches

• Balasana (Child’s Pose): Kneel, fold forward and rest your forehead on the floor or cushion. This eases shoulder, neck, and forehead tension instantly.

• Adho Mukha Svanasana (Downward-Facing Dog): Lift your hips while keeping palms and feet on the floor. It lengthens the spine and refreshes circulation to the head.

• Viparita Karani (Legs Up the Wall): Lie on your back and stretch your legs vertically against a wall. This calms racing thoughts and eases headache pressure.

• Supta Baddha Konasana (Reclining Bound Angle Pose): Lie back with feet together and a cushion under your spine. Opens chest and hips while reducing anxiety-linked headaches.

• Shavasana (Corpse Pose): Lie flat with arms relaxed. This ultimate rest pose resets your nervous system and relieves temple pressure.