“Sar dard se phat ta jaye or badan kahe haye haye..” sums up what a migraine feels like. Pounding headache that will make you want to do anything to relieve the pain.
But before moving on to the solutions, it’s important to know the symptoms and causes of migraine and what actually happens when you have a migraine.
What Is A Migraine?
A migraine is a common neurological condition that develops as a throbbing, pulsating headache on one side of the head. Physical work, lights, sounds, or smells are all likely to intensify your migraine. It could last for several hours or even days!
What Can Cause A Migraine?
The exact causes of migraine is unknown. However, it has been found that they can be caused by abnormal brain activity that disrupts nerve signals, neurotransmitters, and blood vessels in the brain.
Here are some triggers:
- Hormonal changes
- Stress
- Anxiety
- Tension
- Tiredness
- Poor-quality sleep
- Shift work
- Poor posture
- Missed, delayed or irregular meals
- Dehydration
- Alcohol
Read 12 Helpful Facts About Dealing With Migraine From A Neurologist
What Are The Symptoms Of Migraine?
According to health reports, women are more prone to migraines than men. Migraines can also develop among teenagers and adults alike. Are you at risk of migraine if you’re having a headache? Migraine comes in 4 stages – pro-drome, aura, attack and post-drome. Not everyone who has a migraine goes through all stages. Some of the symptoms include:
- Constipation
- Mood changes (depression to euphoria)
- Food cravings
- Constipation
- Mood changes
- Food cravings
- Seeing various shapes and bright spots
- The pain is usually on one side of your head
- Pain that throbs or pulses
In post-drome, you can feel drained and confused. It’s also possible for you to feel relieved. So migraine cases may go unchecked and undiagnosed.
If you’ve been facing the above symptoms lately and have no idea where to begin treating this, visiting the doctor is the first thing you should do. But you can also do your part and try some home remedies apne ghar pe.
One such solution is yoga. And while this form of exercise has been around in India for far longer than in any nation, recently it has become kafi famous among people around the world. Here are some yoga asanas you can do to ease the migraine pain. Roll out your yoga mats and let’s get working.
1. Child Pose
This is a great yoga pose that helps in releasing tension from your upper body. It also opens up your shoulders, back, and spine, which can help enhance blood flow to your head. Saath hi, laying your forehead on the ground activates pressure points in your forehead, which can help in reducing migraines and headaches.
How To Do:
- Bring your big toes together and stretch out your knees to the width of your mat.
- Then, as you walk your fingertips towards the front of your mat, lower your torso onto the ground between your thighs.
- Let your forehead rest gently on the floor while slowly rocking your head from side to side to relieve tension.
Read 5 Home Remedies Of A Hangover, Its Symptoms, Causes & More
2. Seated Forward Fold
This posture stretches out your spine and opens up your shoulders, relieving thoda tension that can cause headaches. In addition, seated forward folds help your upper body and neck relax completely, allowing your head to rest aram se on your legs.
How To Do:
- Get to your sit bones and extend your legs in front of you.
- Stretch your arms high overhead, then fold forward from your hips, aiming for your shins or feet.
- As you fold and draw your forehead towards your toes, maintain the length of your spine (bend your knees slightly to make this easier).
3. Downward Dog
This position reverses the position of your heart, which means ulta blood flow. That means freshly oxygenated blood goes to your head relieving your migraine slightly.
How To Do:
- Begin by taking a horizontal stance. Lift your hips up and back, tucking your toes under and sinking your heels down towards your mat.
- Hug your arms close to your ears and stretch your legs from the back.
- As you lower your torso to your thighs, let your head and neck relax.
4. Bridge Pose
Migraine ka sabse bada kaaran hai the tension in your shoulders and neck. This pose is perfect for relieving that tension and increasing the blood flow to your head.
How To Do:
- Lay on your back with your arms down by your sides and the soles of your feet placed on the ground (knees pointing up).
- Raise your hips towards the ceiling as you inhale.
- Hold your head up away from your chest and the back of your head pressed into the mat.
5. Legs Up The Wall
Just like the downward dog, this pose is incredibly helpful in reversing the blood flow to your head, which is a major pain reliever.
How To Do:
- Extend your legs straight up towards the ceiling while lying on your back (do this against a wall) such that your torso and legs are perpendiculars.
- Allow your arms to fall down by your sides and stretch your toes back towards your face.
6. Ragdoll Pose
Also known as the forward fold, this asana relieves tension in the lower back, and relaxes the muscles of the neck and the shoulders.
How To Do:
- Lean forward from your hips and drop your head down towards your mat with your feet hip-width apart.
- Keep your hands down on your mat or reach for opposite elbows while letting your head and neck hang low.
- Maintain a slight bend in your knees if you feel any strain in your lower back or hamstrings.
7. Savasana
For the alsi log, here’s an easy yoga pose you can do literally anytime without any strain. This pose completely relaxes your body and, with regular breathing, you can get more oxygen to your brain.
How To Do:
- Lay on your back with your legs outstretched and your arms by your sides, palms up.
- Close your eyes and relax every muscle in your body (including those on your face).
- Allow your breathing to get deeper. Spend at least 2–5 minutes here.
While yoga can be very beneficial for your health, you want to do it right and not overexert yourself and end up causing more problems. Here are some do’s and don’ts while practising yoga.
Dos And Don’ts Of Yoga
| DOS | DON’TS |
| 1. Maintain a clean surroundings, including body and mind. 2. Practice yoga on an empty stomach 3. Keep your body relaxed and breathing rhythmically | 1. Do not strain your body too much. 2. Do not hold your breath unless it’s mentioned. 3. Do not perform yoga in a state of exhaustion and illness. |
Additional Tips (To Relieve Migraines)
- Sleep in a dark, secluded space without bright light and sound.
- Keep drinking lots of water.
- Hold a warm towel over your head.
- Smell subtle scents like lavender or vanilla.
- Try massaging your temples.
Yoga can be tremendously helpful in dealing with problems without any side effects. Hope you found this article helpful and if you’ve tried other yoga asanas or tips that have helped you ease your migraines, then #BeALittleMore kind and share them in the comments down below to help other people.
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