Headaches can range from a mild annoyance to a completely debilitating episode. One of the gentlest ways to ease the physical strain and pressure commonly associated with headaches, is to move into a few restorative yoga poses and help ease the pain away. The bonus side effect is a calmer nervous system and an overall sense of well-being.
Child’s Pose (Shishuasana): Begin seated on your knees. Bring your big toes to touch and open your knees, then lay your torso forward and down between your knees. Let your head rest comfortably on your mat, or on a block or bolster. Child’s pose relieves tension in the body by encouraging relaxation and taking pressure off the need to breathe into the chest. By lifting your breath into the back and sides of your ribs, you can alleviate tension or pressure in the head and neck associated with headaches.
Wall Butterfly Pose (Supta Baddha Konsana Viparita Karani): Lie on your back and extend your legs to the ceiling, then bring the soles of your feet to touch and open your knees in the shape of a diamond. Press the soles of your feet together and keep your glutes loose. Breathe deeply and relax your abdominal muscles. You can do this pose supported (literally up a wall) or with a bolster or pillow under the outer thighs to support your hips. Relaxing your inner thighs, abs, glutes and lower back can help relieve tension in the entire body, including tension associated with head, neck and shoulder aches.
Head to Knee Pose (Janu Sirsasana): While seated, bring one foot to the inner thigh of the opposite leg. Twist your torso to face the extended leg and drape your head, neck and shoulders toward your thigh. Round your spine and lift your breath into the back and sides of your ribs. Stretching the neck and upper back muscles by breathing into those areas can help relieve neck and shoulder tension sometimes associated with headaches.
Happy baby pose (Ananda Balasana): Lie on your back and bring your legs up the wall with your feet facing the ceiling. Bend your knees so that they frame your torso, and either grab the insides or outsides of your feet (or behind your knees if the feet aren’t accessible). Press your shoulders away from your ears and your shoulder blades toward the mat. Flatten your back and press your hips toward the mat. Either stay still or rock right and left to massage the center of your back. This pose encourages deep relaxation and can help relieve back and shoulder tension sometimes associated with headaches.
Foward Fold (Uttanasana): Plant your feet firmly on your mat, either hips-with distance or a little wider. Hinge forward at your hips, keeping your knees soft, until the top of your head faces the mat. If there is strain on your lower back, bend your knees to relieve tension in that area. Forward folds encourage relaxation and can help relieve low back tension, shoulder tension and neck tension associated with headaches.
Bridge Pose (Setu bandha sarvangasana): Lie on your back, bend your knees and plant your feet firmly hip-width distance apart. Walk your feet close to your hips, and lift your hips to push your tailbone up and toward the space between your knees. Walk your shoulders under your body and (if accessible), clasp your hands together underneath your torso. Stretch the back of your neck by pulling the top of your head away and lightly tucking your chin in the direction of your chest. Bridge pose can stretch the spine from the neck to the low back, and help relieve tension associated with headaches.