yoga for migraine

Top 3 Yoga Poses For Migraine Relief: Poses And Step-By-Step Guide

Table of Contents

  • 1. Yoga For Headache And Migraine
  • 2. Best Yoga Poses For Migraine And Headache
  • 2.1. Corpse Pose
  • 3. Best Excercise For Headache And Migraine Relief
  • 3.1. Wrist Rotation
  • 3.2. Elbow Bends
  • 3.3. Shoulder Rotations
  • 3.4. Neck Bends
  • 3.5. Neck Rotations
  • 4. Conclusion

Can Yoga Cure Migration?

Which Yoga Is Best For Migraine?

If you are looking for these answers then you are at the right spot. It is hard to find yoga forms and exercises that don’t worsen your pain. Yoga is a research-backed solution for migraine relief. Meditation, deep breathing, and yoga poses relieve the common cause of migraine; stress.

According to the study, people who did yoga for 3 months had fewer headaches compared to people with only medications. Yoga is just a helpful add-on and not a substitute for medicine. But, all yoga poses are not suitable for this condition. You must only perform certain yoga for migraine relief. We have included all yoga poses for migraine in this blog.


Yoga For Headache And Migraine

Look for a yoga pose that includes deep meditation and breathing practices. Hatha Yoga, Restorative Yoga, and Yoga Nidra are very helpful for people with headaches and migraine. You must avoid any yoga poses that are intense or feel hard for you. Hot yoga poses trigger a migraine if you are not familiar with them. You can also join an online yoga class or consult a local yoga teacher to learn the basics of these poses. 


Best Yoga Poses For Migraine And Headache

The blood vessels dilate when you have a headache and increase the blood flow to your head. Here are some certain pose that are very helpful in relieving the migraine pain:


Child Pose
yoga poses for migraine(Child Pose)

This pose reduces pain in your body and calms your nervous system. 

Steps to perform Child Pose:

  1. Firstly, kneel on the floor.

  2. After that, spread your knees while keeping your toes together.

  3. Then, gently lower your buttocks and place them on your heels.

  4. Allow your body to adjust by sitting up straight.

  5. Lean forward and rest your head and chest on your thighs.

  6. Place your head on the floor or pillow.

  7. Keep your arms extended and palms facing downward.

  8. Release the tension from your shoulders and neck.

  9. Maintain the position as far as you feel comfortable.


Downward Facing Dog
yoga poses for migraine( Downward Facing Dog)

This pose increases circulation and eliminates any headache. 

Steps to perform the Downward Facing Dog pose:

  1. Place your knees and hands on the floor by keeping your knees under the hips and wrists under the shoulders.

  2. After that, stretch your elbows to relax the upper back portion of your body.

  3. Then, relax your fingers and gently press down with a little force.

  4. Distribute the forces evenly between hands.

  5. Straighten your legs but don’t lock them and lift your knees.

  6. Lengthen your spine and lift the pelvis.

  7. Finally, maintain this pose for 1-2 minutes.


Corpse Pose

Downward Facing Dog

This pose restores your body and offers deep rest. 

Steps to perform Corpse pose:

  1. Place a yoga mat on the floor.

  2. Lie down on the mat by placing your back on the ground.

  3. Spread your legs and arms.

  4. Place your palms facing upward.

  5. Let go of any thoughts and maintain the same position.

  6. You can also listen to some music while maintaining this position.


Best Excercise For Headache And Migraine Relief

Here we have mentioned some exercises that will help you to calm your body and mind.


Wrist Rotation

First of all, stretch your arms and bring it in front of your chest. Keep your arms parallel to the ground at shoulder level. Make sure that your palms are facing downward. After that make a fist and lift it upward and downward from the wrists.


Elbow Bends

Firstly, keep your arms at the side of your body facing downward. After that make tight fists and keep your arms at elbows. Make sure that the fist is meeting your shoulder. Stretch them downward with force.


Shoulder Rotations

First of all, place your right and left fists on your shoulders. After that, joint your elbows in front of the chest. Then, rotate your arms in opposite directions clockwise and counterclockwise. Reverse the direction and repeat the procedure.


Neck Bends

Stand straight on the floor lower your head and move your chin toward to the chest. After that, tilt your head and repeat the procedure. Move your head comfortably from right to left.


Neck Rotations

Simply roll your neck clockwise and anticlockwise. Remember to complete the process gently so that you don't hurt your neck.



Add yoga practices to your daily routine for better results. Some people feel relief after practicing this yoga for migraine. You can also maintain your diet, keep yourself away from bright lights and sunshine, and follow a sleeping pattern to prevent a migraine. 

Heart of Yoga is one of the best yoga schools in Rishikesh, India. We offer 200-hour yoga teacher training, 300-hour yoga teacher training, and 500-hour yoga teacher training. All our courses are accredited with Yoga Alliance guidelines. Check out our courses to become a certified yoga teacher.

About Author

Manoj Sharma

Manoj Sharma is a certified yoga teacher, who professionally works as a content writer. He has written about yoga and teaches a weekly yoga class in Rishikesh. A dedicated yoga enthusiast, embarked on a transformative journey through teacher training, immersing themselves in the profound realms of mind-body connection. He aims to inspire a community dedicated to self-discovery and personal growth by focusing on fostering balance and harmony.