A migraine is a type of headache that causes severe pain, usually on one side of the head. Migraines are often accompanied by other symptoms, such as sensitivity to light and noise, nausea and vomiting.

Some common migraine triggers include stress, certain foods and drinks (such as caffeine, alcohol, and chocolate), changes in sleep patterns, hormonal changes, and changes in the weather. Treatment for migraines usually includes medication and lifestyle changes such as B. avoiding triggers, managing stress, exercising regularly, and getting enough sleep.

Yoga can help reduce the frequency and severity of migraines by addressing the physical and psychological factors that lead to migraines. Here are some ways yoga can help with migraines:

1. Stress Relief – Yoga is known for its ability to reduce stress and promote relaxation, which can be especially beneficial for people suffering from stress-related migraines.

2.Muscle relaxation – Yoga can help relieve tightness and tension in the muscles of the neck, shoulders, and back, which are common sites of migraines.

3. Improve sleep quality – Getting enough sleep is important for preventing migraines, and practicing yoga can help improve sleep quality by reducing stress and promoting relaxation.

Here are some yoga poses that may help in relieving migraine symptoms :-

1. Standing Head-to-Knee Pose (Dandayamana Janushirasana)

This asana/pose helps in improving the blood flow to the brain and also reduces stress and tension in the body which can be beneficial in reducing the symptoms of migraine.

How to do :-

1. Start the pose by standing on the mat with your feet hip distance apart.
2. Shift your weight onto your left foot and lift your right knee towards the chest.
3. Place the sole of your right foot against the inside of your left thigh, with toes pointing down.
4. Put your hands on your hips and making sure that your hips should be straight.
5. Inhale and lift your arms overhead until they reach the ceiling.
6. As you exhale, bend towards from the hips and reach your hands towards your right foot.
7. Hold the right foot with both hands, keeping your elbows close to your ears, if possible.
8. Hold the pose for some deep breaths, then release slowly and switch the sides.

2. Downward Facing Dog (Adho Mukha Svanasana)

This pose can helps in lengthening the spine and releases tension in the neck and shoulders.

How to do :-

1. Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
2. Spread your fingers wide and press firmly into your hands, lifting your palms off the mat slightly.
3. Tuck your toes under and lift your knees off the mat, coming into an inverted V-shape.
4. Straighten your arms and legs, pressing your hips up and back.
5. Keep your head and neck relaxed, gazing at your navel or between your legs.
6. Press your heels down toward the mat and lengthen through your spine and the backs of your legs.
7. Breath deeply in and out through your nose, holding the pose for several breaths.

3. Half Moon Pose (Ardha Chandrasana)

This asana/pose helps in improving circulation of the body, reduces stress and tension, and also stretches the neck and shoulders which can be very helpful for migraine.

How to do :-

1. Start the pose in triangle pose, with your right foot forward and left foot turned inward slightly.
2. Shift your weight onto your right foot and lift your left leg off the ground, keeping it straight and strong.
3. Place your left hand on your left hip and reach your right hand to the floor in front of your right foot.
4. Shift your weight slowly forward onto your right hand and foot, and lift your left leg and arm towards the sky.
5. Put your right hip over the left hip and look up at your left hand.
6. Hold the pose for some deep breaths, then release slowly and return to triangle pose.
7. Repeat the pose on the other side.

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

This pose helps in lengthening the spine and also releases tension in the neck and shoulders which is very beneficial for people suffering from migraine.

How to do :-

a) Cat Pose (Marjaryasana)

1. Begin on your hands and knees, with your wrists under your shoulders and your knees under your hips.
2. Inhale and round your spine towards the ceiling, dropping your head down and drawing your navel closeer to your spine.
3. Before doing next pose, hold few breath.

b) Cow Pose (Bitilasana)

1. From the “cat” position, exhale and drop your stomach towards the floor, lifting your head and tailbone towards the ceiling.
2. Inhale and return to the “cat” position, rounding your backbone in the direction of ceiling.
3. Repeat these two poses, smoothly for several rounds.

5. Legs-Up-The-Wall Pose (Viparita Karani)

This pose can help to reduce the stress and tension in the body, which can contribute to migraine.

How to do :-

1. Sit with your right side next to a wall, with your legs extended out in front of you.
2. Lie down on your back and swing your legs up onto the wall, scooting your hips as close to the wall as possible.
3. Relax your arms by your sides, or place them on your belly or by your head.
4. Allow your shoulders and back to relax into the floor, and close your eyes.
5. Breathe deeply and hold the pose for several minutes, up to 15 minutes if comfortable.