If you prefer not having to run to the medicine cabinet when you’ve got a headache starting, then you can go to your yoga mat instead. A variety of reasons can cause headaches, such as tight shoulders, tension in your neck or back pain, and yoga for headaches is made to gently stretch and open up these areas, while the blood is being circulated to your head. You can do just one pose, or a few, or even a whole sequence of yoga for migraines.

Yoga for Headaches


Downward Dog

  • Bend into an inverted V shape with your thighs and spine at a 90 degree angle.

  • Spread your fingers with index fingers pointing forward and put your palms flat on the earth, pressing firmly down through the index finger and thumb.

  • Your armpits should roll inward to face each other, and your elbows should be straight.

  • Tuck in your chin toward your chest, lengthening the back of your neck and looking at the thighs or navel.

  • Tuck your tailbone under and lengthen the spine, especially your lower back. Your heels should go fully flat and there shouldn’t be any strain on your shoulders or neck.


Standing Forward Bend

  • Stand with your weight distributed evenly through your feet, or your weight slight forward into the toes.

  • Your big toes should touch, with heels a bit apart.

  • Keep your tailbone tucked under, allowing your spine to bend forward.

  • Tuck your chin in gently toward your chest, lengthening the back of your neck.

  • Gently work your palms toward the ground, with your fingertips in line with your heels.

  • Breathe and relax.


Seated Forward Bend

  • Sit and stretch your legs out in front of you.

  • Flex your toes toward you, with your big toes touching and heels apart a bit.

  • Press your tailbone to the ground and straighten your spine.

  • Inhale and put your arms into the sky, then exhale and bend forward, reaching your hands toward your toes or past your feet.

  • Put your chin towards your chest and lengthen the back of your neck.

  • Your shoulders should go forward past your ears and your armpits go toward your thighs.

  • Your throat should relax with breath flowing.


Wide Angle Standing Forward Bend

  • Spread your feet wide and press your toes firmly into the mat.

  • Stretch the mat apart with your feet, tucking your tailbone under and grounding your tail bone.

  • Lengthen your lower back and take your hands to your ankles and bend your elbows.

  • Gently draw your arms back toward your head and touch the ground.

  • Tuck your chin in to your chest and look toward your navel.



  • Get on all fours and put your hands under your shoulders with your knees under your hips.

  • Inhale and look up, arching your spine and rolling your shoulders away from ears for the cow position.

  • As you exhale, press away from the floor with your hands and knees and round out your spin for the cat position.

  • Do a minimum of five complete breath cycles.


Child’s Pose

  • Kneel down with your knees apart a bit and crawl your hands forward on the floor.

  • Keep your arms long and in front of you, letting your forehead rest on the ground.

  • Stay here and breathe for at least 10 breaths.


Reverse Prayer

  • Sit in a comfortable position, relaxing your arms down on either side of your body.

  • Bend your elbows and reach your arms behind your back.

  • Press your palms together in a prayer position on your spine, with your fingertips pointing upwards.

  • Reach your hands up as high as your spine that feels good to you.

  • Remain here and breathe for 10 deep breaths.


Seated Side Opener

  • Sit down in a cross-legged position with your arms on either side and relaxed.

  • Reach your left arm to the ceiling and take your right hand to the ground and crawl it to the right.

  • Let your forearm move toward the ground and lean your torso to the right.

  • Revolve your chest toward the ceiling, and look down or up, whatever feels better to our neck.

  • Remain here and breath deep for at least 10 breaths.


Seated Spinal Twist

  • Sit down and spread your legs out in front of you.

  • Bend your right knee, put your right foot outside your left knee, keeping your left leg long or folding it in.

  • Wrap your left arm around your right leg and put your right hand on the ground behind sacrum.

  • On each inhale, lengthen your spine and on each exhale let your worries and stress go.

  • Remain here and take 10 deep breaths.

  • Repeat on the opposite side.


Happy Baby

  • Lay down on your back with your knees bent.

  • Hold your thighs or your feet on the outside edges.

  • You can now slowly rock back and forth to increase the stretch in your hips and lower back.

  • Gently lull your mind into a relaxed state.


Grounded Tipover Tuck

  • Sit down on the floor with your shins in line with your hips and parallel to each other.

  • Lace your hands together behind your back, and lean your body forward, making a variation of the Child’s Pose.

  • If this feels good, remain here, or lift up your hips into the air so you are resting on top of your head.

  • Lower your hands as much as you need so you can feel the stretch in your shoulders, chest and back of your neck.

  • Remain here for 5 breaths or more.


Seated Heart Opener

  • Sit on your heels and place your hands behind your feet, 10 inches or so and arch your head backwards.

  • Remain here for at least five breaths.


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