Yoga for MIGRAINE:
Migraine is a neurological disorder that causes recurring headaches ranging from moderate to high intensity. Typically it effects only one half of the head and can last from 2 hours to up to more than 2 days. When under a migraine attack, the sufferer may become extremely sensitive towards light or noise. Other common symptoms include vomiting, nausea and pain aggravation due to physical activity.
1) Padmasana (Lotus pose)
The Lotus pose relaxes the mind and alleviates headache.
- Sit on the floor in the Easy Posture.
- Take your right foot in your hands, and slowly place it on your left thigh as close to the crease of your hip as you can.
Try to align your left heel with your hip joint while keeping your left ankle straight.
- Take your left foot in your hands, and slowly place it on your right thigh as close to the crease of your hip as you can.
Try to align your right heel with your hip joint while keeping your right ankle straight.
- Be aware of correct posture as you open your chest, lengthen your spine, and gently pull your shoulders back; feel yourself relax as you sit proud, with your chin held high.
Remember to press in at your lower back to maintain its natural inward curve.
- Extend your arms over your thighs, and rest your hands and wrists on your knees, with palms facing upward.
- Place your hands in the Jnana Mudra Position.
You now are in the Full Lotus Position, as illustrated in the figure.
- Close your eyes and hold this pose for 5 to 10 slow deep breaths.
Calm your mind and relax, as you feel yourself gently floating.
2) Marjariasana (Cat stretch):
The Cat stretch improves blood circulation and also relaxes the mind.
Performing the cat pose steps accurately is an important part of being able to enjoy the full benefits of the routine. This will also help in avoiding unnecessary pain and injury once the pose has been performed. Given below are the steps to follow when performing the cat pose.
- You will need to first get into a table top position with your hands and knees on the floor. Posture wise, it is important for your knees to be directly below the hips and the wrists, elbows and shoulders in line with each other as well as perpendicular to the floor. Your head must be positioned in the center with your focus locked firmly on the floor.
- The next phase of the pose is to exhale while rounding your spine towards the ceiling. Ensure that your hands and knees remain in their original position and do not move at all at this time.
- You must then release your head towards the floor, but avoid forcing the chin towards the chest.
- The next part of the cat pose steps is to inhale while returning your body to the tabletop position that you originally started from and repeat as many times as your want.
3) Shishuasana (Child pose)
- Sit on your heels. Keeping your hips on the heels, bend forward, and lower your forehead to the floor.
- Keep the arms alongside your body with hands on the floor, palms facing up. (If this is not comfortable, you can place one fist on top of another and rest your forehead on them.)
- Gently press your chest on the thighs.
- slowly come up to sit on the heels, uncurling vertebra by vertebra and relax.
The Child pose calms down the nervous system and effectively reduces the pain.
4) Uttanasana; Standing Forward Bend
Standing with even weight through the feet, or weight very slightly forward into the toes. Big toes touch, heels are slightly apart. Keep the tailbone tucked under, allow the spine to bend forward. Tuck the chin gently in towards the chest, lengthen the back of the neck. Gently work the palms towards the earth, fingertips in line with the heels. Relax and breathe.
5) Pascimottanasana; Seated Forward Bend
Sit with legs stretch straight out in front. Flex your toes back towards you. Big toes touch, heels are slightly apart. Press the sitting bones into the earth, lift the spine taller. Inhale the arms up into the sky, then exhale bend forward reaching the hands towards the toes or past the feet. Chin towards the chest, lengthen the back of the neck. Shoulders forward past the ears, and armpits towards the thighs. Throat relaxes, breath flowing.
6) Savasana; Corpse Pose
Savasana: Lay on your back. Feet and legs are close together. Feet fall out to the sides. Arms are 30° away from your sides. Palms facing upward. Eyes closed. Concentrate on relaxing your entire body and resting on the earth.
The Corpse pose rejuvenates the body by bringing it into a deep state of meditative rest. The yoga routine should be ended by lying down in this pose for a couple of minutes.
Yoga should start after consulting your Doctor.
If you undergone any Severe injuries/Surgeries or pain don’t start yoga.
If you face any trouble or pain or inconvenience while doing any posture just stop this and relax in Savasana for a while.
Along with these postures try to sit near Garden, Watch Greenary nearby, listen to your fav music, spend with your dear ones.
Don’t think about any thing which makes you to feel tense/stress. Just leave about it for few minutes and make your body and minde relax.
Do Yoga on Mats. Always choose loose cotton fabrics only. Early morning with empty stomach is best time If you wish to do in evening keep gap of atleast 3-4 hrs after your lunch. Always do savasana last and rlax for few minutes and dont drink water or juice immediately after performing Yoga.