Why 2 pranayamas can help manage headache caused by migraine
These ease stress and anxiety, enhance circulation and suppress triggers
Written by Rudresh Kumar Singh
3 min read
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Yoga addresses triggers such as stress, tension and poor circulation, enhances blood flow, relaxes muscles and calms the nervous system.
Migraines can often be debilitating and disrupt our lives for days together. However, yoga addresses triggers such as stress, tension and poor circulation, enhances blood flow, relaxes muscles and calms the nervous system. This holistic approach not only alleviates symptoms but also strengthens resilience against triggers, paving the way for lasting relief. So let me suggest two pranayamas.
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With your right hand, fold the index and middle fingers inward to rest on your palm, while keeping the thumb, ring finger, and little finger extended.
With your left hand, touch the tip of your thumb to the tip of your index finger to form a circle, while keeping the other three fingers extended and relaxed. This is Chin Mudra.
Now, close the left nostril by gently pressing with your ring and little fingers.
Take a deep, slow breath through your right nostril. Fill your lungs with air.
Focus on the inhalation, making it long, smooth, and steady.
Hold your breath for a few seconds in Jalandhar Bandh, gently pressing the chin toward the chest to lock the throat area as shown in the picture. You can also press your nostrils with your fingers if you wish.
Release the Bandh, and breathe out through your left nostril to complete one round.
In this asana, the pranayama breathing ratio is 1:4:2, where you inhale for 4 seconds, hold the breath for 16 seconds, and exhale for 8 seconds.
Repeat for a few rounds, then relax with your eyes closed for a few minutes.
Surya Bhedana Pranayama
Benefits: This activates the solar energy channel and helps alleviate fatigue often associated with migraines. Clears the mind, sharpening focus and concentration. Stimulates the digestive system, potentially reducing migraine triggers linked to poor digestion or bloating. Eases stress and anxiety, enhances circulation, relieving tension headaches and migraines caused by poor blood flow.
Position your thumb on the neck, fingers pointing towards each other.
Close your eyes and form your lips into the shape of a crow’s beak. Taking in air through your mouth, lift your head up, creating a hissing sound as your cheeks puff out.
Hold the breath by gently lowering your chin to rest against the throat cavity (sternal notch).
Return your neck to a neutral position and exhale slowly and effortlessly through your nose
Practise this technique five times.
Kapola-Sakthi-Vardhaka
Benefits: Puffing out your cheeks and holding your breath targets the facial and jaw muscles, where tension often accumulates during a migraine. Inhaling fresh air and holding it for a moment enhances oxygen delivery to the brain, alleviating a headache. Focusing on your breath promotes better blood flow to the brain, helping reduce discomfort.
(The author is yoga expert at Art of Living’s Sri Sri School of Yoga)
