Five Simple Ways to Reduce the Effects of Migraine

Has Migraine been troubling you for long enough, now? Migraine is a neurological disorder that is identified by repeated cycles of headaches that can be highly painful or moderate in nature. This pain is usually experienced on one side or half of the head.

Its effects can last for a few hours, a day or even a week. If not addressed, it may also lead to nausea, vomiting and increased pain.

How Migraine is caused?
Migraine is believed to be a result of abnormal activity in the brain which affects the communication of nerves, chemicals and blood vessels in the brain. Some other contributors of migraine include stress, depression, anxiety, hormonal changes, tiredness and insufficient sleep.

How Migraine can be cured?
Yoga is considered as an effective approach to almost all of our life’s ailments and problems. Yes! this includes migraine too. While performing yoga, the Parasympathetic Nervous System (PNS) can slow down to calm your heart rate and lower blood pressure to recover from ailments including migraine.

Here are 5 simple Yoga Asanas that you can practice relieving yourself from Migraine attacks:

1) Extended Puppy Pose
Here’s how it’s done. Sit on your knees and keep your palms on the floor. Then exhale and stretch your hands in the forward-direction, long enough to let your forehead touch the ground. The position should allow your hips to be in alignment with your knees. Slowly, let the chest  rest on the floor. Now maintain normal breathing, remaining in this position for 30-60 seconds. It eases stress and anxiety, which are one of the active causes of migraine

2) Widened Legs with Forward Bend
First begin by standing straight and then slowly extend your legs away from each other with a distance of 3-4 feet. Then bring your back to a straight posture. After this exhale, bend forward to let your palms touch the ground in alignment with your shoulders. While resting your forehead on the ground parallel to your shoulders, begin bending your shoulders towards the wall behind you. Now, increasing the pressure on the feet, extend them further away. Remain in the same position for 30 seconds to 1 minute while breathing normally.

It impacts the core of the body as it stimulates the nervous system and improves blood circulation, which helps in calming the nervous system.

3) Upright Cat Pose
Begin with sitting on your knees and palms on the floor. The position should resemble a table. Now station your head in the center, fixing your eyes on the floor and continue inhaling. When you exhale, make a slight arch with your back inclined towards the ceiling but make sure to avoid touching your chin to your chest. Maintain normal breathing and retain posture for 30-60 seconds.

It is enhances spine-flexing and relaxes the mind, easing migraine

4) Punished Child Pose
First settle yourself on your heals and then slowly bend forward bringing your chest in alignment with your knees. Your forehead should touch the floor or mat below, remain breathing normally in this position anywhere between 30-60 seconds.

It decreases stress and fatigue, two major factors of migraine.

5) Breathing Exercises
Sit with your legs crossed or in a padmasana. Let your posture shift pressure from your head. Now use your right thumb to softly close the right nostril and breathe in. Then close it with your finger and hold your breath. After this, exhale slowly through the right nostril. Follow the same procedure but exhale this time from the left nostril. Then follow the same exercise with the left nostril. Repeat this for five to ten times. The time ratio to be followed during this exercise is 1:4:2.

The technique is an effective way in calming the nervous system and cleansing, which are important for treating migraine.

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