Yoga for Migraines
Migraines, I don’t suffer from them personally. However, my interest has been sparked by recent discussions with friends/students that really endure many hours of despair, panic and excruciating pain due to this agonizing ailment. Some, having too worry constantly about the possibility of a sudden attack – effecting their everyday life, to the point of not being able to focus at work, panic attacks when driving, and some of the simplest daily tasks becoming a constant battle.
Migraines are usually characterized by headaches, nausea, visual aura, sensitivity to light and noise, mood changes and acute head pain. Pain may be felt on one or both sides of the head, at the back of the neck, around the eyes, on the face, or in the sinuses. The pain can be severe and debilitating and usually proceeded by a sensory warning sign, or an aura, such as a blind spot, or flashes of light.
Migraines occur when the arteries that supply oxygenated blood, glucose and other nutrients to the brain, narrow temporarily due to numerous factors, such as muscular tension, stress and hormonal fluctuations.
When a person suffers with a migraine they will experience a sudden rush of blood to the head, due to the abrupt dilation of the blood vessels. This rapid shift results in acute head pain.
The primary narrowing of the blood vessels can be managed, and in some cases, completely stopped altogether, if you can somehow relax the body’s nervous system – which will in turn minimize the chances of a migraine.
The practice of yoga, not only strengthens and relaxes the nervous system, but continuously removes stress from the body and mind.
Yoga Therapy for migraines tends to focus on the prevention of the occurrence, which includes stress reduction and avoidance of the various causes of the attacks.
The following are some yoga poses/practices that can help prevent migraine attacks. Remembering these are not to be practiced during severe attacks.
Kapalabhati
Kapalabhati pranayama is the only physical and breathing technique useful for mind detoxification and purification. In all of the cleansing routines of yoga, kapalabhati is the only one which can cleanse both the mind and the body using only breath.
As a de-stressing tool, kapalabhati breathing has shown remarkable results. Some of the more prominent yoga gurus have worked hard to popularize this technique all over the world. This technique should be taught/lead under the guidance of a qualified practitioner.
Nadi Shodhana
A beautiful breathing technique that helps keep the mind calm, happy and peaceful. Nadi shodhana helps clear out blocked energy channels in the body, which in turn, calms the mind and settles the nervous system.
~ Sit comfortably with your spine long and spacious, shoulders relaxed completely, face soft.
~ Place left hand on your left thigh, palm facing upwards.
~ With your right hand bring your index and middle fingertips to the base of the thumb. The ring and the little finger gently pressing onto your left nostril, and the thumb on your right nostril. We will use the ring and the little finger to open and close the left nostril, and the thumb for the right nostril
~ Press your thumb down on the right nostril and breathe out gently through the left nostril.
~ Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right.
~Breathe in from the right nostril and exhale from the left. You have now completed one round of Nadi Shodhan pranayama. Continue inhaling and exhaling from alternate nostrils.
~ Complete 9 such rounds by alternately breathing through both the nostrils. After every exhalation, remember to breathe in from the same nostril from which you exhaled. Keep your eyes closed throughout and continue taking long, deep, smooth breaths without any force or effort.
Trikonasana (Triangle Pose)
Bhujangasana (Cobra Pose)
Balasana (Child Pose)
Paschimottonasana (Seated Forward Bend)
Savasana (Corpse Pose)
Hola Yogi’s and Yogini’s
I hope everyone has had a great sunny summer ? Mine was spent camping with family/friends in Northern Spain, which was fab.
However, my asana practice was slightly challenged – 6 weeks of slopes, bumps and sinking sand! Continually searching for my central point of balance, interesting stuff. Heightened awareness, a must, the imbalances bestowed upon your entire skeletal/muscular system as you flow from one “uneven” pose to the next – especially the poor old wrist joints, can put one in a vulnerable position. Mindful movement a must, as always, for a safe practice.
Practicing outdoors was just the best. I loved practicing early with the local Basque birds, and the sound of the Sopelana swell.
Saying that, it seems sunshine has been the main ingredient in Cornwall too this summer. About time! I am very excited about my September garden yoga, and equally (if not more!) excited about starting my classes again :). I really have missed teaching.
I am looking into starting another evening class towards the end of October. It will start at a slightly later time than the Thursday 6.15pm class. I’m thinking 7pm – which will hopefully make it easier for all those who have voiced that Thursdays class is too early for them.
Finally, I’d just like to mention! All my general classes are good for complete beginners, as well as those who already practice yoga. I teach in a style that offers modifications and variations on all of the poses, transitions and pranayama (breathing methods). So please, to all those out there who feel worried about walking into a new yoga environment, you have absolutely nothing to be concerned about. My classes are taught in a friendly, welcoming and fun filled way – with safety always at the forefront – and it really doesn’t matter if you can’t touch, or wiggle, your toes!
Much love KX
