How to Deal with Migraines Using Yoga Asanas:

As I have learned during these past 4 months of Yoga classes, practicing Yoga asanas can heal your mind, body, and soul both efficiently and naturally. Serving as a remedial form of physiotherapy, Yoga can be practiced to help vast and numerous illness and bodily issues, like migraines. Migraines are recurring headaches (head trauma) due to lack of blood circulation between the neck and head (which induces nerve, head, and neck spasms). Luckily, it is easy to obtain information regarding asanas that can help with migraines, here is a list of asanas (poses) you should and should not perform to treat your migraines:

 http://www.associatedcontent.com/article/81695/yoga_asana_sequence_to_relieve_migraines_pg3_pg3.html?cat=50

1. Salamba Sirsasana (Supported Headstand): This pose is good for the head because it improves circulation and opens up lungs for breathing. When first trying this pose, you should do it against a wall for support because many people find it difficult to perform headstands. To start, kneel and place your elbows/forearms shoulder width apart on the floor with the crown of your head touching the floor as well. Slowly raise the legs so that they are vertical, and extend through the spine and lower body, attempt to touch the ceiling with your toes. Overall a more challenging pose but beneficial to many bodily issues including asthma and nausea. http://www.yogajournal.com/poses/481

2. Sarvangasana (Supported Shoulderstand): Like the supported headstand, but the opposite way. Lay flat on the ground and slowly raise your legs attempting to reach the ceiling with your toes. Push further as if you were trying to line your toes up with the crown of your head, still trying to touch the ceiling. This will curve your spine, support your spine by tucking your elbows in to your side and supporting your lower torso with your hands. Breathe slow and push further on exhales. Also is a great exercise for the core. http://www.yogajournal.com/poses/480

3. Paschimottanasana (Seated Forward Bend): Starting with the Staff Pose (sitting with your legs together out in front of you with your back vertical), bend your upper torso towards your lower torso, try to position yourself so that you are looking at your thighs/knees. Stretch out and hold on to either your feet or your calves/shins. On inhales you should straighten/stretch the spine and on exhales push further out in the hold. Be sure to keep your neck/back straight and head steady. http://yoga.about.com/od/yogaposes/a/paschimottanasa.htm

4. Uttanasana (Standing Forward Bend): Probably one of the best poses based on the after feeling, the Standing Forward Bend is also a challenging pose. Stretch first and being with other poses focusing on the legs. Then relax in your Mountain Pose to start things off. Then slowly bend over in an attempt to either touch the ground or grab your calves. In doing so attempt to touch the chin to the knees (or at least in the direction of the knees). Push forwards with the hips to reinforce strength of the spine and strech out your spine to the point where you can feel the vertebrae separating comfortably. Straighten your spine on the inhale and strive to stretch further to touch the ground on your exhales. http://www.yoga.com/ydc/enlighten/enlighten_document.asp?ID=324&section=9&cat=0

5. Nadi Sodhana Pranayama (without retention): Start this calm pose off with Mrigi Mudra (right or left arm raised) and a series of deep breaths. As you get in a rhythm with your breath, place a finger to cover your left nostril, and inhale with the right. Do the same with the right nostril, but this time exhale through the left. Repeat these movements for 3 to 5 minutes. A deep relaxation exercise, the Nadi Sodhana Pranayama reduces stress and purifies the energy channels flowing through the body. http://www.yogajournal.com/poses/2487

6. Sitali Pranayama (Cooling Breath): Engage yourself in a relaxing, meditative pose with your back erect and face soft. Practice inhaling while filling your stomach and exhaling while emptying it. Curl your tongue so that you make a loop with it, then gently hold it in place with your teeth. Inhale through the loop and exhale through the nose. Repeat this for about 5 minutes. This pose will not only rejuvenate the mind and make for more efficient breathing but it will relax you as well as your focus shifts completely to your breathing. http://planetgreen.discovery.com/food-health/yoga-body-cooling-poses.html

7. Sanmukhi Mudra (Closing the Seven Gates): Begin this pose in Sidhasana, freeing yourself of physical restrictions and limitations. Bring your hands to the face. Cover your ears with each thumb, eyes with each index finger, nostrils with each middle finger, and mouth with each ring and pinky finger. Inhale deeply and focus on the spot in between your eye-brows. When exhaling, release the pressure from the fingers and notice the pinpointing of the Six Chakras. Acting almost as a mask, this exercise influences peace and serenity within the body and mind. http://complete-education.blogspot.com/2009/01/yoni-mudra-or-shanmukhi-mudra.html

8. Meditation in Virasana (Hero Pose): You may want to use a blanket for this exercise depending on how long you plan on meditating. Start this pose off by kneeling on the ground, but instead of resting your sit bones on your feet, spread your feet so that your sit bones touch the ground in between your feet. Once in this position, keep your back erect as you enter a meditative state of mind. http://yoga.about.com/od/yogaposes/a/virasana.htm

9. Meditation in Siddhasana (Pose of the Adept): A common pose for meditation (also an alternative to Lotus Pose), Siddhasana is also challenging and effective. Being by sitting on the floor with your legs stretched out. Bring in your left foot so that your heel is resting gently by your anal aperture. Then bring in the right foot so that your heel is resting gently on your reproductive organ, with the right leg over the left. Once you have achieved this pose bring your hands to your knees in an A-OK manner with the backs of your hands touching the knees. Be sure to keep your back, neck, and head straight as you enter a meditative state of mind. http://yoga.am/?p=336

10. Meditation in Padmasana (Lotus Pose): The most popular/common pose for meditation, the Lotus Pose is a demanding exercise mainly for the experienced. Make sure to being in Staff Pose. From Staff Pose bend the right knee, bringing the right foot into your hip crease (with the soul of the foot facing up). Once settled in this position (Half Lotus), bend your left knee, bringing your left foot to your other hip crease with the soul facing up. Once you have achieved this pose (which may seem uncomfortable at first), bring your hands to your knees with palms facing up and thumb/pointer finger touching. Rest in this exercise for as long as you have time to. You will notice clarity almost immediately while getting in touch with your mind, body, and soul over time. http://yoga.about.com/od/yogaposes/a/lotus.htm

11. Meditation in Badha Konasana (Cobblers/Bounded Angle Pose): Like the previous meditative stance, start in Staff Pose. Once in staff pose, bring both feet together with souls touching one another and heels touching the anal aperture. Hold the feet together strongly while keeping your back impeccably straight. If you want to push the pose further you can lean forward as far as you can while keeping your back straight. This pose is good for the spine and groin improving circulation within. http://yoga.about.com/od/yogaposes/a/baddhakonasana.htm

12. Savasana (Corpse Pose): Considered to be one of the more relaxing and less challenging poses, Savasana is important and should be practiced daily. Using a mat or blanket, lie on the floor with your face up. Once you have done this, slightly bend your knees and extend them out as far as possible. When done with the extension, rest them on the ground having your legs spread evenly. Then push your pelvis towards your tailbone to adjust your posture on the ground, rest your pelvis back on the ground and move your hips from side to side to get comfortable. Raise your hand high above, stretching and moving your hands and forearms. When done stretching, lower the arms so that they are resting by your hips with the palms facing up. Make sure that your shoulders are close to each other yet pushing away from the arms. While working on the shoulders you should simultaneously work on stretching your collar bones. Once comfortable, stretch your neck so that the back of your head is pressing gently into the mat. Close your eyes and focus your energy towards inhaling while filling the stomach and exhaling while emptying it. You will slowly enter an almost subconscious state of being. You will also become more aware of your body aches and personal issues but will rid of them as the exercise continues. Practice this for around half an hour, by the end you will be stress free. http://www.yogajournal.com/poses/482

Asanas you should avoid if you have migraines are: http://www.yogajournal.com/practice/974

1. Adho Mukha Svanasana (Downward-Facing Dog Pose): Stay away from the Downward-Facing Dog Pose because the arch you enter when you are pushing your hips up with your hands and feet (making the letter A with your body) is not only challenging, but it may be stressful to some. The crown of the head also has no place to go but downwards, and the stress of the pose with the rush of blood to the head do not go hand in hand. Don't practice this pose while the migraine is active or if you think a migraine may be triggered.

2. Balasana (Child's Pose): Like the Downward Dog Pose, Child's Pose induces head ache for those migraine issues due to the positioning of the body in relation to the head. Kneeling down with your sit bones resting on your feet, hips and bottom pushing outwards, with the crown of the head on the ground is a relaxing position to many, but to people who suffer from migraines, it will only induce a migraine or make it worse. This is because the blood flow then is restricted only to the head. Stay away from this pose unless you feel comfortable enough otherwise it will only worsen the situation.

*Any poses where the head is positioned below the heart may make the migraine worse depending on the intensity and ease of getting migraines

*For chiropractic terminology: http://www.healthymedicine.net.au/chiropractic/chiropractic-terminology.htm