Manage your migraine



Continued from last week...

Stress and several other factors trigger headaches. Though stress is unavoidable but how we manage it  may help us defuse the trigger. Yoga generally focuses on the prevention of the occurrence. The following are some of the yoga poses that can help prevent migraine attacks:

Parvatasana / Tada asana (Mountain pose)   
Legs near to each other. While inhaling raise your arms up, interlock your fingers or palm touching each or palm facing upward direction. While exhaling, raise your feet up on your toes and focus on the floor.

Practice normal breathing. Focus on your toes, calf, knees, stomach muscles and your breath and do not close your eyes and try maintaining the pose for 10 seconds. Repeat this three times.

If you are having pain in shoulders or neck do not hold more than five seconds and repeat five times. You can repeat this posture many number of times in a day Focus on the feet, toes, ankles, calf muscles, knees, abdomen, arms, shoulders, chin up and the breath

Benefits: Spine is stretched and loosened and stretches the abdominal muscles, intestine. Beneficial for shoulder joints and those who do desk job for long hours. It's also beneficial for those suffering frequent pain in the leg. The same posture can be done stretching besides a door

Shoulder stretch
Legs near to each other, while inhaling, raise your arms up, hold your palm, and then without releasing your arms bend your left arm sideways and bring your left elbow downward while the right elbow faces upward.

The left arm should be behind the head not over the head.  Hold it for 30 seconds and then repeat the same with the other side. Repeat every one hour for those who lead a sedentary life style of sitting in front of the computer. Focus on the neck, shoulder, arms and arch in spine.
 
Benefits: Very beneficial for those suffering from neck, shoulder pain and to relax your shoulder and neck.

Sahaj Hasta Bhujangasana (simple cobra pose)
In Makarasana, place your elbows in front of your chest, raise your arms vertically upward, placing your palm under your chin and look upward.

While inhaling, place your elbows near to each other so that there is maximum stretch on your neck and back. Exhale and can maintain this pose for even one minute. Repeat three to four times in a day and can be practiced resting your hand on table and chin on the palm.

Benefits: This is very useful for those having neck and shoulder pain or vertigo problems.

Niralambha Bhujangasana  (without support cobra pose)

Lie down in prone position with your arms beside your legs. Lock your arms at the back. Touch the chin on the floor and inhale, raise your chin and chest up.

Stretch your arms backward and hold it for 5 seconds. Exhale and release the pose. Repeat five times. Focus on shoulders, neck and breath.

Benefits: Helps releasing the tension in neck and shoulder and mid back and takes care of vertigo.

Migraines and other types of headache — such as tension headache and sinus headache, etc. — are painful and can rob you of good quality of life. One has to be careful about the diet along with living as per the right yogic way.

My goal is to end the debilitating pain arising from migraine. Meditate every day on your breath for 15 minutes.
 
Prema  Nagesh (The writer is a yoga instructor and  therapist based in Muscat)


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