According to the report published in the Neurological Society of India, one out of eight persons in India suffers from migraine. There can be many factors that trigger the pain and the symptoms may include nausea, vomiting, sensitivity to light and sound.
Following a proper diet and sleep cycle can help to control the headache. However, in most cases, work pressure and tight schedules can ruin the routine.
On the occasion of International Yoga Day, try these five asanas, recommended by several Yoga experts and institutes such as the Art of Living, to deal with migraine.
1. Hastapad asana (Standing Forward Bend)
Stand straight with feet together and arms alongside the body, balancing your weight equally on both feet. Breathe in, extend your arms overhead and bend forward and then down towards the feet while breathing out. Stay in the posture for 20-30 seconds and continue to breathe deeply. Keep the legs and spine erect, resting hands either on the floor, beside the feet or on the legs.
The standing-forward bend invigorates the nervous system by increasing blood supply and also calms the mind.
2. Shishu asana (Child Pose)
Keep your hips on your heels as you sit and bend forward, resting your forehead to the floor. The arms should be kept alongside your body with your palms facing up. Once you are comfortable, gently press your chest on the thighs.
The child’s pose calms down the nervous system and effectively reduces the pain.
3. Paschimottan asana (Two-legged Forward Bend)
Sit up with legs stretched out straight in front of you, keeping the spine erect and toes flexed. Raise both the arms above your head and stretch up as you breathe in. As you exhale, bend forward from the hip joint. The chin should move toward the toes as you keep the spine erect. Place your hands on your legs effortlessly. Drop your head down and breathe deeply for 20-60 seconds.
The Two-legged Forward Bend calms the brain and relieves stress and headache.
4. Adho Mukha Svan asana (Downward Facing Dog Pose)
Come onto your fours. Lift the hips up as you exhale, straightening the knees and elbows. Keep your hands shoulder-width apart and your feet hip-width apart. Point the toes straight ahead. Widen through the shoulder blades by pressing your hands on the ground. Keep the neck lengthened by touching the ears to the inner arms. Take long deep breaths, holding the position.
This asana increases blood circulation to the brain and thus relieves headache.
5. Marjari asana (Cat Pose)
Come onto your knees and arms perpendicular to the floor. Your knees should be hip-width apart. Look straight ahead. Raise your chin and tilt your head back. As you inhale, push your navel downwards and raise your tailbone. Hold the Cat Pose and take long, deep breaths. As you exhale, drop your chin to your chest and arch your back up as much as you can; relax the buttocks. Hold the pose for a few seconds and take 5-6 rounds.
The asana improves blood circulation and relieves headache.
Practising these asanas every day will bring the desired changes in your system.
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