Migraines often feel like deep pressure behind the eyes, sensitivity to light/sound, nausea, or throbbing pain. Triggers can include stress, poor sleep, neck/shoulder tension, dehydration, hormonal changes, and long screen time.
Research suggests yoga can help reduce migraine burden for some people by improving stress regulation, relaxation, and overall quality of life when used as an add-on approach (not a replacement for medical care).
Safety first (please read)
- If you have glaucoma / high eye pressure, avoid long head-down poses (like full Downward Dog). Some yoga positions can raise intraocular pressure.
- Stop immediately if headache gets worse, you feel dizzy, or you have vision changes.
- This routine is gentle and beginner-friendly, but it’s not medical advice.
6 Gentle Moves (5–12 minutes total)
1) Neck Rotation (Slow Circles / Half-Circles)
Why it helps: Migraine is often linked with tight neck and upper-trap muscles. Gentle movement can reduce stiffness and support comfort.
How to do it:
- Sit tall (chair or floor). Shoulders relaxed.
- Inhale: look slightly up. Exhale: turn head slowly right.
- Do small, slow circles (not big fast circles).Time: 30–45 seconds each direction.Tip: Keep it pain-free; less is more.
2) Cat–Cow (Marjaryasana–Bitilasana)
Why it helps: Gentle spinal movement + breath can calm the body and release upper-back/neck tension.
How to do it:
- Hands under shoulders, knees under hips (or do it seated on a chair).
- Inhale: open chest (Cow).
- Exhale: round back (Cat).Time: 6–10 slow rounds.Beginner option: Chair Cat–Cow is perfect if wrists hurt.
3) Mountain Pose (Tadasana) + Grounding Breath
Why it helps: Builds posture awareness and decreases “stress posture” (forward head / tight shoulders).
How to do it:
- Stand tall, feet hip-width.
- Relax jaw, soften eyes.
- Inhale 4 seconds, exhale 6 seconds (slow exhale helps relaxation).Time: 6–8 breaths.
4) Downward Dog (SAFE version): Wall Down Dog / Half Down Dog
Why it helps: Lengthens the back line and opens shoulders without intense head-down pressure.
How to do it (Wall version):
- Hands on the wall at shoulder height.
- Walk feet back until torso is long, hips back.
- Keep head in line with spine (not hanging).Time: 20–40 seconds, 2 rounds.Avoid: Full Downward Dog if eye pressure is a concern.
5) Malasana (Yogi Squat) — supported
Why it helps: Releases hips and low back; slow breathing here can reduce overall tension.
How to do it:
- Feet slightly wider than hips, toes out.
- Sit down gently.
- Put a block/pillow under hips if needed.Time: 30–60 seconds.Beginner tip: Hold a chair in front for balance.
6) Seated Straddle (Upavistha Konasana) — upright version
Why it helps: Opens inner thighs/hips; calm breathing supports nervous system downshift.
How to do it (gentle):
- Sit with legs wide (comfortable).
- Stay upright (avoid deep forward fold if it triggers head pressure).
- Hands on the floor or on blocks.Time: 6–8 slow breaths.
Optional closing (60 seconds)
Savasana or Supported Rest: Lie down, knees bent, one hand on chest/one on belly. Slow exhale.
When to see a doctor (important)
If migraine is new, suddenly severe, comes with weakness/numbness, confusion, fainting, or vision loss—get urgent medical evaluation.
