Yoga for Headaches

Sarah Cummins pain management 08/25/2025 | 0

Soothe Your Aching Head: A Guide to Yoga for Headaches

That familiar, unwelcome throbbing begins. Whether it’s a dull ache wrapping around your head like a tight band or a sharp pain behind your eyes, a headache can bring your entire day to a grinding halt. While reaching for a pain reliever is a common reflex, what if you could address the root causes of many common headaches, like tension and stress? Try some of these suggestions below; yoga for headaches!

Yoga therapy—a holistic approach that uses the ancient practices of yoga to manage health conditions. Unlike a general yoga class, yoga therapy is a targeted application of movements, breathing, and mindfulness designed to address specific physical and mental ailments. For headache sufferers, it can be a game-changer.

How Does Yoga Help with Headaches?

Headaches, particularly tension headaches and some migraines, are often triggered or worsened by stress, poor posture, and muscle tightness in the neck, shoulders, and upper back. Yoga therapy tackles these issues head-on:

Reduces Muscle Tension: Gentle stretches and movements specifically target the trapezius muscles, neck, and shoulders, releasing the physical tightness that can directly lead to a tension headache.
Calms the Nervous System: Specific breathing techniques can shift your body out of the “fight-or-flight” (sympathetic) nervous system and into the “rest-and-digest” (parasympathetic) state. This lowers stress hormones like cortisol, a common headache trigger.
Improves Circulation: Certain poses can increase healthy blood flow to the brain, which may help alleviate pressure and pain associated with some types of headaches.
Corrects Postural Habits: A key component of yoga therapy is building interoception—the awareness of your body’s internal state. This helps you recognize and correct poor postural habits, like “tech neck,” that contribute to chronic head and neck pain. Try this video and subscribe to my Youtube Channel for more tips!

Simple Yoga Therapy Practices for Headache Relief

When you have a headache, the last thing you want is a strenuous workout. The key is to be gentle, slow, and mindful. Here are a few practices a yoga therapist might suggest.

Important Note: If you are experiencing a severe, sudden headache unlike any you’ve had before, please consult a medical professional immediately.

1. Breathing Practices (Pranayama)

Your breath is your most powerful tool for calming your nervous system. Try these techniques of yoga for headaches when you feel one coming on or as a daily preventative measure.

Diaphragmatic Breathing (Belly Breathing):
- Lie comfortably on your back with your knees bent or sit upright in a chair.
- Place one hand on your chest and the other on your belly.
- Inhale slowly and deeply through your nose, focusing on letting your belly rise. Try to keep the hand on your chest relatively still.
- Exhale slowly through your mouth or nose, allowing your belly to gently fall.
- Continue for 2-5 minutes, focusing on making your exhale slightly longer than your inhale. Try it here.
Bhramari Pranayama (Bee Breath): The gentle vibration of this practice is incredibly soothing for an agitated mind and can help relieve sinus pressure.
- Sit in a comfortable position.
- Gently close your eyes. You can lightly press your index fingers on the cartilage of your ears to close them.
- Inhale deeply through your nose.
- As you exhale, keep your mouth closed and make a low-to-medium pitched humming sound, like a bee.
- Feel the vibration in your skull and face.
- Repeat 5-10 times. Try it here.

2. Gentle Movements (Asanas)

These movements are designed to release tension in the common headache-culprit zones: the neck and shoulders.

Marjaryasana-Bitilasana (Cat-Cow Pose): This synchronizes breath with spinal movement, relieving tension in the back, shoulders, and neck.
- Start on your hands and knees in a tabletop position.
- As you inhale, drop your belly, lift your chest and tailbone, and look forward (Cow Pose).
- As you exhale, round your spine toward the ceiling, tuck your chin to your chest, and press the mat away (Cat Pose).
- Flow between these two poses for 8-10 breath cycles.
Balasana (Child’s Pose): A restorative pose that gently stretches the back and calms the mind.
- From your tabletop position, bring your big toes to touch and widen your knees slightly.
- Sit back on your heels and fold forward, resting your forehead on the mat.
- Your arms can be stretched out in front of you or resting alongside your body with palms facing up. If your forehead doesn’t reach the floor, place it on a folded blanket or block.
- Breathe deeply into your back for 1-3 minutes.
Viparita Karani (Legs-Up-the-Wall Pose): This gentle inversion promotes relaxation and improves circulation without straining your head or neck.
- Sit on the floor with one hip against a wall.
- Gently swing your legs up the wall as you lie back on the floor.
- Your sitting bones should be as close to the wall as is comfortable. You can place a folded blanket under your lower back for support.
- Rest your arms out to your sides, palms up. Close your eyes and breathe.
- Stay here for 5-15 minutes.

Yoga for Headaches