Yoga for Migraine- All You Need to Know

Introduction

Migraine is a neurological disorder that causes throbbing pain on one side of the head, usually accompanied by nausea and vomiting. Movements, light, sound, and smell can trigger it. A migraine is a primary headache and is not caused by any other medical condition.

How Is an Aura Related to Migraine?

These warning signals occur before a migraine headache episode, which is sensory, motor, and speech symptoms. The aura can last up to 10 to 60 minutes. The aura symptoms are reversible and include the following;

• Bright lights.

• Disturbances in the vision.

• Numbness or tingling effect.

• Speech changes.

• Temporary loss of vision.

• Image of wavy or jagged lines.

• Change in taste or smell.

What Are the Stages of a Migraine?

The four stages based on chronological order are,

• Prodrome: It is known as the pre-headache or premonitory phase, which may or may not occur every time; it lasts for hours or even days.
• Aura: It may last for 5 to 60 minutes, and many people do not experience an aura, and some simultaneously have the aura and the headache.
• Headache: It usually lasts 4 to 72 hours, characterized by throbbing, pricking, and sharp pain, which usually occurs on one side of the head and then spreads to other areas.
• Postdrome: 80 percent of those with migraine experience postdrome, a hangover effect after an episode.

What Are the Risk Factors for Migraine?

Risk factors that make a person more vulnerable to migraine include:

• Genetics: 80 percent of people who experience migraine will have close relatives who have migraine.

• Gender: It is more common in women than men, as women experience many hormonal changes. and occurs in women between 15 and 55 years of age.

• Stress Level: The frequency of migraine episodes increases with stress.

• Smoking: Smoking increases the risk of developing migraine.

What Are the Symptoms of a Migraine?

The primary symptom is a, pounding or throbbing headache. It develops as a mild pain and gradually the condition causes severe pain. It may occur at any part of the head, usually on one side. Symptoms include

• Light, noise, and smell sensitivity.

• Nausea and vomiting.

• Loss of appetite.

• Pale skin.

• Dizziness and disturbed vision.

• Tiredness.

• Diarrhea.

• Fever.

• Painful scalp.

What Triggers a Migraine Headache?

• Caffeine.

• Emotional stress and depression.

• Skipping off the meal.

• Sensitivity to chemicals and preservatives.

• Daily intake of painkillers.

• Hormonal changes.

• Bright light.

How Is a Migraine Diagnosed?

The doctors go through the whole medical history of the person and the patient's family. It can be done by

• Describing the symptoms of the headache.

• Depending on the time when a person experiences a migraine.

• Type and the location of the pain where it occurs.

• Anything that makes the headache worse or better.

• Frequency of a headache.

• Discussion about the diet, sleep cycle, and the stress undergone by the person

• The pre and post-effects of headache.

• Family history of migraine.

How Does Yoga Help to Deal With Migraine?

Yoga is a mind and body therapy that involves yoga postures, meditation, and breathing techniques, which reduces the severity and frequency of migraine episodes. A very common symptom of migraine is stress; by releasing the stress in the neck, shoulder, and head, yoga can prevent the frequent occurrence of migraine. Some people who have migraines should avoid vigorous postures that involve heat. Yoga postures, meditation, or breathing technique is not a substitute for medicine; instead, they can be an additional help. The person should follow the yoga techniques that involve deep breathing techniques and mediations. Three yoga postures help with migraine majorly; these are:

• Hatha Yoga - This yoga focuses on releasing the tension of the upper body as people with migraines hold tension in these parts. It is a gentle form of yoga that concentrates on breathing.

• Restorative Yoga - In this form of yoga, props such as blocks, blankets, and mats hold the posture for a longer time which helps in deep relaxation.

• Yoga Nidra - This form of yoga is like meditation, where the person lies down and enters deep relaxation with awareness. It helps reduce the flight and fight response produced by the sympathetic nervous system that triggers the pain.

What Are the Yoga Postures That Help Migraine?

There are a few yoga postures that help to deal with migraine; these are

• Hastapadasana (Standing Forward Bend)- It helps by increasing blood supply, calming the mind, and reducing stress.

• Setu Bandhasana (Bridge Posture)- The bridge posture reduces anxiety, stress, and depression and calms the mind. This posture helps to reduce the stress in the upper body.

• Shishuasana (Child Posture)- It helps to calm down the nervous system, reducing pain. It also helps to reduce the pressure on the forehead.

• Marjariasana (Cat Stretch)- The cat stretch improves blood circulation and relaxes the mind by reducing stress. It also helps to stretch the spine and neck.

• Paschimottanasana (Two-Legged Forward Bends)- This posture calms the brain, relieves stress and depression, and helps relieve headaches.

• Adho Mukha Svanasana (Downward Facing Dog Posture)- This posture increases blood circulation to the head and reduces headaches.

• Padmasana (Lotus Posture)- This posture relaxes the mind through meditation and relieves headaches.

• Shavasana (Corpse Posture)- This posture rejuvenates the body through a deep state of meditative rest.

What Yoga Postures Be Performed at the Time of a Migraine Headache?

When a person experiences a migraine headache, the blood vessels dilate, resulting in increased circulation to the head. So yoga postures with the head higher than the chest level are preferred. A blanket or rolled towel can be used under the neck to modify the yoga postures to lift the head above the chest. Head wraps during yoga help reduce migraine. Wrap a scarf or cloth around the head and eyes, as tight as possible, to reduce aching.

What Are the Other Ways to Prevent Migraine?

Besides yoga, other ways can also help reduce migraine headaches:

• Having a healthy diet by avoiding the foods that trigger migraines, such as chocolate, caffeine, or alcohol.

• Limited exposure to the sun as bright light can trigger migraine.

• By regular exercise, a healthy diet, and a proper sleep cycle.

Conclusion

Migraine is a neurological disorder that causes severe and throbbing pain on one side of the head. These headaches are caused due to many trigger factors like food, alcohol, bright light, sound, and smell. Yoga which heals the body, mind, and spirit, can help improve migraine conditions by practicing yoga postures that include deep breathing techniques and meditation. Yoga can not be substituted for medication but can help improve the condition.