• Friday, Nov 16, 2018
  • Last Update : 09:12 am

Pain in the brain

  • Published at 05:52 pm July 28th, 2018
Alternative nostril breathing

5 yoga poses to combat migraine

Migraine is a neurological disorder that brings with it repeated bouts of headaches, ranging from a high to moderate intensity. The pain is usually either on one side or one- half of the head. A typical attack can last for two hours, two days or even a week. Light and noise are huge aversions when one is suffering from a migraine. It often accompanied by nausea, vomiting and aggravated pain during physical activity.  

Causes

It is suspected that result from abnormal activity in the brain, can affect the way nerves communicate as well as the chemicals and blood vessels in the brain. Genetics may make someone more sensitive to the triggers that can cause migraines. Some triggers are likely to set off migraines are hormonal changes, stress, depression, anxiety, tiredness, insufficient sleep, shoulder or neck tension, low blood sugar, jet lag, contraceptive pills and some sleeping pills. 

The cure

Yoga is naturopathy. It promotes a sense of holistic living through the combination of breathing techniques and asanas. It helps battle ailments while correcting postures, energy flow, cleansing inner organs, stimulate nervous system and overall health. Yoga can bring calm and peace to your mind and body as well as help with ailments such as anxiety, depression and pain. During yoga, the PNS (Parasympathetic Nervous System) can slow your heart rate and lower your blood pressure to recover after a stressful event, such as a migraine.

Alternate nostril breathing

This breath technique is a great way to calm the nervous system and relieve tension and anxiety. It is great for cleansing and fantastic for migraine cure.  

Sit into comfortable crossed leg position or padmasana, let your sitting bones ground you as you lift ever so slightly from the crown of the head. Rest your left palm on your left knee, moving your right hand towards the nose. Using the right thumb, softly close the right nostril and inhale, then close it with your finger and hold. Now exhale slowly through the right nostril. With the right nostril inhale slowly, then close it with the thumb and hold. Exhale through the left nostril, inhale through the left and hold before moving to the right. Repeat this pattern five to ten times. The time ratio of inhalation, retention and exhalation are 1:4:2. 

Extended puppy pose

It can be therapeutic for stress and anxiety to get rid of migraine problems. 

Sit on your knees, palms on the floor. Inhale and push the tailbone up towards the ceiling. Exhale and slide the hands forward to lower the forehead straight down to the floor keeping the hips lifted over the knees. Let the chest sink down towards the floor, feeling an arch and stretch in the middle of the back. Take normal breath and hold the posture for 30 seconds to 1 minute. 

Cat pose

It is excellent for spine flexing and relaxes the mind, creating the opportunity to cure migraine. 

Sit on your knees and palms on the floor, make a ‘Table top’ position. Center your head in a neutral position, eyes looking at the floor and inhale. As you exhale, round your spine toward the ceiling, but don’t force your chin to your chest. Breathe normally and hold this posture for 30 seconds to 1 minute. 

Wide legged forward bend

It works on the core of the body as it stimulates the nervous system and enhances the blood circulation, thereby calming the mind. This helps alleviate the migraine headaches.  

Standing straight, plant your feet 3-4 feet apart. Keeping your back flat, exhale and bring your hands forward to touch the floor with your palms, parallel to your shoulders. Use the arms to pull the forehead down towards the floor, bending the elbows towards the back wall. Now press into the feet and lengthening the legs. Take normal breath and hold this posture for 30 seconds to 1 minute. 

Child pose

This pose helps to reduce stress and fatigue, two major triggers of migraines. 

Begin by sitting on your heels and then slowly fold forward, bringing your chest to your thighs and forehead to the floor or mat, breathe normally and hold the pose for 1 to2 minutes. 

Tips

  • Getting enough sleep. 
  • Reducing stress. 
  • Drinking plenty of water. 
  • Keep healthy lifestyle and regular physical movements. 

The writer is a Registered Yoga Teacher with Yoga Alliance, USA. Check him out on www.saldinyoga.com