Yoga poses for tension headaches

 

According to  The World Health Organization, Nearly everyone experiences a headache occasionally and one of the most common headache disorders that we have is a tension-type headache. A tension headache is a reason that causes mild, moderate, or intense pain behind your eyes and in your head and neck. Sometimes, a tension headache is felt like a tight band around the forehead. Some of the symptoms of a tension headache are 

 Dull head pain,

Pressure around the forehead,

And tenderness around the forehead and scalp.

 

A study says that one-third of the men and one-half of the women in the countries like America, England, Canada, and  France are highly affected by tension-type headache and in the countries like Afghanistan, American Samoa, and  Pakistan,1 adult in 20 has a headache every or nearly every day.

 Some adults face tension-type headaches more than 15 times a month for at least 3 months in a line. So it can be said that having a tension headache is very painful and disabling at the same time it is very common for us. “yoga poses for tension headaches”

 

Some of the factors that lead to a tension headache are 

Stress,

Anxiety,

Tiredness,

And lack of physical activity.

These factors can easily be dealt with by practicing some specific yoga poses.

 

Here We have listed some yoga poses that have practically proved to help to get rid of a tension headache.

  • Easy pose:

The Sanskrit name “Sukhasana” is a simple seated yoga posture that includes a twist, provides a greater expansion to the body, helps to prepare the practitioner for other activities, and reduces stress and anxiety. 

How to start?

  • Sit on the edge of a firm blanket or of a chair.
  • Place your legs in front of your body and sit up straight.
  • Keep your legs in a crossed position.
  • Make it sure that your weight across your sit bones is balanced evenly.
  • Keep your right hand on the floor behind you and bring your left hand to the outside of your right knee.
  • Bring your right arm to your back and your left hand to your right knee.
  • Keep your chest open and your shoulders down.
  • Try to relax your eyes, jaw, and tongue.
  • Hold for 10 breaths.
  • Now return to the center and try the same on the opposite side.

 

Standing Forward Bend:

Standing Forward Bend that, in sangskrit, is called “Uttanasana” is highly effective in waking up your hamstrings and soothing your mind

The pose is regarded as a relaxing and stress-relieving pose and helps to relieve insomnia. 

How to start?

  • Stand in the hand-on-hip pose.
  • Breathe in and breathe out. 
  • Emphasize lengthening the front torso.
  • Put your palms or fingertips on the floor in front of your feet, or put your palms to the backs of your ankles.
  • Put pressure on the heels and lift the sitting bones to the ceiling.
  • Try to turn the top thighs towards the inside.
  • Lengthen the front torso with each inhalation.
  • Allow your head to hang from the root of the neck.
  • Try to stay in the pose for 30 seconds to 1 minute.
  • Take your hands back onto your hips.
  • Put your tailbone down and into your pelvis and move on an inhalation with a long front torso.

 

Revolved Wide-Legged Standing Forward Fold:

 The Sanskrit name for this pose is “Parivrtta Prasarita”

The pose is called a calming yoga twist that really helps to stretch the whole body, reduce tiredness, get relief from stress, anxiety, and mild depression, sooth the mind, improve full-body coordination and detoxify the digestive organs and dealing with all these results in helping to get rid of tension headaches.

How to start?

  • Start with standing at the top of your mat in Mountain Pose.
  • Keep your hands on your hips.
  • Go to the left and step your feet wide apart.
  • Make sure that the edges of your feet are parallel.
  • Inhale your torso by reaching the crown of your head up toward the ceiling.
  • Let your hands rest on the floor between your legs.
  • Try to keep your elbows pointing behind you.
  • Now keep your left hand to the floor between your feet and your right hand to your right hip.
  • Lengthen your spine and the front of your torso.
  • Try to straighten your right arm and reach toward the ceiling.
  • Make sure that your hips are as level as possible.
  • Return both hands to the floor.
  • Slowly return to the center.
  • Finally, return to standing with a flat back.

 

 

Eagle Arms:

In Sanskrit, Eagle Arms is called “Garudasana”.

The yoga pose for tension headaches is very effective to develop better concentration that has much to do with a sound sleep that has much to do with keeping you away from a tension headache.

It also builds balance, calmness, and focus lacking of which, in some cases, works behind sleeplessness that may lead to a tension headache. “yoga poses for tension headaches”

 

How to start?

  • Begin with standing in Mountain Pose.
  • Warp your knees, try to stand on your right foot, and let your left thigh be crossed over your right.
  • Expand your arms straightly before your body.
  • Keep your left arm under your right.
  • Fold your arms and hands, and try to press your palms together.
  • Keep your hips and chest in a square position.
  • Let your belly go in and up.
  • Try to breathe smoothly.
  • Hold for about one minute.
  • Now go back to Tadasana.

 

Lion pose:

Lion pose is called Simhasana” in Sanskrit.

Simhasana is one of the most effective yoga poses for tension headaches.

The pose develops the tonsils and the immune system helps to reduce stress and anger, relieves tension, and works as an eradicator of diseases.

 

How to start?

  • Sit on the floor with the front of your right ankle crossed over the back of the left.
  • Now try to press your palms against your knees.
  • Inhale deeply through the nose.
  • Open your mouth wide and straighten your tongue out.
  • Keep your eyes widely open.
  • Start exhaling the breath slowly through your mouth with an a-ha sound.
  • Roar two or three times.
  • Change the position of your legs and repeat.

 

Melted heart with prayer hands:

Melted heart with prayer hands is calledAnahatasana in Sanskrit.

The  yoga pose is said to create mental energy, increase 

mobility of the shoulder girdle and soften the heart.

 

How to start?

  • Get on On your hands and knees.
  • Bring your hands forward.
  • Keep the hips above the knee.
  • Rest your forehead on the mat.
  • Make sure that your hips are right above your knees.
  • Allow your chest to drop toward the floor.
  • Hold it for 3-5 minutes.

 

Besides practicing yoga poses for tension headaches, You might try the following things:

  • Get a drink of water as soon as possible.
  • Apply an ice pack across the forehead.
  • Try to inhale and exhale slowly and deeply.
  • Place a heating pad on your neck or the back of your head.
  • Make sure that your posture is Perfect.

 

Some other practices that may keep you away from having a tension headache.

  • Stop smoking
  • Eat regularly
  • Be careful with exercises
  • Try downsize your stress
  • Stop consuming alcohols
  • Sleep regularly
  • Keep your energy up
  • Try to avoid dried fruits

Tension Headache Relief with Simple Stretches – Ask Doctor Jo