Headaches can disrupt your day and make you feel miserable. Many people reach for medication to find relief but yoga offers a natural alternative that addresses the root causes of head pain. Regular yoga practice helps reduce muscle tension and stress while improving blood circulation throughout your body. These benefits work together to decrease both the strength and frequency of headaches.
Child’s Pose (Balasana) – A Restorative Posture That Instantly Calms Head Pressure
Child’s pose is a gentle yoga position that helps ease tightness in your neck back & shoulders. These are typical spots where stress builds up and causes headaches. The pose works by relaxing your nervous system & reducing headache discomfort. Instructions: Start by getting on your hands & knees with your knees apart and your big toes touching each other. Lower yourself back so you’re sitting on your heels while resting your forehead on the floor. Stretch your arms out in front of you. Stay in this position for one to three minutes while taking slow deep breaths.
Downward-Facing Dog (Adho Mukha Svanasana) – Boost Blood Flow and Ease Tension Headaches
This pose helps improve blood flow to your head and releases tightness in your shoulders and neck while stretching your spine. The increased circulation to your brain can help reduce headache pain that comes from stress or tension. Instructions: Begin on your hands and knees in a tabletop position. Push your hips up toward the ceiling to form an upside-down V shape with your body. Place your hands shoulder-width apart and your feet hip-width apart while pressing your heels down toward the floor. Stay in this position for 30 seconds to 1 minute and breathe deeply throughout.
Cat–Cow Pose (Marjaryasana–Bitilasana) – Gentle Spine Flow That Clears Mental Stress
This pair of poses works to stretch & strengthen your spine while easing tension in your neck and shoulders & upper back. Moving between these two positions boosts blood flow and reduces muscle tightness that often leads to headaches. Instructions: Begin on your hands and knees with your wrists positioned directly under your shoulders and your knees under your hips. Breathe in as you arch your back into cow pose and lift your gaze upward. Breathe out as you round your spine into cat pose and bring your chin down toward your chest. Continue this flowing movement for one to two minutes while matching each motion to your breathing pattern.
Seated Forward Fold (Paschimottanasana) – Quiet the Mind and Relax the Nervous System
This gentle stretch releases tension from your neck and upper back where headaches often start. When you fold forward it relaxes your nervous system & sends more blood to your head which helps reduce headache pain. How to do it: Sit on the floor & stretch your legs out in front of you. Breathe in while making your spine longer. Breathe out and bend forward from your hips as you reach toward your feet or the floor. Stay in this position for 30 seconds to 1 minute while taking deep breaths.
Legs Up the Wall (Viparita Karani) – A Cooling Pose for Migraine and Fatigue Relief
This calming position has you lie flat on your back while resting your legs upright against a wall. It helps blood flow better through your body and releases tightness in your hips and legs. The pose creates a sense of calm and lowers stress levels that can trigger headaches. Instructions: Position yourself sideways next to a wall and lower your back to the floor as you swing your legs up the wall. Your body will make an L-shape with your upper body flat on the ground. Let your arms rest naturally at your sides & stay in this position for 5 to 10 minutes.
Bridge Pose (Setu Bandhasana) – Open the Chest and Reduce Stress-Related Head Pain
Bridge pose opens your chest and stretches your back while releasing tension from your neck and shoulders. The chest opening and better blood flow can help ease tension headaches. How to do it: Lie flat on your back & bend your knees. Place your feet on the floor about hip-width apart. Push down through your feet and lift your hips up toward the ceiling. Keep your arms resting beside you. Stay in this position for 30 seconds to 1 minute while taking deep breaths. Then slowly lower your hips back to the floor.
Neck Stretching – Simple Movements to Release Tension and Restore Mental Calm
A basic neck stretch can help reduce headaches that come from tense muscles in your neck & shoulders. This easy movement releases tension and improves blood circulation to decrease pain. How to do it: Sit in a comfortable position with your back straight and your shoulders loose. Gently tilt your head so your right ear moves toward your right shoulder and stay in this position for 10 to 15 seconds. Do the same thing on your left side. Repeat this movement 2 to 3 times on both sides while taking deep breaths throughout the exercise.
