Yoga for Migraine Relief: Does It Really Work?

• How yoga can help migraine
• Clinical studies for yoga and migraine
• Which types of yoga and poses are best for migraine
• Avoiding migraine triggers from yoga
• How to get started with yoga

You've probably heard people say: "Try yoga! It's great for migraine!"  

And you wonder: Is this one of those overhyped migraine prevention tips? Or does yoga really work?

The answer: Yoga can be beneficial for people with migraine, but not all approaches are equally helpful. We’ll help you find the practice that works for you!

How yoga can help migraine headache

Yoga is more than a fitness routine. It aims to unite the body, mind and spirit through the practice of physical postures, breathing, meditation, and more. One ancient practitioner defines yoga as "the cessation of the whirling fluctuations of the mind." That sounds like a worthwhile goal for anyone, and especially for those who live with migraine.

So how exactly does practicing yoga result in migraine relief? According to Adriane Dellorco, founder of Yoga for Migraine, there are five main ways:

• Stress relief: The number-one benefit of yoga for people with migraine is relieving stress, which is a major migraine trigger. “So yoga offers a powerful combination of that breathwork, releasing muscle tension, meditation, that really helps to activate that parasympathetic response in the body,” Dellorco explained at the 2021 Migraine World Summit.
• Tension release: Physically, yoga can release the neck tension experienced by many people with migraine.
• Exercise: Regular, low-impact physical activity has been proven to help prevent migraine attacks, but not everyone is able to stick to a fitness routine. “Yoga can help to bridge that gap, because it’s something that you can practice even on a high pain day,” Dellorco said.
• Reducing reactivity: People with migraine have highly sensitive, easily triggered nervous systems. The yogic practice of calm self-observation can make you less reactive to triggers.
• Feeling good: When you live with chronic migraine pain, feeling bad becomes your default mode. Yoga acts as an “oasis,” Dellorco said: a chance to enjoy being in your body and rewire the brain’s pain pathways.

Clinical Studies for Yoga and Migraine

Science backs up these claims about yoga and migraine headaches. Clinical studies have shown that:

• In people with episodic migraine, yoga improves headache frequency, intensity, impact, and disability when combined with medical treatment.
• Yoga therapy is associated with “substantially reduced headache frequency.”
• Yoga therapy is associated with “remarkably decreased pain intensity” as well as reduced headache frequency and headache duration.

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Which type of yoga and poses are best for migraine headaches?

Have you ever taken a yoga class that left you sweaty, sore, and exhausted? Chances are you were practicing ashtanga or vinyasa yoga (sometimes called power yoga), which is a fast-paced sequence of postures. Maybe you've even tried Bikram yoga (aka hot yoga), which involves doing 26 strenuous postures and two breathing techniques for 90 minutes in a 105°F room.

If you enjoy this type of yoga, go for it! But in general, the best yoga for migraine is not fast, hot or intense. Instead, try a class or practice that’s slow and soothing.

Some types of yoga for migraine relief include:

• Yoga Nidra: The gentlest form of yoga for migraine is yoga nidra. There are no poses at all; it’s more like a guided meditation done lying down.
• Restorative Yoga: The next most gentle is restorative yoga. Restorative yoga aims to relax your mind and your muscles by leading you through a few poses, stretches, and breathing exercises.
• Hatha Yoga: If you’re having a lower pain day, Dellorco suggests trying hatha yoga, which involves more of the classic poses and helps build stamina.

Avoiding migraine triggers from yoga

While yoga can be refreshing and relaxing, it can also cause problems for people with migraine. When Dellorco surveyed nearly 200 people with migraine, 80% reported experiencing a trigger during yoga practice. These included:

• Poses that create tension or pressure in the neck
• Inversion poses, when the head is placed lower than the heart — such as downward dog
• Rapid movement, or getting up and down quickly
• Fragrances, such as incense or essential oils
• Bright lights
• Heat

Once you find a yoga studio you like, you could talk to your instructor or the studio manager about your triggers and see if they can recommend the most migraine-friendly yoga classes. Only you can decide which yoga practice works best for you and your individual migraine symptoms, so pay attention to your body.

How to get started with yoga for migraine relief

Are you reluctant to try yoga because you feel like you're not flexible or fit enough to do it? You aren't alone. In Dellorco's survey, that was one of the top hesitations people named.

You don't have to feel that way! Yoga truly is for everyone, regardless of age, body shape, fitness level or bendiness. All you need is the courage to try it and an experienced, certified instructor who will honor and work with your limitations. Look for a local studio, or try a class online:

•  Yoga for Migraine offers free community classes, weekly live series, and a comprehensive group coaching program.

• Yoga With Adriene features a free, gentle 20-minute practice specifically for people with migraine.

• Yoga with Kristen has a 30-minute yin yoga video to benefit migraine.

Add CEFALY to your drug-free migraine treatment routine

Are you trying to reduce your dependence on pain medication and prevent migraine attacks? CEFALY can help. With clinically proven eTNS therapy, CEFALY provides drug-free migraine pain relief and prevention without a prescription. Pair the Bluetooth-enabled CEFALY Connected with the CeCe Migraine Management app for a whole new level of insight into your unique migraine triggers, trends, and treatment response.