Yoga for tension headache: 7 best poses

Headaches are the most common problem among people all over the world, according to the World Health Organization (WHO). While there are numerous causes of headaches, stress or tension is a major contributing factor. This is commonly known as a tension headache. This type of headache can be debilitating and painful, interfering with everyday activities and productivity. According to a yoga expert, yoga for tension headaches is one of the best ways to manage them. Yoga helps to relieve muscle tension, increase blood circulation, and promote relaxation. These benefits of yoga help to manage tension headaches.

What is a tension headache?

There are multiple types of headaches, ranging from migraine headaches to sinus headaches. The most prevalent types are tension headaches or stress headaches. It usually causes mild to moderate pain, described as feeling like a tight band around the head. Muscle tightness is most noticeable around your head, scalp, neck, and shoulder. It can be caused by stress, depression, anxiety, and other factors.

Like every type of headache, in the case of tension headache, you may feel fatigue, eye strain, sensitivity to light and sound, and sensation across the forehead.

Yoga poses for stress headaches

Yoga expert Himalayan Siddhaa Akshar, founder of Akshar Yoga Research and Development Centre, says, “Headache can be caused by several factors, but stress and tension are one of the leading causes nowadays. To alleviate tension headaches, consider incorporating yoga asanas into your daily routine. Yoga helps calm your mind and make you feel relaxed, reducing worries and tension.”

Here are 7 best yoga poses to relieve headaches caused by stress and tension:

1. Padottanasana (Leg up the wall pose)

This gentle pose is an excellent yoga posture for stress relief because it helps calm your mind and reduces muscle tension.

Here’s how to perform it:

Start by lying on your back with your legs straight and aligned above your hips.
Relax, close your eyes, and take deep breaths.
Maintain this posture for at least 30 seconds, or as long as you are comfortable.

yoga asanas for headache — Don’t forget to elevate your legs for your health’s sake! Image courtesy: Adobe Stock

2. Vajrasana (Thunderbolt pose)

This is a simple yet effective yoga pose to ease tension. It also eases digestive discomfort.

Here’s how to perform it:

Kneel on the floor with your knees together and sit on your heels.
Place your pelvis on your heels and point your toes outward.
Rest your palms on your knees, facing upward.
Straighten your back and look forward.

3. Malasana (Garland Pose)

This pose is a forward-bending yoga posture that stretches the hamstrings and lower back while promoting relaxation.

Here’s how to perform it:

Squat down and lower your pelvis, placing it over your heels.
Ensure that your feet remain flat on the floor.
You can place your palms on the floor beside your feet or join them in front of your chest in a prayer gesture.
Keep your spine erect.

malasana for headache — This yoga asana can help you deal with headaches. Image courtesy: Shutterstock

4. Balasana (Child’s pose)

This is a restful and calming yoga pose that relieves stress and tension throughout the body.

Here’s how to perform it:

Kneel on the floor, and sit back on your heels.
Extend your arms forward, lowering your chest to the ground.
Your forehead should rest on the floor or a cushion.
Breathe deeply in this pose, focusing on releasing tension from your neck, shoulders, and back.

5. Setu bandhasana (Bridge pose)

This is a gentle backbend that can help alleviate stress and tension headaches by opening the chest and stretching the spine.

Here’s how to perform it:

Lie on your back with your knees bent and your feet hip-width apart.
Place your hands alongside your body, palms facing down.
Lift your hips off the ground, creating a bridge shape with your body.
Hold for 30 seconds to 1 minute while breathing deeply.
This pose can also help improve blood circulation.

6. Savithri asana (Kneeling backbend)

This is another effective yoga posture for reducing stress and tension.

Here’s how to perform it:

Gently place your knees on the floor.
Keep your pelvis off your heels.
Stretch your arms up at shoulder distance, palms facing each other.
Maintain a forward gaze.
Align your arms, spine, hips, and thighs.

7. Bhramari pranayama (Humming bee breath)

Aside from yoga poses, practicing this breathing exercise can be immensely helpful in managing stress and tension headaches.

Here’s how to perform it:

Place your thumbs on the tragus, the external flap outside your ear.
Position your index finger on your forehead, your middle finger on the medial canthus, and your ring finger on the corner of your nostrils.
Inhale deeply, filling your lungs with air.
As you exhale, make a buzzing sound similar to that of a bee.
Keep your mouth closed throughout and feel the vibration throughout your body.