When a migraine hits, movement might be the last thing on your mind. But gentle yoga, done correctly, can actually help calm your nervous system, improve circulation, and reduce pain—naturally.
I used to lie in a dark room for hours, waiting for migraines to pass. But once I started practicing specific yoga poses, I noticed a dramatic difference in both intensity and frequency of my headaches.
This guide will show you 5 yoga poses that can provide instant relief during a migraine, and also help reduce how often they come back.
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How Yoga Helps with Migraines
Yoga works in several ways to support migraine relief:
- Relieves tension in the neck, shoulders, and back
- Calms the nervous system (parasympathetic activation)
- Improves blood flow to the brain
- Regulates breathing and reduces anxiety
Important Tips Before You Start
- Practice in a quiet, dimly lit space
- Focus on slow breathing through the nose
- Move gently and slowly—no force
- Stop if anything worsens your pain
1. Legs Up the Wall (Viparita Karani)
How to Do It:
- Lie on your back with legs resting up against a wall
- Arms relaxed at your sides, palms up
- Hold for 5–10 minutes
Why It Works:
- Calms the nervous system
- Improves circulation to the brain
- Eases pressure in the lower back and neck
2. Child’s Pose (Balasana)
How to Do It:
- Kneel on the floor, big toes touching, knees apart
- Fold forward, resting forehead on a block or mat
- Arms stretched forward or alongside body
Why It Works:
- Relieves back and shoulder tension
- Grounds the body and mind
- Gently compresses forehead for soothing effect
3. Cat-Cow Stretch (Marjaryasana–Bitilasana)
How to Do It:
- Start on hands and knees
- Inhale to arch back (cow), exhale to round (cat)
- Flow slowly with breath for 5–10 rounds
Why It Works:
- Loosens neck and upper back
- Stimulates spinal fluid movement
- Reduces muscle tightness that can trigger headaches
4. Seated Forward Fold (Paschimottanasana)
How to Do It:
- Sit with legs extended
- Hinge at hips and fold forward, resting hands or arms on shins or feet
- Use a pillow to support head if needed
Why It Works:
- Calms mental chatter
- Stimulates the parasympathetic nervous system
- Gently lengthens spine and hamstrings
5. Reclined Butterfly Pose (Supta Baddha Konasana)
How to Do It:
- Lie on back with soles of feet together, knees open wide
- Place pillows under each knee for support
- Rest hands on belly or at sides
Why It Works:
- Opens hips and chest
- Deep relaxation
- Encourages deep, even breathing
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Read Success Stories
Meera, 38 – Teacher
“Legs up the wall and child’s pose are my go-to. I can actually stop a migraine before it gets out of hand.”
Danielle, 45 – Graphic Designer
“I used to miss work from migraines. Now I do this yoga routine daily and I’ve cut my attacks in half.”
Expert Insight
Dr. Leena Shah, Yoga Therapist & Neurology PA:
“Yoga is one of the safest, most powerful tools for long-term migraine relief. Just 10–15 minutes a day can change how your brain responds to pain.”
Want More Natural Relief?
Want more ways to treat and prevent migraines without medication? Explore our complete guide to home migraine remedies »
Final Thoughts
You don’t need to suffer in silence or rely on medication alone. By incorporating these yoga poses into your routine, you can naturally ease migraine symptoms and support long-term healing.
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