Yoga and Exercise for Headache

Gentle yoga, stretching and breathing may reduce stress and neck tension, which are common headache triggers. They may help some people with tension-type headache and migraine, though research quality varies. They do not replace medical care.

When not to practise

Do not exercise during a severe migraine, or if you feel dizzy, nauseated or have a sudden, severe headache. Call 112 or 102 for red flag symptoms.

Helpful practices between attacks

• Neck rolls and side stretches, slow and gentle
• Shoulder rolls and cat-cow (marjaryasana-bitilasana) to ease the upper back
• Child's pose (balasana) for relaxation
• Gentle forward fold (uttanasana) with knees bent
• Legs up the wall (viparita karani) for rest
• Slow breathing, in for 4 and out for 6
• Anulom vilom at a comfortable, easy pace
• Relaxation (shavasana) for 5 to 10 minutes

Avoid

• Forceful breathing such as kapalabhati and bhastrika if prone to headache
• Deep inversions or headstands if you have migraine, or neck problems