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Yoga flows

Yoga for headaches and migraine: a 20-minute calm practice

A quiet 20-minute practice to do between headaches, modelled on the sessions of the largest yoga trial for migraine as a 2023 guideline describes them: mostly breathing and relaxation, with gentle loosening and a few easy poses. There's no heat, no fast breathing, no holding your breath and nothing upside down. It works alongside your usual treatment, not instead of it.

20 minBeginner14 movesFirm cushionHip flexors · Neck · Shoulders · Back · Abs · Calves
Follow along: a timer, a cue and the next move, one step at a time.

Breathe

  1. Easy pose (Sukhasana)1 min
    Beginner · Hip flexors, Back · 3D demoSit on a cushion or a chair in a cool, quiet room with soft lightHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  2. Slow breathing (6 breaths a minute)3 min
    Beginner · 3D demoIn gently for about 4, out for about 6, no holds. If you feel light-headed, make the breaths smallerEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Loosen

  1. Neck CARs (controlled articular rotations)3 slow nods, 3 turns and 3 tilts each way
    Beginner · Neck · 3D demoOne movement at a time, not circles, well within comfortHarder: Rabbit pose (Sasangasana)
  2. Shoulder rolls10 slow circles each way
    Beginner · Shoulders, Back, Neck · 3D demoHarder: Shoulder CARs (controlled articular rotations)
  3. Breath reach5 breaths
    Beginner · 3D demoBreathe out for longer than you breathe inHarder: Slow breathing (6 breaths a minute)
  4. Thoracic rotation5 each side
    Beginner · 3D demoLet your head follow your chestEasier: Side-lying open bookHarder: World's greatest stretch

Gentle poses

  1. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoHead in line with your spineHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoForehead on a block or stacked fists so your head stays nearly level; skip it if having your head low brings on symptomsHarder: Extended puppy pose (Uttana Shishosana)
  3. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoStand up slowly from all foursHarder: Tree pose (Vrksasana)
  4. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoKeep breathing smoothly, with no strainingEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)

Lie down

  1. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoCushion between your kneesHarder: Seated twist, bottom leg straight
  2. Reclining bound angle pose (Supta Baddha Konasana)2 min
    Beginner · Adductors, Chest · 3D demoSupports under each thigh; cover your eyes if light bothers youHarder: Wide-angle seated forward fold (Upavistha Konasana)
  3. Corpse pose (Savasana)4 min
    Beginner · 3D demoPillow under your head and knees

Breathe

  1. Alternate nostril breathing (Nadi Shodhana)2 min
    Beginner · 3D demoSit up slowly first. Slow breaths, changing nostrils, with no holdsEasier: Slow breathing (6 breaths a minute)

Tips

  • Practise between headaches. During a migraine attack, rest in a dark room and take your usual treatment; gentle movement is fine if it helps, but it's unlikely to stop the attack.
  • Three times a week for at least 6 weeks matches the trials. Keep a headache diary and judge it after about 3 months.
  • Eat and drink beforehand and keep the room cool: hard effort, heat and skipped meals are common triggers.
  • Leave out fast, forceful breathing such as kapalabhati, and don't hold your breath.
  • A headache that starts for the first time during or after exercise, or that coughing, sneezing, straining or bending down sets off, needs an urgent GP appointment or a call to 111.
  • If you join a class, tell the teacher you get migraine, and choose a gentle, unheated one.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for headaches and migraine: a 20-minute calm practice take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Firm cushion. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.