Yoga for Headaches.

Headaches can be debilitating and affect our daily lives significantly. While medication can provide temporary relief, practicing yoga can help alleviate headaches in the long term. Yoga poses can help reduce tension and stress, improve circulation, and promote relaxation. Here are some yoga poses that can help relieve headaches:

1. Child's Pose (Balasana): 

Child's pose is a restorative pose that can help relieve tension in the neck, shoulders, and back. To practice this pose, start on your hands and knees. Bring your big toes together and sit back on your heels. Lower your forehead to the ground and stretch your arms out in front of you. Hold the pose for 5-10 breaths.

2. Downward-Facing Dog (Adho Mukha Svanasana):

Downward-facing dog is a great pose for lengthening the spine and reducing tension in the neck and shoulders. To practice this pose, start on your hands and knees. Tuck your toes under and lift your hips up and back, straightening your arms and legs. Keep your head and neck in line with your spine. Hold the pose for 5-10 breaths.

3. Cat-Cow Stretch (Marjaryasana-Bitilasana):

The cat-cow stretch is a gentle movement that can help release tension in the neck, shoulders, and spine. To practice this pose, start on your hands and knees. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your spine, bringing your chin to your chest. Repeat this movement for 5-10 breaths.

4. Seated Forward Bend (Paschimottanasana):

The seated forward bend is a calming pose that can help reduce tension in the neck, shoulders, and back. To practice this pose, sit with your legs extended in front of you. Inhale and lengthen your spine, reaching your arms up towards the ceiling. Exhale and fold forward, bringing your hands to your feet or ankles. Hold the pose for 5-10 breaths.

5. Standing Forward Bend (Uttanasana):

The standing forward bend is a great pose for releasing tension in the neck, shoulders, and back. To practice this pose, stand with your feet hip-width apart. Inhale and reach your arms up towards the ceiling. Exhale and fold forward, bringing your hands to the ground or to your feet. Hold the pose for 5-10 breaths.

6. Legs Up the Wall Pose (Viparita Karani):

Legs up the wall pose is a restorative pose that can help reduce tension and promote relaxation. To practice this pose, sit with your hips close to a wall. Lie down on your back and extend your legs up the wall. Rest your arms by your sides and close your eyes. Hold the pose for 5-10 minutes.

In addition to these poses, practicing pranayama (breathing techniques) can also help alleviate headaches. Here are two pranayama techniques that can be helpful:

1. Nadi Shodhana (Alternate Nostril Breathing):

Nadi Shodhana is a calming breathing technique that can help reduce stress and tension. To practice this technique, sit comfortably and close your eyes. Use your right hand to block your right nostril and inhale deeply through your left nostril. Then, use your left hand.