Can Yoga Help You Manage Migraine? Get the Facts

Yoga may be beneficial for migraine, but higher-quality research is needed. Specific poses, like Child’s Pose, have been shown to help reduce pain and headache frequency.

Many people with migraine try complementary treatments alongside traditional medication. Yoga is one option.

Yoga is an ancient Indian practice that’s been modernized in the West as a form of exercise. Unlike traditional group exercise classes, yoga combines physical poses with meditation and philosophy.

There’s also a large body of research on the health benefits of yoga. Yoga may even help support people with migraine.

Read on to learn more about the scientific evidence supporting yoga for migraine, poses to try, and how to avoid getting triggered by certain poses.

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Can yoga help with migraine?

Yes, it’s likely that yoga can help with migraine, although the existing evidence is of lower quality.

A 2022 meta-analysis compared people with migraine who practiced yoga to control groups who didn’t practice yoga. In total, there were 356 participants across 5 studies.

The researchers found that the groups who practiced yoga had reduced headache frequency compared to those who didn’t practice yoga. However, the studies were all designed differently, which makes drawing definitive conclusions difficult.

A 2024 systematic review looked at recent research and found evidence that yoga has the following benefits for people with migraine when practiced in addition to their medication:

• reduced headache frequency
• reduced headache-related disability
• reduced pain intensity
• increased self-efficacy

According to those researchers, more studies are needed on the long-term results of yoga for migraine. For example, it’s not known if yoga can help during the prodromal or headache phase of migraine as an acute treatment.

The best poses to try for migraine

There are many different types of yoga and poses to try, and many of them may support the management of migraine symptoms. You may find that certain poses help you feel better during a migraine attack as you explore your own practice.

That said, a 2014 study looked at the specific poses below and found them to be effective for reducing migraine frequency, pain intensity, and headache-related disability when practiced long-term.

Sukshma vyayama or yoga warm up

The Sukshma vyayama yoga warm-up, also known as Pavanmuktasana I, is a great practice for getting the joints and body moving with low impact.

The series begins with gentle toe flexion and moves through the entire body, ending with gentle neck flexion. You can take as little as 10 minutes to complete the practice or stretch it out for a longer, more relaxed session.

If you like to follow along to a video, there are lots of options on YouTube.

Pranayama or breathing techniques

Pranayama isn’t a pose but refers to yogic breathing techniques. Multiple breathing practices are used for different purposes within the yoga tradition. As the fourth limb of yoga, pranayama is an important and foundational part of traditional yoga.

If you’ve never done pranayama before, it’s best to start with simple, safe exercises that can be performed without instruction from a teacher.

You can try simple techniques like box breathing, alternative nostril breathing, or humming bee breath.

Pada Sanchalanasana or Bicycle Pose

Bicycle pose is a common fitness move even outside of yoga class. It involves lying on your back, supporting the neck with the hands behind the head, and extending and contracting the legs and abdomen.

As you cycle the legs in opposite directions, it appears as though you’re pedaling a bicycle in the air.

Sashankasana or Child’s Pose

Child’s Pose is a common resting pose in many yoga classes. It provides an opportunity to rest and turn inward, even in the midst of a challenging class.

To perform Child’s Pose, kneel with your toes untucked, widen your knees apart, and sit back on your heels. Reach your arms forward on the mat until your torso extends over your knees and your forehead meets the mat. Breathe in and out through your nose.

Suryanamaskar or sun salutations

Sun salutations are the backbone of many yoga classes. They originated as a way to honor the rising sun.

There are three types of sun salutations known as series A, B, and C. Each involves cycling through a set of poses multiple times while linking the breath and movement.

Padahasthasana or Standing Forward Bend

Standing Forward Bend provides a stretch for the lower back, waist, and hamstrings, and can be modified for different flexibility levels.

To practice, stand at the front of your mat with your feet together. Reach your arms overhead and slowly hinge at the hips to bend forward. Your knees can have a micro-bend in them to protect the lower back.

If your hamstrings are tight, you may want to rest at a roughly 90-degree angle with your palms on a tall chair or table. Otherwise, you can place your palms on your shins or the floor and fold your torso completely into the stretch.

Ardha Chakrasana or Standing Backward Bend

Ardha Chakrasana means “half wheel” in Sanskrit.

To practice, stand at the front of your mat with your feet together. Inhale and reach your arms overhead. Allow your gaze to follow your hands. On the next inhale, lift your chin and chest upward for a slight backbend. Your hands may continue to reach back away from the body to deepen the posture.

Trikonasana or Triangle Pose

This standing pose is done facing the long side of your mat with your legs wide apart.

With your back foot parallel to the back of the mat, pivot your front foot to point toward the front of the mat. Reach your arms out from the shoulders with palms facing the floor, stacking your shoulders over your hips.

On an inhale, lengthen the front side of your waist and shift your hips back as you reach the front arm forward. Your front hand may come to rest on a block, your shin, or the mat. Reach your back arm toward the ceiling and gaze at your fingertips.

Ustrasana or Camel Pose

This one is a deep backbend, which may actually trigger migraine for some. It’s best to start with a mild, modified version and only work your way up if you experience no pain or symptoms.

Start by kneeling on your mat with your toes untucked. Place your hands, fingers up, on your lower back while pushing your hips forward. Your knees, hips, and shoulders should all be stacked one over the other.

With the support of your hands on your lower back, gently lift your chin and chest into a slight backbend. If you find this pose comfortable and want to go deeper, you can eventually work your hands down to your ankles if appropriate for your body.

Bhujangasana or Cobra Pose

This gentle backbend relies on the support of the floor and can help strengthen the back muscles. Begin by lying flat on your stomach with your toes untucked and your palms alongside your rib cage.

Pressing into the mat with your palms, gently lift your chest off the floor. The floating ribs should remain on the floor. Use your arms and back muscles to support the lift, and turn your gaze upward toward the ceiling while keeping the back of the neck elongated.

When you’re ready, release to the mat and rest on your cheek with your face turned to one side.

Vakrasana or Twisted Pose

This gentle spinal twist is performed sitting down with legs outstretched. Flex both feet and bend your right knee, crossing your right foot over the left leg. Plant your right foot firmly on the mat alongside your left inner thigh with knee upright.

As you turn your torso toward the right, place the palm of your right hand flat on the mat near your tailbone. Bend your left elbow and rest it on the outside of your bent right knee with the palm open and fingers pressed together.

Inhale to lengthen the spine and exhale to deepen the twist.

Yoga nidra

Yoga Nidra is also known as “sleep yoga.” It’s a type of guided meditation while in Savasana or Corpse Pose.

Typically, you lie on your back and set an intention. You then slowly rotate your awareness from body part to body part, gently relaxing as you go. It’s a great way to let go of tension, calm an anxious mind, or prepare yourself to drift off to sleep at night.

Can yoga cause migraine attacks?

Exercise can trigger migraine for some. Yoga is no different. If you find that movement often triggers migraine, you’ll want to approach the practice slowly and cautiously.

It may be helpful to avoid inversion poses or any pose where the head is below the heart, like Forward Fold, Downward Dog, or a headstand. Strong backbends may also be a trigger.

Always start with gentle practices and slowly build up to avoid triggering migraine or injuring yourself.

Tips for migraine prevention during yoga

The following tips can help you prevent a migraine during yoga:

• Stay hydrated. Bring a reusable water bottle and take frequent breaks to sip water.
• Consider using an electrolyte drink or packet to help hydration.
• Bring a cool towel or portable fan to help avoid overheating.
• Avoid Bikram or hot yoga classes, where you may sweat excessively and be more likely to become dehydrated.
• Ask your teacher to avoid scented candles, sage, essential oil sprays, or other strong perfumes or scents that you’re unfamiliar with.
• Modify inversion poses to avoid putting your head below your heart.

If you experience pain or discomfort, stop. Ask your yoga teacher about modifications and share the experience with your neurologist.

Frequently asked questions

Get answers to commonly asked questions about yoga and migraine.

Can yoga help with migraine?

Yes, research shows that yoga can help reduce migraine frequency and severity, though more high quality research is needed.

Why do I get a migraine attack after yoga?

Just like with any kind of exercise, yoga may trigger migraine for some. This may be due to changes in blood flow, muscle tension, dehydration, and more.

Other variables like strong scents, which are sometimes used in yoga class, can also contribute to attacks. It may be best to avoid going upside down in yoga poses if you’re prone to migraine episodes.

Which exercise is best for migraine headaches?

Regular exercise can reduce stress, promote overall health, and help manage migraine.

There’s no one-size-fits-all exercise for people with migraine, but strength training and aerobic exercises like weightlifting, yoga, jogging, swimming, cycling, walking, and dancing have been found to be beneficial.

Can hot yoga trigger a migraine?

Yes, it’s possible that hot yoga could trigger a migraine, especially if heat is a trigger for you. Additionally, excessive sweating can lead to dehydration, another migraine trigger.

You may want to avoid this type of yoga if you have migraine.

Takeaway

There’s evidence that practicing yoga could be helpful for people with migraine when done alongside traditional medical therapies.

However, everyone is different. It’s possible that yoga practice could also be a trigger for migraine in some people. If you have migraine, it’s likely worth trying yoga to see if it helps your symptoms.