Standing Forward Fold1/4
Standing Forward Fold
Heat to Knee2/4
Heat to Knee
Downward-Facing Dog (with block)3/4
Downward-Facing Dog (with block)
There’s nothing like a headache to bring your day to a grinding halt. Even routine things like chores can become impossible when you just can’t concentrate thanks to all the pressure and pain building inside your head.
“The best remedy for a migraine really is a dark room, a cold compress, and sleep — but unfortunately, it’s not always enough,” yogi Kathryn Budig says.
Since you can only take so many aspirin in a day, we asked Budig to share some yoga poses to get somenatural headache relief.
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Stand in Tadasana, hands on hips. Exhale and bend forward from the hips, not the waist. As you descend, draw your torso out of the groin and open the space between the pubis and the top sternum. Keeping your knees straight (if possible), bring your fingertips to the floor, slightly in front of or beside your feet. Cross your forearms and hold your elbows. Hold for up to one minute.
To come back up, don’t roll the spine. Bring your hands back onto your hips, then press your tailbone down and into the pelvis and come up on an inhale.
Sit on the floor with your legs straight in front of you. Inhale, bend your right knee, and draw the heel back. Rest the sole of your right foot against your inner left thigh. Press your right hand against the crease where the thigh meets the pelvis, and your left hand on the floor beside your hip. Exhale and turn your torso slightly to the left, lifting it as you push down on the inner right thigh. Reach out with your right hand to take the inner left foot, thumb on the sole. Inhale and lift your torso, pressing the top of the left thigh into the floor and extending through the left heel.
Use the pressure of the left hand on the floor to increase the twist to the left. Reach your left hand to the outside of the foot. With arms fully extended, lengthen your torso. As you descend, bend your elbows out to the sides and lift them away from the floor. Lengthen forward into a comfortable stretch; hold for about one minute. Come up on an inhale, and then repeat on the other side.
Stand in Tadasana, hands on hips. Exhale and bend forward from the hips, not the waist. As you descend, draw your torso out of the groin, opening the space between the pelvis and the sternum. Keeping your knees straight (if possible), bring your fingertips to the floor, slightly in front of or beside your feet. Cross your forearms and hold your elbows. Hold for up to one minute.
To come back up, don’t roll the spine. Put your hands back on your hips, then press your tailbone down and into the pelvis and come up on an inhale.
Walk your hands forward a few inches and curl your toes under. As you exhale, move your butt halfway back toward your heels. Keep your arms engaged and don’t let your elbows touch the ground. Drop your forehead to the floor and relax your neck. Keep a slight curve in your lower back.
Press your hands down and stretch through the arms while pulling your hips back toward your heels. Hold for 30 seconds, and then release your butt down onto your heels.