2,100 Asanas: The Complete Yoga Poses

BENEFITS AND CAUTIONS FOR 8 CONDITIONS

CONDITION

1. Headache & Migraine
   Many headaches are caused by tension and stress. In yoga we breathe deeply and relax. The yoga
   practice stretches the tight muscles in the upper body, releases endorphins (a “feel good” hormone)
   and relaxes the mind. It helps release tension by increasing blood flow to the muscles, making the
   nervous system less agitated and reducing a chance of a headache or migraine.
   Poses that put weight or pressure on the head and neck should be avoided. If you suffer from
   migraines, avoid poses that dramatically increase blood flow to the head. If your migraines are
   severe, avoid practicing yoga poses and lie down in a dark room.

BENEFICIAL POSES

Seated forward bends–Ex. Both Hands to Ankle Head to Knee Pose (Dwi Hasta Kulpa Janu

Shirshasana) here. Seated forward bends release tension in the hamstrings and lower back and

help prevent headaches caused by tension in the legs and lower back.

Seated twists–Ex. Half Root Lord of the Fishes Pose (Ardha Mula Matsyendrasana) here. Seated

twisting poses can help prevent headaches caused by tension in the upper and lower back.

Hand position of the pose dedicated to Garuda–Ex. Hand Position of the Pose Dedicated to

Garuda in Child’s Pose (Hasta Garudasana in Balasana) here. Any pose with this hand position

helps stretch the upper back and back shoulder heads and can help prevent headaches caused by

tension in the muscles of the upper back.

Hand position of Cow Face Pose–Ex. Hand Position of Cow Face Pose in Bound Angle Pose

(Hasta Garudasana in Baddha Konasana) here. Any pose with this hand position helps stretch the

triceps, front shoulder heads, and rotator cuffs and can help prevent headaches caused by tension in

the arms and shoulder muscles.

POSES TO APPROACH WITH CAUTION

Inversions–Ex. Peacock Feather Pose (Picha Mayurasana) here, Leg Position of One-Legged

King Pigeon 1 Version B in Headstand 5 (Pada Eka Pada Raja Kapotasana 1 B in Shirshasana 5)

here, and Leg Position of the Pose Dedicated to Garuda in Hands Bound Supported Whole Body

Pose (Pada Garudasana in Baddha Hasta Salamba Sarvangasana), also known as Shoulderstand

here. Avoid any intense inversions that require a lot of strength, as they increase the heart rate and

blood flow to the head and may trigger headaches or migraines.

Backbends with feet and head on the floor–Ex. Bridge Pose (Setu Bandhasana) here. Avoid

poses that put pressure on the head and neck, as they may trigger headaches or migraines.