Yoga for Headache: A Natural Remedy for Tension and Stress Relief
Yoga for headache relief became a profound discovery for me only after a string of persistent, daily tension headaches threatened to derail my first backpacking adventure. At that time, I wasn’t practicing yoga—I wasn’t even aware that my anxiety and nerves were physically manifesting through pain. As I scrambled to plan every detail of the trip—booking accommodations, researching cheap travel options, and mentally projecting into an unknown future—my body absorbed the stress, resulting in relentless head pain.
I repeatedly turned to pills to mask the pain. They worked temporarily, but once their effects faded, the headaches returned. It wasn’t until I finally boarded the plane, fully surrendered to the moment, that the headaches subsided entirely—and they never came back. Looking back, I realized how powerfully my mind had influenced my body. Yoga for headache would have offered the kind of grounding and presence I desperately needed.
How to alleviate tension; Yoga for Headache
Yoga, meditation, and pranayama form a powerful trifecta of tools designed to pull us out of mental overdrive and anchor us into the now. Had I been engaging in any of these practices, I could have eased my head pain long before departure day. Yoga is not merely a treatment for symptoms; it addresses the root cause of tension headaches—mental stress and physical tightness.
Yoga works for headaches by gently releasing the areas of the body that unknowingly hold stress: the shoulders, neck, jaw, and hips. As breath and movement align, mental clutter dissipates, creating space for clarity and calm. Unlike over-the-counter medications, yoga promotes lasting relief by restoring balance between the body and mind.
Which Yoga Is Best for Tension Headaches?
Tension headaches often go beyond the scope of a mild ache—they can be debilitating, pushing us toward quick pharmaceutical fixes. However, there’s a gentler, more sustainable alternative. This section introduces restorative yoga for headache relief, focusing on accessible, powerful poses that target physical and mental stress without overwhelming the nervous system.
Yoga for Headache & Migraine Infographic
Extended Child’s Pose – Balasana Variation
Begin on the hands and knees and then open the legs wide. (taking the knees as wide as the mat.) Bring the big toes to connect behind and then start to reach the arms towards the front of the mat, really lengthening through the spine and the side bodies. Reaching as far as you can with the hands and then gently press them down into the mat and send the hips down towards the heels. Relax the head down to the floor. With the knees wide here, you are allowing the belly an unrestricted space to expand into as you breathe. For the aim of reducing migraine pain, really focus on surrendering into this posture, actively releasing tension and stress.
With the forehead to mat connection there is an opportunity to massage into this area by taking the head left and right, whilst grounding yourself and coming out of the mind.
Downward Facing Dog – Adho Mukha Svanasana
Walk the hands forward and spread all ten fingers wide. Walk the feet back and then come into an inverted V shape with the body, sending the hips high. Press firmly into the mat to strengthen the shoulders and to send the tailbone high naturally. Melt the heels down towards the ground. Use this posture to take deep breaths and open the chest and the back of the hamstrings. Drop the shoulders away from the ears and activate into the strength by firming down into the hands.
In this inverted position you are inviting blood flow into the head.
Standing Forward Bend Variation – Uttanasana
Start to walk the feet towards the hands to come into Standing Forward Bend. The knees can be bent slightly and keep the legs hip width distance apart. Release the hands down to the mat along with the head and the neck. Work to straighten the legs to open the hamstrings. Continue to send the tailbone up towards the sky, with the weight in the toes. There is the option to move into a shoulder and chest opener by interlacing the hands behind the low back and then send the arms and hands up towards the front of our mat. Continue to release your head and your neck down towards the mat, sending the weight of the body forward, finding balance.As you continue to drop the head down, enjoy the new oxygen that is flowing down into your brain. Inverting the body helps to reduce stress and anxiety, while calming the mind.
Seated Forward Bend – Paschimottanasana
Come down to find a seat and send the legs out long in front, removing extra flesh from underneath the sitting bones. Before moving into the full expression of this pose, take one hand to the heart and one to the belly and connect to the sensation of breathing inside of the body.
Release the hands and send them up towards the sky, flex the feet towards the face, engage the core by drawing the belly button back and then lengthen the spine and the side bodies. Inhale and extend the arms up and then exhale and reach forward, lengthening the spine, bringing the torso down leading with the the heart, releasing the head and neck down. Use this pose to find compression in the body. Continue to lengthen the spine as you breathe in and then exhale fold deeper. If there is tension in the head, try to acknowledge it and surrender to it. Dropping the mental stories of suffering.
The more you are able to connect to the breath, the easier it is to let go, so try to stay calm, yet engaged and working with deep, conscious breaths.
Half Lord of the Fishes Pose Variation – Ardha Matsyendrasana
Keep the legs out long and bend the left knee up and step the left foot over the right. Reach both hands up towards the sky, lengthening through the spine and then drop the left hand towards the back of the mat, wrapping the right arm around the left leg. Press into the left hand to lengthen the spine and then with an exhale, twist deeper, turning the head, neck and gaze.
Come back through center, reaching both arms up and then switch out the legs. Send the left leg long and then step the right foot over the left. Inhale and reach up to lengthen and then drop the right hand towards the back of the mat, left arm wraps around the right knee, coming into a twist. Press the right hand into the mat to lengthen up and then exhale to twist deeper.
Supported Bridge Pose – Supported Setu Bandhasana
Lower down onto the back and have the arms extending down towards the feet. Bend both knees and walk the heels towards the glutes so that the fingertips can touch the back of the heels. Draw the lower belly down towards the spine and then press into the heels to lift the hips up.
Walk the shoulder blades underneath and then slide a block underneath the sacrum for Supported Bridge Pose. Ensure that the block is not too or too low, but directly in contact with the sacrum. The legs are parallel with one another and the arms are slightly away from the body, palms facing up. Use this supported variation of Bridge Pose to surrender the body into the earth. With the hips lifted, fresh blood is circulating down towards the head and brain, which will relieve migraine pain. To come out of the pose, press into the feet to lift the hips up and then slide the block to the side.
Unwind the spine down to the mat vertebrae by vertebrae and the bring the knees in towards the chest here and give yourself a hug, massaging the lower spine and releasing tension.
Supported Reclined Bound Angle Pose – Supta Baddha Konasana
Make sure both blocks are available and close by for this supported variation. Lie down on the back and bring the soles of the feet together. Allow the knees to fall open, creating a diamond shape with the legs, opening the hips and use the blocks underneath the keens for support. Bring one hand to the heart and one to the belly then relax the gaze or close the eyes. This supported Reclined Bound Angle Pose is extremely calming for the mind. Use this posture to really connect to the breath. Stay in this pose for as long as you have or as is comfortable and let gravity do the work of opening the hips.
Featured Video:7 Yoga Poses For Tension Headaches & Migraines
Yoga for Headaches and Neck Pain
Headaches are often caused by tension in the neck and you can use yoga to effectively release this area. Make sure to really listen to the body and it’s subtle cues, as the neck can be overly sensitive.The research out is also backing my claims! A study on The Effects of Yoga on Migraine, concluded that headache frequency and intensity were reduced when yoga was incorporated as part of a pain management protocol. The following three poses are very simple, gentle ways to relieve stored tension and pain and this is going to help ease the pain in your head. Eagle Arms Seated Variation is a posture is going to relieves tension in the upper body, all whilst in a restorative seat. Focus on pulling the shoulder blades apart and stretching the Rhomboid muscles. Bind the arms at the elbows and interlace them at the hands or the wrists, and then there is the option to drop the elbows down to the belly button and to drop the chin down to the chest to work deeper into the neck. Also see how it feels to take the elbows higher, arching the low back and taking the chin slightly up. Only work to your depth and current range of neck mobility.
Conclusion: Breathe, Move, and Heal with Yoga for Headache
Many headaches stem from tension in areas that may seem unrelated to the pain itself. By embracing a restorative yoga practice, you open the entire body—especially the areas where stress hides. Inversions such as Legs-Up-The-Wall also enhance circulation, encouraging blood flow to the brain and aiding in pain relief.
Unlike painkillers, which offer temporary solutions, yoga for headache empowers you to address the underlying causes and reconnect with your body’s natural healing process. So, roll out your mat. Let your breath guide you. And move gently into stillness to reclaim your clarity and comfort.
Ready to take your healing further? Click here to access yoga courses for headache relief course and start your journey toward lasting wellness today.
About
Charlie Hanna
Charlie is a Yoga Alliance certified Hatha, Yin Yoga & Meditation teacher with a psychology degree in her back pocket. She is currently on a mission, chasing sun and Read More..
