Practicing Yoga for Migraines: Poses and Breathing Exercises

• Researched and written by: Nishtha Chaudhary

• Edited by: Vaibhavi Kodnani

• Medical inputs and review by: Dr Poonguzhali Liston, MBBS, MS OBG, FMAS, DRM, FRM, CIMP, EDHM

TL;DR

• Migraine is a neurological condition that affects women more often than men, with hormonal fluctuations being one of the key reasons for the increased risk.[1]

• Research suggests that yoga may be a helpful complementary therapy to manage migraine symptoms. Clinical studies have linked regular yoga practice to reductions in headache frequency, intensity, medication use, and migraine-related disability.[2,3,4,5]

• Gentle yoga poses such as thread the needle, cat-cow, seated forward bend, and legs-up-the-wall may help release muscle tension and support long-term migraine management when practised regularly.[2,3]

• Pranayama techniques such as alternate nostril breathing (nadi shodhana), humming bee breath (bhramari), and ocean breath (ujjayi) may help promote relaxation, reduce stress, and support nervous system regulation.[6,7]

A Quick Introduction to Migraines in Women

Migraine is a neurological condition characterised by recurring episodes of moderate-to-severe head pain that is often one-sided and lasts for 4–72 hours. Common symptoms include nausea, vomiting, and sensitivity to light and sound.[8] 

Migraine is far more common in women than in men, with women being approximately three times more likely to experience migraine.[1] Globally, an estimated 25% of women of childbearing age (15–49 years) are affected by migraine, and this proportion is similar in South Asia.[9] 

Hormonal fluctuations, particularly changes in estrogen levels, are one of the key reasons migraine is more prevalent and often more severe in women.[1,9] 

Although there is currently no cure, effective migraine management is possible. Migraine treatment typically includes acute therapies used during an attack and preventive treatments aimed at reducing how often migraines occur. Depending on the individual, preventive options may include medications, alongside lifestyle measures like diet, stress management, exercise, and yoga.[8] 

Can Yoga Help With Migraines? Understanding the Benefits

Yoga is a mind and body practice that combines physical postures, breathing techniques, and meditation. Growing evidence suggests that yoga can help support migraine management, particularly for people who experience frequent attacks or chronic migraine.[2,3] 

Does yoga help during a migraine attack?

Practising gentle yoga at the onset of a migraine or during the early stages of an attack may help ease symptoms in some women. 

Gentle stretching around the head, neck, and shoulders may help release muscle tension, while breathing exercises can encourage the body to shift away from a "fight-or-flight" state and towards a calmer, more restorative state.[6,7] 

The key is to keep movements gentle and comfortable. During an active migraine, poses where the head remains at or above chest level are generally preferable. 

Does consistent yoga help reduce migraine attacks over time? 

Yes, and this is where the strongest evidence lies. Clinical guidance gives yoga therapy a Grade B recommendation, meaning it’s “likely to” have a positive effect on migraine frequency and disability. Limited evidence also suggests it may help lower pain intensity and attack duration.[10] 

This was concluded based on 467 patients with episodic migraine across 2 systematic reviews with meta-analysis and 6 randomised controlled trials.

Individual results can vary, but the evidence suggests yoga is worth trying as an adjunct treatment for migraine management.

What are the overall benefits of yoga for migraines?

Researchers believe several mechanisms may explain how yoga supports migraine management.

• Nervous system regulation: people with migraine often have an overactive sympathetic nervous system, which controls the body's stress response (fight-or-flight mode). Research suggests yoga may help calm this response and support the body's parasympathetic nervous system (rest-and-digest mode).[3]

• Stress reduction and relaxation: Yoga may lower levels of cortisol, the main stress hormone.[3] As stress is a common migraine trigger, practices that encourage relaxation may help support long-term migraine management.[11]

• Effects on migraine-related chemicals: Some research suggests yoga may lower levels of calcitonin gene-related peptide (CGRP), a molecule strongly linked to severe pain during migraine attacks. However, larger studies are still needed to establish the effect of yoga on CGRP.[7]

• Relief from neck and postural tension: Tight muscles in the neck, shoulders, and upper back can contribute to migraine symptoms in some people. Gentle stretching and improved posture may help reduce this source of discomfort over time.[2]

Yoga for Migraine Headache Relief: What Does the Evidence Say?

Several randomised controlled trials have evaluated the effects of a structured yoga intervention in patients with migraine.

One of the earliest RCTs on yoga for migraine, published in 2007, compared yoga therapy with self-care education in 72 people with migraine without aura over 12 weeks. The yoga group practised postures, breathing, and relaxation for 60 minutes, 5 days a week under a trained yoga therapist, while the self-care group only received a monthly educational session once a month on migraine triggers and lifestyle changes, without any guided practice.[2]

By the end of the study, the yoga group saw significant drops in headache frequency, pain intensity, attack duration, and medication use. The self-care group, by contrast, showed no improvement, and on some measures, got slightly worse.

Researchers also noted a significant reduction in anxiety and depression scores in the yoga group, which wasn't seen in the self-care group.

A 2014 RCT studied the benefits of Yoga as an add-on to conventional migraine care. 60 migraine patients were a part of the study—30 of them received conventional care, while the remaining 30 received Yoga practice sessions for 5 days/week for 6 weeks along with conventional care.[3]

While both groups improved, participants in the yoga group experienced significantly greater reductions in headache frequency and intensity. When asked to rate the therapy's overall benefit, 96.7% of the yoga group reported their condition had "greatly improved," compared to 30% in the conventional care group. 

Researchers also found that yoga specifically improved the balance between the body's stress and recovery systems. This change was not seen in the conventional care group alone.

Further evidence comes from the CONTAIN trial, a large RCT on yoga for migraine. It compared standard medical therapy with medical therapy plus yoga in 160 people with episodic migraine over 3 months.[4]

The yoga group saw significantly greater improvements across measures like headache frequency and intensity. HIT-6 scores (overall impact on daily life) dropped from 66.5 to 53.7 in the yoga group, MIDAS scores (impact on productivity) fell by 37.25%. Rescue medication use also dropped by 47.3%, compared to much smaller improvements in the medical-only group.

Best Yoga Asanas and Breathing Exercises for Migraine Prevention Over Time

Practising a simple yoga routine consistently may help support long-term migraine management. Learn about seven doc-backed yoga poses, how they help with migraine, and the exact steps to perform. 

Thread-the-needle 

Thread-the-needle is a gentle pose that releases tightness across the upper back, shoulders, and neck. These areas commonly hold postural tension linked to migraine.

How to perform: 

• Begin on your hands and knees in a tabletop position. 

• Slide your right arm underneath your left arm (as if you are threading the needle), lowering your right shoulder and cheek toward the floor. 

• Hold for 10–15 slow breaths (or roughly 30 counts) before gently pushing back up. 

• Repeat the movement on the opposite side. 

Cat-cow

Cat-cow is a gentle yoga movement performed on all fours that involves alternating between arching and rounding your spine. It may help improve spinal mobility, release tension in the neck and upper back, and promote relaxation in the body. This physical stress relief may help with migraine.

How to perform:

• Start on all fours in a tabletop position.

• Inhale as you drop your belly toward the floor and lift your chest (Cow pose).

• Exhale as you round your spine and gently tuck your chin toward your chest (Cat pose).

• Continue alternating between the two movements in a slow, controlled manner.

• Perform 10–15 slow repetitions. Avoid rushing the movement and focus on steady, controlled breathing.

Seated forward bend

Seated forward bend is a seated stretch  in which you fold forward over your outstretched legs. This gently stretches the back, neck, and hamstrings while calming the mind and easing tension that can contribute to migraine attacks.

How to perform:

• Sit with your legs extended in front of you.

• Inhale to lengthen your spine.

• Exhale and fold forward from your hips, reaching toward your shins, ankles, or feet.

• Hold for 30 counts while breathing slowly. 

Tip: You can place a folded blanket under your knees for support if needed. 

Chin to chest stretch

Chin to chest stretch is a simple neck stretch that releases tightness in the muscles at the back of the neck and the base of the skull, areas often associated with tension headache and migraine discomfort.

How to perform:

• Sit or stand with your spine tall and shoulders relaxed.

• Gently lower your chin toward your chest until you feel a comfortable stretch along the back of your neck.

• Hold for about 30 counts while breathing slowly. 

Tip: Avoid forcing the movement or stretching beyond what feels comfortable.

Gentle side neck stretch

Gentle neck side stretch targets the muscles along the sides of your neck and upper shoulders, which may help ease tension linked to stress-related migraine triggers. 

How to perform:

• Sit or stand tall with your shoulders relaxed.

• Gently lower your right ear toward your right shoulder.

• For a slightly deeper stretch, place your right hand lightly on the left side of your head.

• Hold for about 30 counts. 

• Keep the opposite shoulder relaxed and avoid lifting it toward your ear.

• Release gently and perform the same stretch on the other side.

Neck rotation

Neck rotation is a gentle mobility exercise that eases stiffness and improves flexibility around the neck and base of the skull, which are areas where reduced mobility and tension are commonly linked to migraine headaches.

How to perform:

• Sit upright with your shoulders relaxed.

• Slowly turn your head to look over your right shoulder.

• Return to centre, then repeat on the left side.

• Perform 5–10 slow repetitions on each side. 

Tip: Avoid full neck circles as that can strain the neck. Keep the movement to side-to-side turns only. Stop if you experience migraine pain, dizziness, or worsening symptoms.

Legs-up-the-wall

Legs-up-the-wall is a restorative pose that supports the body's natural rest-and-recover response, helping ease migraine-related tension and fatigue. 

How to perform:

• Sit sideways next to a wall with your legs extended. 

• Gently swing your legs up as you lower your back to the floor.

• Rest your arms comfortably by your sides, close your eyes, and focus on slow, steady breathing.

• Hold the pose for 5–15 minutes.

Tip: You can place a folded blanket under your hips for added comfort if needed. This pose can be a relaxing way to end your yoga routine.

Breathing Exercises for Migraine

Breathing exercises, also known as pranayama, may help support migraine management by regulating the nervous system and promoting relaxation. Slow, controlled deep breathing may help calm the mind, release tension, improve circulation, and ease nausea, a common migraine symptom. 

Research also suggests that regular pranayama practice may help reduce headache frequency and severity over time when used alongside standard migraine care.[6,7] 

The following techniques may be used as part of a regular migraine prevention routine or during the early stages of an attack.

Alternate nostril breathing (Nadi shodhana pranayama)

Nadi shodhana is a breathing technique that involves alternating airflow between the left and right nostrils. It is commonly practised to promote relaxation and support nervous system regulation.

How to perform:

• Sit comfortably with your spine tall and shoulders relaxed.

• Use your right thumb to close your right nostril and inhale slowly through your left nostril.

• Close your left nostril with your ring finger, release your thumb, and exhale slowly through your right nostril.

• Inhale through your right nostril, then close it and exhale through your left nostril. This completes one cycle.

• Practise 5–10 breath cycles to begin with and gradually build up to 5–10 minutes.

Humming bee breath (Brahmari pranayama)

Brahmari is a calming breathing technique that involves making a soft humming sound during exhalation. The gentle vibration may help promote relaxation and reduce feelings of overstimulation.

How to perform:

• Sit comfortably and gently close your eyes.

• Take a slow, deep breath in through your nose.

• As you exhale, make a soft, steady humming sound, similar to the sound of a bee.

• Continue until your breath is fully released, keeping your jaw and shoulders relaxed.

• Repeat for 5–10 consecutive breath cycles.

Ocean breath (Ujjayi pranayama)

Ujjayi is a slow, controlled breathing technique that creates a soft ocean-like sound at the back of the throat. It is often used in yoga to encourage focus, relaxation, and steady breathing. 

How to perform:

• Sit comfortably or lie down in a relaxed position.

• Inhale slowly through your nose.

• Exhale through your nose while gently narrowing the back of your throat to create a soft ocean-like sound.

• Keep your inhalations and exhalations slow and even.

• Practise for 3–5 minutes while maintaining a steady breathing rhythm.

During an Attack: A Step-by-Step Yoga and Breathing Guide for Relief

Not all yoga poses are appropriate during an active migraine attack. If you're experiencing unbearable pain, rest and medical treatment should take priority. However, if symptoms are mild to moderate or in the early stages, the following steps may help promote comfort and relaxation. 

• Create a low-stimulation environment. Move to a dark, quiet room and minimise exposure to bright lights, loud noises, screens, and strong smells. Reducing sensory stimulation may help prevent symptoms from worsening.

• Try gentle neck stretches. Perform the chin-to-chest stretch or gentle side neck stretch. Keep movements slow and comfortable, avoiding any position that increases discomfort.

• Practise a few minutes of breathing exercises. Alternate nostril breathing or humming bee breath may help calm the nervous system and reduce feelings of stress or sensory overload. 

• Practise Yoga Nidra. Yoga Nidra, often called "yogic sleep," is a guided relaxation practice performed while lying down comfortably, often in corpse pose (Savasana). It involves bringing awareness to different parts of the body while remaining awake and relaxed. Research suggests it may help reduce stress and improve psychological well-being in people with migraine.[12]

Berry's Insights: Yoga Practice Do's and Don'ts for Migraines

Here are answers to some common questions about practising yoga for migraine, including when to practise, which styles to choose, and what to do if yoga seems to trigger a migraine.

What is the best time of day to practise yoga for migraine?

There is no single universally recommended time to practise yoga for migraine. Morning sessions may help regulate the nervous system before daily stressors accumulate, while evening sessions can help you unwind and support better sleep.

The most important factor is consistency. Whether you practise for 5 minutes or 30 minutes, a regular routine is often more beneficial than occasional longer sessions. Avoid practising immediately after meals or when you are dehydrated, as poor sleep and dehydration can be a trigger for migraine attacks.

How long and how often should you practise yoga for migraine?

The yoga poses discussed earlier in this article can generally be held for a minimum of 10–15 slow breaths or around 30 counts. Breathing exercises can be practised for 5–10 minutes at a time.

These yoga poses and breathing techniques can be practised daily. Consistency is often more important than duration, so even a short daily practice may be beneficial over time.

What is the ideal environment for practising yoga?

The environment you practise in can make a significant difference, especially if you are prone to migraine.

• Choose a cool, well-ventilated room, as heat is a common migraine trigger.

• Use dim or soft lighting, particularly if you experience sensitivity to light during or between migraine attacks.

• Keep the space quiet, or use only very soft background sounds.

• Avoid strong fragrances, scented candles, or diffusers, as certain smells can trigger symptoms in some people.

• Keep props such as bolsters, blankets, and yoga blocks nearby for added support and comfort.

Is it okay to try yoga on your own or should you consult a yoga instructor?

If you are completely new to yoga, it may be helpful to learn the basics from a qualified yoga teacher or through beginner-friendly yoga classes. Learning the correct techniques can help you practise more safely and confidently. Once familiar with the poses, many people are comfortable practising at home. 

Should you consult your doctor before practising yoga for migraines?

Yes, it's always better to consult a doctor before starting a gentle yoga practice for migraine, whether or not you have risk factors like low blood pressure, glaucoma, osteoporosis, spinal disorders, or a history of blood clots.

Should you avoid any types of yoga and specific poses?

Yes. Certain styles and poses may trigger a migraine in some people, particularly those involving heat, intense physical exertion, or rapid transitions between positions.

Types of yoga people with migraine should avoid or approach with caution:

• Hot yoga or Bikram yoga: Heat can dilate blood vessels and potentially trigger a migraine attack.

• Power yoga or Ashtanga: These styles can be physically demanding and may be too intense for some people with migraine.

• Vigorous Vinyasa flow: Fast-paced transitions may overwhelm a sensitive nervous system.

Poses and practices to avoid:

• Yoga poses that involve inversions, such as headstand, shoulder stand, and handstand, may not be suitable during an active migraine attack or for people who find inversions are a personal trigger.

• Avoid trying unfamiliar poses during a migraine attack.

• Long periods of breath-holding should also be avoided, as they may increase pressure within the head.

What should you do if practising yoga triggers a migraine? 

If a yoga session seems to trigger a migraine, stop immediately and rest in a dark, quiet space. Try to identify the possible triggers, such as heat, overexertion, a specific pose, or a strong fragrance in the room. Switch to a gentler practice and consider focusing on breathing exercises before reintroducing movement.

Yoga may still be beneficial for migraine management, even if a particular session worsens symptoms. However, it may be best to consult both your doctor and a yoga teacher experienced in working with migraine patients before resuming your practice.

When to See a Doctor?

Yoga is a helpful complementary tool for migraine management, but it is not a replacement for medical care. Migraine is a condition that requires professional evaluation and treatment, and certain migraine symptoms warrant prompt medical attention.

Consider speaking to a doctor if:

• You notice your migraine episodes are becoming more frequent and severe. 

• You find that your migraine pattern has recently changed from your usual attacks. 

• Your migraine is becoming harder to manage. 

• You take painkillers frequently and they don’t tend to help your migraine. 

• Your work, mental health, and daily life are significantly affected by your condition. 

• Your sleep is regularly disrupted because of migraine headaches.

• You have tried yoga, breathing exercises, and other lifestyle changes, but nothing seems to work for your migraine. 

• You develop pain in your neck, back, or other parts of your body after starting yoga that does not resolve with rest and is affecting your migraine. 

Note a few red flag symptoms that need immediate medical attention:

• You suddenly develop what you’d describe as the “worst headache of your life”.

• Your migraine starts out of a sudden and worsens within seconds to minutes.

• You develop aura symptoms that are new or last longer than typical, such as weakness, difficulty speaking, facial drooping, confusion, persistent numbness, or vision loss.

• You have fever, neck stiffness, repeated vomiting, severe dizziness, or seizures along with your headaches. 

• Your headaches worsen with coughing, bending forward, or straining.

• You have new or worsening migraine symptoms during your pregnancy or postpartum period.

During your appointment the doctor may carry out a thorough assessment and help you build a personalised migraine management plan.

The Bottom Line

Yoga is a safe and evidence-supported addition to migraine management for women. While it cannot cure migraine, regular practice may help reduce stress, ease muscle tension, and support healthy nervous system function. 

Gentle poses such as cat-cow, side neck stretch, seated forward bend, and legs-up-the-wall, along with breathing exercises like alternate nostril breathing and humming bee breath, may help reduce the frequency and impact of migraine attacks over time.

The key is to practise consistently, choose gentle and restorative styles, and use yoga alongside appropriate medical care, not a standalone remedy.

FAQs on Yoga Postures for Migraine

Which yoga is best for migraine?

Gentle and restorative yoga styles are generally considered best for migraines. These styles focus on slow movements, breath coordination, gentle stretching, and relaxation rather than intensity.[3,4]

What is the fastest way to stop a migraine?

There is no instant way to stop a migraine. Early treatment with prescribed medication, resting in a dark and quiet room, and using a cold compress may help. Gentle breathing exercises may also provide migraine relief during the early stages of an attack.[6]

Should you do yoga with a migraine?

It depends on the severity of your symptoms. Gentle stretching, breathing exercises, or Yoga Nidra may help during the early stages of a mild migraine. During a severe attack, rest is usually the better option.[3,6,12]

Which pranayama helps with migraine?

Alternate nostril breathing (Nadi Shodhana), humming bee breath (Brahmari), and ocean breath (Ujjayi) are commonly used for migraine management. These techniques may help calm the nervous system and promote relaxation.[6,7]

Should I avoid any yoga poses with a migraine?

Yes. Full inversions such as headstands, shoulder stands, and handstands are best avoided during an active migraine. It is also a good idea to avoid hot yoga, long breath-holding practices, and any new poses that may worsen headache symptoms. 

Image credits: Illustrations created by Leisha Chavan using AI tools for educational purposes.

References 

1. Schroeder RA, Brandes J, Buse DC, Calhoun A, Eikermann-Haerter K, Golden K, Halker R, Kempner J, Maleki N, Moriarty M, Pavlovic J. Sex and gender differences in migraine—evaluating knowledge gaps. Journal of Women's Health. 2018 Aug;27(8):965-73. 

2. John PJ, Sharma N, Sharma CM, Kankane A. Effectiveness of yoga therapy in the treatment of migraine without aura: a randomized controlled trial. Headache: The Journal of Head and Face Pain. 2007 May;47(5):654-61. 

3. Kisan R, Sujan MU, Adoor M, Rao R, Nalini A, Kutty BM, Murthy BC, Raju TR, Sathyaprabha TN. Effect of Yoga on migraine: A comprehensive study using clinical profile and cardiac autonomic functions. International journal of yoga. 2014 Jul 1;7(2):126-32. 

4. Kumar A, Bhatia R, Sharma G, Dhanlika D, Vishnubhatla S, Singh RK, Dash D, Tripathi M, Srivastava MP. Effect of yoga as add-on therapy in migraine (CONTAIN) A randomized clinical trial. Neurology. 2020 May 26;94(21):e2203-12. 

5. Anheyer D, Klose P, Lauche R, Saha FJ, Cramer H. Yoga for treating headaches: a systematic review and meta-analysis. Journal of general internal medicine. 2020 Mar;35(3):846-54. 

6. Kaushal A, Padam A, Sharma M, Sharma S. Effect of pranayama as adjuvant to medical treatment on severity, frequency, and duration of headache in migraine patients: An open-label randomized controlled trial. Annals of Indian Academy of Neurology. 2023 Sep 1;26(5):690-6. 

7. Sujan MU, Inbaraj G, Rao MR, Vadiraja HS, Jahnavi VM, Mulakur S, Kisan R, Adoor M, Raghuram MS, Nandakumar B, Nalini A. Yoga-based breathing and relaxation as adjunctive therapy for chronic migraine: A randomized controlled trial on clinical outcomes and autonomic regulation. Complementary Therapies in Medicine. 2025 Oct 30:103291. 

8. Eigenbrodt AK, Ashina H, Khan S, Diener HC, Mitsikostas DD, Sinclair AJ, Pozo-Rosich P, Martelletti P, Ducros A, Lanteri-Minet M, Braschinsky M. Diagnosis and management of migraine in ten steps. Nature Reviews Neurology. 2021 Aug;17(8):501-14. 

9. Cen J, Wang Q, Cheng L, Gao Q, Wang H, Sun F. Global, regional, and national burden and trends of migraine among women of childbearing age from 1990 to 2021: insights from the Global Burden of Disease Study 2021. The journal of headache and pain. 2024 Jun 7;25(1):96. 

10. La Touche R, Fierro-Marrero J, Sanchez-Ruiz I, Rodríguez de Rivera-Romero B, Cabrera-Lopez CD, Lerma-Lara S, Requejo-Salinas N, de Asis-Fernandez F, Elizagaray-Garcia I, Fernandez-Carnero J, Matesanz-Garcia L. Prescription of therapeutic exercise in migraine, an evidence-based clinical practice guideline. The Journal of Headache and Pain. 2023 Jun 7;24(1):68. 

11. Kesserwani H, Kesserwani HN. Migraine triggers: an overview of the pharmacology, biochemistry, atmospherics, and their effects on neural networks. Cureus. 2021 Apr 1;13(4). 

12. Shashikiran HC, Shetty P, Akshay R, Venugopal A, Shetty S. Effect of yoga nidra on the brain activity in individuals with migraine. Yoga Mimamsa. 2022 Jan 1;54(1):18-23.