8 Yoga Poses For Tension Headaches (Plus Breathwork)

You may be surprised to learn that stretching is beneficial for headaches. I welcome you to join me to uncover the reason you have a tension headache and eight yoga poses for tension headache relief.

What’s A Tension Headache? 

It’s fascinating all the different reasons we get headaches. A tension headache is caused by exactly what it seems: tension.

But it’s not always tension in your head. This source from the National Library of Medicine explores how tension-type headaches are caused by: 

• Poor posture
• Stress

Poor posture can also be caused by muscle tension, and I welcome you to read this post to determine if your hunched posture is because of stored trauma and emotions: 

Related Post: The Secret Meaning Behind Hunched Posture After Trauma (And 5 Ways Yoga Realigns)

What Does A Tension Headache Feel Like?

Since there are so many types of headaches and feelings associated with each, I invite you to join me as we explore the common signs. I welcome you to consult with your medical team to determine the type of headache you have and to rule out any other conditions.

According to the National Library of Medicine, here are a few symptoms of a tension headache: 

• Pain that feels like a band from the front to the back of your head
• Accompanying neck pain or tightness
• Typically does not include throbbing pain or nausea (migraine symptoms)

How To Relieve Tension Headache Pain

There are several methods for relieving your tension headaches. One method is to relieve the stress and muscle tension causing it in the first place. There are many ways to deepen relaxation and ease muscle tension. A common, accessible method for stress and tension release is through gentle yoga.

8 Yoga Poses For Tension Headaches

I welcome you to explore these poses at your own time and pace. The important part is that you’re comfortable, otherwise you might cause more stress on yourself. You can also skip or adjust these poses as you see fit. 

1.Child’s Pose (Balasana)

Why It Works: This pose gently releases your back, neck, and shoulders to soothe tension.

2.Seated Forward Fold (Paschimottanasana)

Why It Works: Deep spinal stretch to release tightness in your back and neck.

3&4.Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat Pose

Cow Pose

Why It Works: Loosens tension in your spine and neck while increasing blood circulation. I welcome you to move with your breath between these two poses, only going as far as feels comfortable for your back and neck.

5. Legs Up the Wall (Viparita Karani)

Why It Works: Activates your parasympathetic nervous system for stress relief and softens tension in your neck and shoulders. You can practice this with an actual wall, or use a prop like I did here (you can also use a bolster instead of a block.)

6. Eagle Arms (Garudasana)

Why It Works: Effective upper back and shoulder tension release. You can also press your palms and elbows together, or can do the full bind (pictured above) or unclasp your hands.

7. Bridge Pose (Setu Bandhasana)

Why It Works: Chest opener and eases neck tension while doing an inversion to promote stress release. You can also rest on a bolster for supported bridge and a more restorative pose.

8. Savasana (Final Resting Pose)

Why It Works: This is a stress relieving pose where you give yourself full permission to just be as you are. The picture above is a version of savasana. Typically, you’ll lay flat on your back with your palms and feet resting open. Rest is deeply personal, so I wanted to include another option besides traditional savasana.

Related Post: 12 Tips for Savasana After Trauma: Your Ultimate Guide to Trauma-Informed Savasana 

Breathwork For Tension Headache Relief

I welcome you to explore this breathwork exercise to promote well being and to relieve tension headaches.

Alternate Nostril Breathing

This balancing breathwork practice supports headache relief during your yoga practice. I welcome you to explore this at your own pace and modify as you like. I removed the retention of the breath to make this a trauma-informed practice, but you’re welcome to include it between your inhales and exhales: 

1. Begin in a comfortable posture of your choice
   • If seated, I invite you to find a long, natural spine.
2. This practice asks you to use a hand gesture named Vishnu mudra. You may use this mudra or your index finger and thumb. I’ll be explaining this practice using the mudra.
3. I Invite you to block your left nostril with your pinky and ring finger. In your own time you may inhale through your right nostril.
4. When you choose, I invite you to release your pinky and ring finger and block your right nostril with your thumb. Exhale at your own pace through your left nostril.
5. If you are comfortable, allow your thumb to remain where it is and inhale through your left nostril. I welcome you to block your left nostril with your ring and pinky finger and exhale through your right nostril.
6. Repeat steps 3 through 6 for as long as you choose.
7. Once you practice steps three through six, it may help to use this simpler guide:

Block left nostril. Inhale right.

Block right nostril. Exhale left.

Continue to block right nostril. Inhale left.

Block left nostril. Exhale right.

Repeat.

Repeat this as much as you like and at any time during your practice. Traditionally, this is taught with a pause at the end of your in breath and out breath. I removed this portion because many survivors of trauma find this triggering. You’re welcome to add it into your practice or adjust this any way to make it a more comfortable experience.

Overview

Yoga is a powerful way to effectively manage stress and tension causing your headache. I invite you to take all the time you need as you discover the stress and tension relieving practices that work for you. Thank you for joining me, and take care.