YOGA FOR MIGRAINE

Breathing exercises to strengthen the lungs and improve the oxygen levels in the body

   All of you who suffer from migraines know how difficult it can be to deal with the same — they seem to l ast from a few hours to a few days! This is yet another disease that no-one really knows the root cause of. Yes, there are genetic factors but stress and anxiety, food allergies, sensitivity to sound or light, irregular meals, irregular sleep and lack of exercise are also contributing factors.
   I am giving you a seven day programme that specially works on all the areas concerned with migraine and you must do these regularly to see an improvement in your condition.
   Yoga gives great importance to breath, because how you breathe will affect the health of your body and the breath also links the body and the mind. Today we begin with breathing exercises that are a must for those who suffer from migraines. Not only do they strengthen the lungs and improve the oxygen levels in the body but also help to restore and gradually balance the flow of prana or vital energy to the brain and soothe and calm the nerves.
Caution: Those with cervical spondylosis, heart problems, high blood pressure and pregnant women should avoid these exercises.

EXERCISE 1
Sit back on your heels as shown, place your palms on the knees as shown, keep the back straight
Exhale forcefully and rapidly through the nose in quick succession, pulling the stomach in towards the spine as you exhale. Inhalation will be automatic and passive between every two exhalations
Practice 30-50 inhalations at a stretch
Repeat three times.

EXERCISE 2
Sit back on your heels as shown
Bend your arms at the waist, the elbows close to the body and make fists
Raise both fists up, a bit higher than the head, keep the elbows close to the body
Exhale forcefully through the mouth (the cheeks puffed out) as you pull the arms down, taking the elbows behind the waist as shown
Repeat 20 times, exhalation should be rapid, movements smooth not jerky
Inhale deeply and slowly
Exhale slowly.


EXERCISE 3
Sit in padmasana . Sit with your legs stretched out and the back straight
Bend one leg; place the ankle on the opposite thigh close to the groin. Bend the other leg and place the ankle on the thigh of the bent leg, close to the groin. Place your hands on your knees
Bend your forefinger and the middle finger of your right hand. Close your eyes and practice deep breathing
Close the right nostril with the thumb, place the ring finger between the eyebrows and inhale to the count of five
Close the left nostril with ring finger. Hold your breath for a count of ten
Raise the thumb to between the eyebrows, exhale slowly through the right nostril to a count of ten
Now breathe in again through the right nostril to a count of five. Close the right nostril with your thumb and hold your breath for a count ten. Place the ring finger between eyebrows and exhale through the left nostril to count of ten
Repeat the complete cycle for two to five minutes.

YOGA FOR MIGRAINE – II

Kriyas to beat migraine

   Kriyas help rid the body of toxins and strengthen the 72,000 nadis, which are the channels of energy in our body and form a kind of electrical circuit. Usually we fall sick when a problem occurs in this circuit.
   The two kriyas being given to you today will help clean out the nasal passages. They help control migraine as they have an effect on the nerves that end in the nasal passage and they have a soothing influence on the brain to reduce tension in the face and the mind. You need to practice these regularly for two months to see the difference. Also try and practice them each time you feel the onset of migraine.

REQUIREMENTS:

Exercise 1:
You'll need a special 'neti pot' - one end is a nozzle. The nozzle should not be too thick or pointed and should fit comfortably in the nostril.

Exercise 2:
You will need a 'sutra' or thin rubber catheter (size 4, 5 or 6, depending on the size of your nostril).

Caution:
It is advisable you attempt these exercises the first time under supervision. Both exercises should be avoided by people suffering from chronic nose-bleeding. Exercise 2 should not be practiced by those with nasal ulcers, polyps or septum malformations.

EXERCISE 1    
Add one tea spoon salt to half litre lukewarm water and pour it into the neti pot
Stand with your legs apart, bend forward and tilt your head to one side, as shown. Keep the mouth open so that you can breathe through it    
Place nozzle of neti pot in the nostril that is facing upwards and slowly pour water into it. The water will flow out through the other nostril
Straighten up and blow your nose gently to remove any mucous
Now, close one nostril and rapidly exhale 10-15 times through the other
Repeat the process with the other nostril
L astly, inhale and exhale rapidly 10-15 times with both the nostrils open.

EXERCISE 2
Sterilise the rubber catheter. You can lubricate this with ghee or butter so that it slides easily through the nasal passage.
    Stand comfortably and relax
   
Raise your hand to the nostrils and check which nostril is flowing more freely    
Tilt your head back a little. Gently insert the narrow end of the sutra into the dominant nostril. Twist it and keep inserting it gently downwards (never straight up) towards the floor of the nose. Keep your mouth open
The thread will come out from the throat. Insert your index and middle finger to pull the sutra out through the mouth, leaving a few inches hanging out of the nose    
Hold each end and very gently pull the thread backwards and forwards 2-3 times
Remove it through the mouth
Repeat with other nostril.

YOGA FOR MIGRAINE – III

   The exercises I am giving you today seem simple. But those who suffer from migraines should not underestimate their effect. All nerves connecting different parts of the body have to go through the neck to reach the brain. These simple exercises will tone those vital nerves, loosen the cervical vertebrae, neck and shoulders, improve blood flow to the brain and help reduce tension and calm the mind. You can also do these at your desk while working.
Caution: Keep the shoulders and leg muscles loose. Move the head very gently, as directed, but only as far as it is comfortable. Do not strain. These exercises should not be done by those with very high or very low blood pressure or with extreme cervical spondylosis. Those with mild to moderate cervical spondylosis should avoid bending the neck forward.


STEP 1
Sit with your legs stretched out and back straight
Bend one leg; place your ankle on the opposite thigh close to the groin. Bend the other leg and place the ankle on the thigh of the bent leg, close to the groin.
Place your hands on your knees.


EXERCISE 1    
Close your eyes, keep your body straight. Slowly drop your head towards your left shoulder — don't turn the head or lift the shoulders    
Raise the head and drop it towards the right shoulder as above

EXERCISE 2    
Slowly move the head as far back as comfortable. Do not strain    
Slowly bring your head up and move it forward so that the chin touches the chest.

EXERCISE 3    Gently turn the head to the left so that the chin is in line with the shoulders    
Now gently turn the head to the right as far as it is comfortable.

STEP 4
Slowly rotate the head clockwise down to the chest, then to the right, then backward, to the left side in a relaxed, smooth, rhythmic, circular movement
Now gently rotate it anti-clockwise, that is, in the opposite direction.

YOGA FOR MIGRAINE – IV

Inverted asanas that loosen up the cervical and shoulder areas and increase blood flow to the brain

   Amigraine causes decreased blood flow to the brain. Today, I'm giving you a set of inverted asanas that loosen up the cervical and shoulder areas and also increase blood flow to the brain. These asanas also give extra blood supply to the pituary gland that lies in the brain and this helps to improve the functioning of the Endocrine (hormonal) System and the health of the body. As you do these, try and relax as you hold the final position.
Caution: Those with hernia, high blood pressure, heart conditions and severe back problems should not do these exercises.

 

EXERCISE 1
Lie flat on your back, your arms by your side. Slowly raise both legs to a 90 degree position
Lift your hips and back off the floor, lower your legs towards your head, support your hips with your hands
Slowly bring your hands lower down your back towards your shoulders and bring your legs to 90 degrees. Support your entire body with your shoulders so that the body and legs are in a straight line. Keep the chin pressed against the chest
Hold for 30 - 60 seconds, breathing normal
Gradually lower your back and legs without strain or jerky movements.

EXERCISE 2
  Sit with your legs stretched out and the back straight    
Bend one leg; place the ankle on the opposite thigh close to the groin. Bend the other leg and place the ankle on the thigh of the bent leg, close to the groin
Lean back on your elbows and slowly lower your head and back to the floor
Bend your elbows behind the head; place your palms on the floor, your fingers pointing to your feet. Press down on your palms; raise your head and shoulders to rest on the crown of your head. Hold your toes with your fingers

Hold for 10-30 seconds

Release the toes, press down on your elbows and raise your head and shoulders. Prop yourself up on the elbows, then straighten your arms one at a time and then come back to the start position.

EXERCISE 3
Lie flat on your back, your arms by your side, the palms down
Raise your legs, keeping them straight
Lift your back off the floor and bring your legs towards the head
Slowly lower your legs behind your head and touch the floor with your toes. Keep your knees straight
Hold for 10-30 seconds, breathing normal
Slowly lower your legs and resume start position.

 

EXERCISE 4
Repeat step one to four of exercise three
Shift your arms and interlock them above the head
Bend your knees and drop them down to rest on your folded arms as shown. If more comfortable, you can interlock your arms over your legs
Hold for 10-30 seconds
Straighten your knees, lower your arms, slowly lower your legs and come back to start position.

YOGA FOR MIGRAINE – V

Forward bending exercises for migraine

   As I mentioned yesterday, during migraine there is decreased blood flow to the brain. Today I have given you a set of forward bending exercises that will increase blood flow to the head region and also stimulate the nerves which connect the various organs to the brain. Remember, if you wish to improve your condition, you will have to be regular in your practice.
Caution: Those with back problems should take care while doing exercise one and two. Those with high blood pressure, heart conditions, severe back conditions and severe eye conditions should avoid exercise three. Those with cervical spondylitis should keep the head on the floor for exercise four.

EXERCISE 1
Stand with your feet together and your back straight
Inhale and raise both the arms up over the head
Exhale and bend forward, rest the palms on the floor and bring the head to the knees
Hold 10-30 seconds, breathing normally
Inhale, raise both the arms up and resume to start position.

 

EXERCISE 2
Sit with your legs straight out and the back straight
Bend your knees and bring the soles of the feet together
Gently pull the feet towards the groin
Inhale, raise both arms, exhale as you bend the body forward and bring your hands to rest on the floor as shown
Hold for 10-30 seconds, breathing normally
Inhale slowly as you raise your arms and body up and come back to start position.



EXERCISE 3
Stand straight with your legs spread about a metre apart
Bend forward from the hips and place your hands on the floor
Catch hold of both your ankles as shown and bring your head to rest on the floor
Hold for 10-30 seconds, breathing normally
Slowly resume to the start position.

 

EXERCISE 4
Lie on your back, your arms by your side
Inhale and raise your right leg
Bend the right leg, clasp your right knee with your hands and exhale as you bring your chin to your knee
Hold position 10-30 seconds, breathing normally