Migraine - The Relaxing Yoga techniques

 1.       Forward Virasana

Kneel with widened knees apart. Draw the shoulders forward past the ears. Lower the heart towards the earth. Tailbone lengthening back and down. Chin gently tucking in towards the chest, lengthening the back of the neck. If you like you can rest forehead (on a bolster).

2.       Adho Mukha Svanasana; Downward Dog

Come into an inverted V shape. Thighs and spine are at about a 90° angle. Spread the fingers, index finger points forward. Palms flat on the earth, press down firmly through the thumb and index. Armpits roll inward to face each other. Elbows straight. Chin tucks in towards the chest, lengthen the back of the neck look at the thighs or navel. Tuck the tailbone under, lengthen the whole spine, especially the lower back. The heels should go fully to earth and there is no strain on the neck/shoulders.

3.       Prasarita Padottanasana; Wide Angle Standing Forward Bend

Feet are wide. Press the toes firmly into the mat. Stretch the mat apart with your feet. Tuck the tailbone under, ground the sitting bones, lengthen the lower back. Take your hands to your ankles and bend your elbows, assist gently with your arms to draw the back of the head to touch the earth. Chin tucks in towards the chest. Gaze towards the navel. If you like you can choose to do it you?re your back to wall.

4.       Uttanasana; Standing Forward Bend

Standing with even weight through the feet, or weight very slightly forward into the toes. Big toes touch, heels are slightly apart. Keep the tailbone tucked under, allow the spine to bend forward. Tuck the chin gently in towards the chest, lengthen the back of the neck. Gently work the palms towards the earth, fingertips in line with the heels. Relax and breathe.

5.       Janusirsasana; Head to Knee Pose

Sit with legs straight in front. Tuck the right heel into the groin, and uncurl the toes out from the left thigh. Press the sitting bones into the earth and lift the spine long into the sky, inhale the arms up above the head, then exhale bend forward to touch the toes of the left foot. Turn the navel gently out towards the left side. Chin gently tucks in towards the chest, lengthen the back of your neck. Forehead towards the shin. Both eyes and jaw relax. Then swap sides.

6.       Pascimottanasana; Seated Forward Bend

Sit with legs stretch straight out in front. Flex your toes back towards you. Big toes touch, heels are slightly apart. Press the sitting bones into the earth, lift the spine taller. Inhale the arms up into the sky, then exhale bend forward reaching the hands towards the toes or past the feet. Chin towards the chest, lengthen the back of the neck. Shoulders forward past the ears, and armpits towards the thighs. Throat relaxes, breath flowing.

7.       Matsyendrasana; Twist

Sit with both knees bent pointing towards the sky, then sweep the right leg through the left. Then turn the navel out towards the left side, then turn the chest, then turn the head and neck, and then the eyes. Then if you like you can assist with the right elbow against the outside of the left leg, and the left hand on the floor behind your back. Lift your left ears towards the sky slightly and tuck your chin in.

8.       Urdhva Mukha Svanasana; Upward Facing Dog Pose

With the hands back by the hips, fingers spread, index finger pointing forward, extend and lift through the spine. Then press the shoulders downward while straightening the arms and pushing the palms into the earth. Push the groin towards the hands, and pull with the hands towards the hips. Push the tops of the feet into the earth and strengthen through the buttocks and thighs. Without moving the hands roll the biceps and shoulders outward. Keep the front of the abdomen firm, but the sides relaxed. Finally tilt the chin up, throat forward, eyes back.

9.       Setu Bandha; Bridge Pose

Lay on your back. Bend you knees and place your feet to the floor. Draw your heels close to your buttocks, your feet are hip width apart or narrower. Toes turn in slightly. Stretch your fingers towards your heels, and shoulders away from your ears. Press the feet firmly into the earth and slowly lift the pelvis into the sky. Tuck the tailbone under. Tuck the chin gently in towards the chest, lengthen the back of the neck. Look gently towards the tip of the nose or close your eyes. Care is required for the lower back, aim to stretch both the abdominal area and the lower back, lengthening the spine away from your head. If you like you can interlace the fingers behind your back and squeeze your palms together, straighten your elbows and wiggle your shoulders and shoulder blades towards each other, opening the front of your heart, create space through the chest. Don't allow the knees and thighs to drift apart, keep them one fist width distance.

10.   Savasana; Corpse Pose

Lay on your back. Feet and legs are close together. Feet fall out to the sides. Arms are 30° away from your sides. Palms facing upward. Eyes closed. Concentrate on relaxing your entire body and resting on the earth.

What is Yoga?

Yoga (Sanskrit: योग) is a commonly known generic term for the physical, mental, and spiritual practices or disciplines which originated in ancient India with a view to attain a state of permanent peace.

Specifically, yoga is one of the six āstika ("orthodox") schools of Hindu philosophy. One of the most detailed and thorough expositions on the subject is the Yoga Sūtras of Patañjali, which defines yoga as "the stilling of the changing states of the mind" (Sanskrit: योग: चित्त-वृत्ति निरोध:). Yoga has also been popularly defined as "union with the divine" in other contexts and traditions. Various traditions of yoga are found in Buddhism, Hinduism, Jainism and Sikhism.

Post-classical traditions consider Hiranyagarbha as the originator of yoga. Pre–philosophical speculations and diverse ascetic practices of first millennium BCE were systematized into a formal philosophy in early centuries CE by the Yoga Sutras of Patanjali. By the turn of the first millennium,Hatha yoga emerged as a prominent tradition of yoga distinct from Patanjali's Yoga Sutras and marks the development of asanas into the full body postures now in popular usage and, along with its many modern variations, is the style that many people associate with the word yoga today.

Hindu monks, beginning with Swami Vivekananda, brought yoga to the West in the late 19th century. In the 1980s, yoga became popular as a system of physical exercise across the Western world. This form of yoga is often called Hatha yoga. Many studies have tried to determine the effectiveness of yoga as a complementary intervention for cancer, schizophrenia, asthma and heart patients. In a national survey, long-term yoga practitioners in the United States reported musculo–skeletal and mental health improvements.