Tuesday, June 18, 2013

Yoga and Tea for Headaches

If I can catch my headache/migraine early, the following regimen works for me. I take Feverfew (standardized to .7% Parthenolide), White Willow and Magnesium (Citrate) with lots of water. Sometimes I make few cups of tea with Feverfew and White Willow. If it's early in a day, I add a strong cup of organic black tea.

Please read more on headache relief

When the headache already started or I wake up with one, I found that "hugging the tree" standing meditation will eliminate it completely if you can stick with it. 
Please read how to practice it in the posts below.
 Just continue the meditation until the pain is gone.

Next best thing is yoga sequence. You can try any Kundalini sequence. And yes, it will make it worse in the beginning but by the end of it, you can get total relief. I like Ana Brett's Yoga House Call DVD or please try sequence below:

(minimum time 25 minutes, maximum time 45 minutes)
1.       Balasana (Child's Pose)
Perform either with your head on the floor, or with your torso and head supported on a bolster positioned between your thighs. The bolster's long axis should be parallel to your torso. (Total time 3 to 5 minutes.) 

2.       Janu Sirsasana (Head-to-Knee Pose)
Support your head either on a bolster laid across your extended leg, or, if you're less flexible, on the front edge of a padded chair seat. Hold each side for 1 to 3 minutes; total time 2 to 6 minutes. 

3.       Adho Mukha Svanasana (Downward-Facing Dog)
Support your head on a bolster or block. (Total time 1 to 2 minutes.) 

4.       Uttanasana (Standing Forward Bend)
Place your head and crossed forearms supported on a padded chair seat. (Total time 1 to 3 minutes.) 

5.       Supta Baddha Konasana (Reclining Bound Angle Pose)
Support the torso on a rolled blanket underneath and parallel to your spine. (Total time 3 to 5 minutes.) 

6.       Setu Bandha Sarvangasana (Supported Bridge Pose)
Support the torso on a bolster, and shoulders and head resting lightly on the floor. (Total time 3 to 5 minutes.) 

7.       Viparita Karani (Legs-Up-the-Wall Pose)
Let the pelvis be support either on a bolster or rolled blanket. (Total time 3 to 5 minutes.) To avoid any possibility of straining your back when exiting, be sure not to twist off the support. Either 1) slide off the support first before turning to your side, or 2) bend your knees, press your feet against the wall, and with an inhalation lift your pelvis off the support; then slide the support off to one side, lower your pelvis to the floor, and turn onto your side. 

8.       Savasana (Corpse Pose)
Take normal inhalations but lengthen the exhalations as much as is comfortable for you. If you normally take 5 counts on an exhalation, extend it to 7 or 8 counts if possible. At the end of the first 10 or so exhalations, pause for 2 to 5 seconds before drawing the next inhalation. (Total time 10 to 15 minutes.) 

When in Corpse Pose you might also want to lay a weighted sandbag on your forehead. Lie in Corpse and position a block so that it's touching the top of your head It's long axis should be perpendicular to your head. Lay the weighted bag half on the block and half on your forehead. As with the wrap, the pressure of the weight on your head helps release the tension.

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