Mudras for Headache and Migraine
Hand mudras are different hand postures. According to the Chinese medicine, our hands have the power of healing. Five fingers in our hand represent five element – Earth, air,water, fire and space. Whenever the equilibrium of these elements is disturbed, our body fall sick. If we can create a balance of these elements, we can maintain a state of well-being.
Mudra works according to the principles of Ayurveda. It is very much useful to manipulate any constitution(doshas Vata, Pitta, and Kapha). Mudras are a very effective remedy for a headache. The major advantage of mudras is you can practice it anywhere at any moment of time. To know more about these mudras click on the links.
Headache: Apaan- vaayu mudra,
These mudras are very effective and give instant results.mudras work internally and balance entire system which helps to overcome a headache.
How to do Mahasirs Mudra
Place the tip of the thumb finger index finger and middle fingers are together.
1) Place the ring finger into the fold of the thumb.
2) keep ring finger extended.
3) Join the Index finger, middle finger with the thumb finger at the tip.
4) you have to do it with both the hands.
Mahasirs mudra to relieve a headache
Duration for Mahasirs mudra?
Do as and when you are suffering from a headache or three times a day for 6 minutes.
Now Practice the Mahasirs mudra. Keep your hands on the thigh or by your side. Inhale and exhale and focus on breathing into your belly. Observe the fall and rise of the belly. Do it for 6 minutes and then relax for some time. Keep your eyes closed.
How Mahasirs mudra relieves a headache?
All the above causes can result in too much energy being focused on the head. It can lead to tension and causes a headache. It is important to direct your consciousness to other parts of the body.
What is the importance of Maharasirs mudra?
Mahasirs mudra helps to balances out this energy that has been concentrated on the single part of the body. It has a tension-relieving effect. It also eliminates mucous congestion in the in the frontal sinuses.
Before practicing Mudras it is very important to find your Ayurvedic Body type To find your Ayurvedic body type follow this link
Mrigi Mudra For Headache
Mrigi mudra is an adequate remedy for a headache. This mudra is useful in the treatment of all tAll types of a headache.
Mrigi Mudra is also known as deer seal is one of the Pranayamas or yogic breathing techniques. Mrigi mudra if performed with other Pranayamas like Ujjayi Pranayama and Kapalbhati Pranayama, will have many health benefits for the mind and body.
When to do Mrigi Mudra
Mrigi Mudra can be performed individually at any time during the day, or as a part of your yoga session. . The mrigri mudra can also be used as one of the hand mudras for headache alleviation.
How to Do Mrigi Mudra
Mastering this hand mudra for headache alleviation and greater mental calm will take some time and practice. The benefits, however, are worth the effort.
Use your right hand to make a ‘claw’ formation with your fingers. Lower your index finger and middle finger to the middle of the palm,
The deer seal (mrigi mudra) uses an alternate breathing technique in which air is breathed in through one nostril and exhaled through the other.
Hold your thumb against your right nostril as you inhale through the left nostril.
Then use your thumb and ring finger to hold both nostrils shut momentarily. The thumb should be closing the right nostril while the ring finger should be pinching the left nostril.
Lift your thumb and allow the air to escape through your right nostril.
Repeat this entire sequence twice, once using the right nostril in step 4, and once using the left nostril in step 4.
Repeat this set of three inhalations two or three times at least.
Benefits of Mrigi Mudra
Mrigi Mudra helps in relieving stress and anxiety. Mrigi mudra calms and soothes the mind and body.Performing Mrigi Mudra before starting your yoga routine will help you achieve greater mental clarity and focus.Helps in improving antioxidant levels and Enhances the body’s natural immune function.
Flapping Fish Pose – Matsya Kridasana
This is a great relaxation pose. Many people naturally sleep in a variation of this pose because intuitively they feel the deep rest that can be gained from it. Lie on your stomach and interlock your fingers. Extend the right elbow so that it is pointing away from your head and point the left elbow down towards your legs. Rest your right cheek on top of your interlocked fingers. Bend your left leg, bringing your thigh close up towards your ribs. Touch your left elbow to your left knee or as close as possible. Keep your right leg straight. Relax in the final position and breath normally. After 5 minutes, change sides. The bent knee and the head may be supported on a pillow for extra comfort.
As well as inducing deep relaxation, this pose stimulates digestion by stretching the intestines, helping to remove constipation. Therefore, it is especially beneficial for those people whose headaches are connected to poor digestion. This pose also redistributes excess waistline weight.
Shashankasana- Pose of the Moon or Hare Pose
Sit on your heels and place the palms of your hands on your thighs. Close your eyes and relax, keeping your head and your spine straight. Inhale and raise your arms above your head. As you exhale, bend the top half of your body forward from the hips. Stretch your arms out so that they rest shoulder-width apart on the ground in front of you. Rest your forehead on the floor in front of your knees. You can bend your arms slightly so that they are fully relaxed. Try to hold this position for a minute at first, building towards
holding it comfortably for at least three minutes.Moon Pose helps to calm an overactive mind common amongst a headache suffers. It gently brings fresh blood and oxygen to the head, calming and soothing frayed nerves.Moon Pose is also great for calming anger, inducing an overall sense of well-being and a
peaceful state of mind.Note that those with very high blood pressure slipped disc or vertigo should not perform this asana.
Palm Tree Pose – Tadasana
Stand with your feet shoulder-width apart, arms by your side. With your body weight evenly distributed on both feet, breath in and slowly raise your arms above your head.Interlock your fingers, turning your palms upwards. To help your balance, fix and keep your eyes fixed on a point on the wall in front you, just above the level of the top of your head. Keep breathing. After a few breaths, inhale deeply and raise your heels slightly off the ground. Tighten your buttocks and stretch towards the sky. Imagine that your body is triple it’s normal length, stretching up as high as you can. Tuck your pelvis in so that your lower back doesn’t strain. Remember to keep your facial muscles soft and relaxed as you hold this pose, creating no additional tension in the body. Hold for as long as is comfortable and then exhale slowly as you lower your heels and bring your arms down. This is one round. Complete 5 to 10 rounds.Although it is more difficult to retain one’s balance, this pose can also be performed looking up towards your interlocked fingers. This is a useful pose for those suffering from headaches, helping to alleviate tension in the neck and shoulders, developing physical and mental balance and stretching the entire spine and the intestines. As the spine is a great channel of energy, the stretch happening in the spine during Tadasana can help to alleviate energy blockages between the lower back and the head.
Double Angle Pose – Trikonasana
Stand up straight with your feet one foot apart. Take your arms behind your back and interlock your fingers. Take a deep breath in. Keeping your head up and looking forwards, breath out gradually as you bend the top half of your body forward from your hips. If you have been someone who commonly has problems with your back, then take extra care with bending forward or avoid it altogether. Bending the knees slightly as you
move into a forward bend will help to eliminate the extra pressure that is often felt in the lower back during forward bends. As you do this, raise your arms behind your back without straining them and allow your hands to drop over your head, down towards the ground. Hold this final position for about 10 seconds to begin with, keeping the body as relaxed as you can. To move out of the position, raise your head so that you are looking upwards and outwards and take a deep breath in as you raise your body up to standing position. Relax your arms by the side of your body. Close your eyes and stand still for a few moments, allowing the breath to return to normal. Observe any sensations in your body, relaxing completely and feeling the firm connection between your feet and the ground.
Dwikonasana is highly recommended pose for a headache suffers. With the arms acting as a lever, this pose gives the shoulders and chest an excellent stretch and helps to dissolve the tension we often store beneath the shoulder blades. However, those with very painful shoulder joints should avoid this asana.
Setu Bandha Sarvangasana (Bridge Pose, inset) Place a block against a wall on its second-highest height. Lie on your back with your knees bent and feet hip distance apart on the floor. Touch the crown of the head lightly against the block. Carefully place a sandbag so that three-quarters of it rests on the block
and one-quarter rests on your forehead. (This light pressure on the forehead helps relax the area.) Come up into Setu Bandha Sarvangasana on an exhalation and place another block underneath the sacrum. Once the block is placed, bring your arms to a -degree angle from your torso with the palms facing up.
Do not aggressively drag the shoulder blades toward the feet, which can create tension along the sides of the neck. Avoid pressing the crown of the head into the block; use the strength of the legs to draw the pelvis
in the direction of the knees. Allow the gentle pressure of the sandbag on your forehead to encourage
the energy in the skull to release toward the floor. Stay here for 1 to minutes. Viparita Karani (Legs-up-the-Wall Pose) The fully supported version of this pose (with more lift under the hips) can trigger a headache for some, so it’s best to have the pelvis either unsupported or only slightly elevated here.
Fold a blanket so it is about a half-inch thick and place it against a wall. With the knees bent and feet flat on the floor, sit sideways against the wall on top of the blanket, with a sandbag nearby. Using your hands for support, lie back and sweep your legs up the wall. Bend your knees and carefully place the sandbag on the soles of your feet; straighten your legs up the wall again. Rest the buttocks against the baseboard and the backs of the legs against the wall. (If you have tight hamstrings, move the buttocks a few inches from the wall.) Place an eye bag over your eyes. Bring the arms out to your sides and experiment with their exact placement so you can maintain a long, relaxed feeling along the sides of the neck. Allow your face and the front of your body to release toward the floor as you exhale. Stay for about 10 minutes.
Palming – Eye exercise
Sit quietly and close your eyes. Rub the palms of your hands together briskly until you can feel the heat in your hands. Gently place the palms of your hands over your eyes and hold them there until the heat has been absorbed into your eyes. Feel and visualize the energy and warmth moving from your hands to your eyes as the eye muscles relax.
Make sure the palms of the hands and not the fingers are covering the eyes. Enjoy resting your eyes in the soothing darkness. Keep your eyes closed as you lower your hands to your knees. Repeat the process at least three times.It is said that the benefits of this practice are increased if practiced in front of a rising or
setting sun. Palming helps to smooth eye tension that often contributes to the pain and discomfort of a headache and migraine sufferers
Various rhythms and methods of breathing have different effects on the mind, body and spirit. According to Sri Ravi Shankar, Founder of the International Art of Living Organisation, 70% of the body’s toxins are released through the breath. The breath is a subtle yet powerful tool in which to release much of the stress, tension or anxiety associated with headaches and migraines.
Ujjayi Breathing – The Psychic Breath
Known as the pranayama that gives freedom to bondage, or the psychic breath, Ujjayi breathing is both simple and powerful. Start by sitting for a few quiet minutes in a comfortable position, closing the eyes and relaxing the body completely. Begin by observing the natural breath without making any effort to change it. Then shift your awareness to your throat. Imagine that the breath is moving in and out through the throat.
Gently contracting the throat muscles, breath in and out slowly and deeply. The sound that starts to come from the throat is like the sound of a baby snoring. It is just a very gentle sound that should only be heard by you, so keep it light. Concentrate on the sound in your throat. Begin by practicing the Ujjayi breath for up to 5 minutes, working up towards 15 to 20.You can practice Ujjayi breathing whilst lying down, which is especially good for people suffering from insomnia, but sitting up will give you the added benefits of a rejuvenating
Yoga Kriyas for Headache: NETI KRIYA
To clean the internal passages perform Kunjal and fast by consuming small quantities of fruits&milk.
Yoga asanas like paschimottanasana, Tadasana, Bhujangasana, Halasana, Sarvangasana, nd shavasana are the best choice in this condition.