Therapeutic exercise
Gentle Yoga for Migraine
Short restorative yoga sequence (child's pose, cat-cow, gentle cobra, restful posture). Reduces attack frequency in randomized clinical trials.
How to perform
- Starting position. Start in child's pose (Balasana) for 1–2 minutes.
- Step 2. Progress to cat-cow (5 slow cycles).
- Step 3. Gentle cobra (low Bhujangasana) for 20 seconds × 3.
- Return. Finish in savasana (supine rest) for 5–10 minutes with 4-7-8 breathing.
When not to perform
- Active migraine attack
- Acute injury preventing the postures
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Diaphragmatic Breathing
Trains the diaphragm as the primary respiratory mover, reducing the overload on accessory cervical muscles. A key component in the treatment of cervicothoracic myofascial pain syndrome.
Box Breathing
A four-count breathing technique with equal phases. Reduces the sympathetic activation associated with the migraine prodrome and interrupts the cervical-tension cycle.
4-7-8 Breathing with Gentle Movement
Combines regulatory 4-7-8 breathing with arm elevation and lowering. Reduces the central-nervous-system hyperexcitability typical of fibromyalgia.