Yoga For Headaches
What's up my friendsé Welcome to Yoga withAdriene. I'm Adriene. Sorry you have a headache. Let's do some yoga to try to help you feelbetter. All right, so we're going to begin in a comfortableseat. I recommend, since we're going for a nurturing practice here, maybe lifting thehips up on a blanket here, like so. You can also sit up on a pillow or a block or a book.It's not necessary. You can even do this part in a chair. But just take a second to getinto a comfortable seat, because we're going to begin with my number one headache remedy,which is a little Pranayama, alternate nostril breathing, which we have a tutorial for as wellthat I'll link you to. But I'll take you through
the steps here, since we're here now, together.We'll take the hand out in front and we're just going to take the three middle fingersand draw them in towards the palm. Then I will sit up nice and tall. Take a deep breathin and a long breath out. I'm going to begin with Nadi Shodhana, alternate nostril breathing.So, I'll bring the thumb to the right nostril. You can keep your eyes open to check me out,and then once you feel like you get the rhythm, we'll close the eyes and just kind of softenthe skin of the face a little bit here. So Nadi Shodhana, alternate nostril breathing,we bring the right thumb to the right nostril. I'm going to take a deep breath in throughthe left nostril. After the inhale at the
top, I'm going to bring my right pinkie nowto plug the left nostril as I breathe out through the right. So, I'm alternating inand out. Now I'll inhale in through the right nostril. Pause at the top. Alternate. Andbreathe out through the left nostril. Inhale in through the left. Pause at the top, resealthe left nostril and switch out through the right. So, if this is new to you and you'relike, quot;I have a headache, I can't learn anything new right now. I'm so frustrated,quot; I understand.I'm just going to meet you at the pass with that. So, drop the hands for a second, takea deep breath in and exhale. Shake it out. And we try again. So, each time we're inhaling,we're switching to the alternate nostril and
then we're exhaling. Each time we exhale,we'll inhale through that same nostril. This breath, this Pranayama practice, especiallyonce you get the hang of it, is so calming, so cooling, really great for headaches andreally wonderful particularly for sinus headaches. We're going to address a couple of differentkinds of headaches, the sinus headaches, tension headaches, stress. But let's begin again,a little alternate nostril breathing and we'll have a separate tutorial for migraines, but ifyou're really already feeling that pounding headache, really splitting your moment intwo, you might just do this alternate nostril breathing and then save the rest of the tutorialfor later.
So, here we go. A couple of more passes. I'llclose the eyes this time maybe. And inhale, in through the left nostril, sealing the right.Pause and switch. Exhale out through the right. Inhale, in through the right. Switch. Outthrough the left. Deep inhale, in through the left. Pause and switch. Long exhale, outthrough the right. Sit up nice and tall. Inhale deeply through the right. Pause, switch andseal out through the left. Inhale in through the left. Pause, switch, seal and out throughthe right. Deep inhale in through the right nostril. And switch, and out through the left.We'll continue in just a couple of moments on your own.
Let's do one more pass, seeing if we can extendthe inhalation and exhalation a little more. Finish it out wherever you are. Even it outif you must and then we'll find what feels good as we release the hands and take a secondto just breathe in and out through both nostrils. Sit up nice and tall. Relax the skin of theface. Close your eyes, you don't need to look at the tutorial here. I gotcha. See if you canalign your head over your heart and your heart over the pelvis or the base of the spine here.So, just bring a little consciousness into the body. Then nice and easy, we'll draw theshoulders up towards the ears on a big breath in. And on an exhale, draw the shoulder bladesin and together and down for your release.