Bhadrasana (Gracious Pose | Butterfly Pose)
The Sanskrit name is derived from Bhadra (भद्रा) meaning gracious, auspicious or blessed and āsana (आसन)…
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Yoga poses for recurrent headaches and migraine are gentle moves that ease neck, shoulder and face tension. They may help calm triggers such as stress. They do not treat migraine. This page lists safe poses by level, practice tips and warning signs. It does not replace medical care.
Understanding the Category
What Are Recurrent Headaches / Migraine?
Recurrent headaches and migraine often come with a tight neck, tense shoulders and stress. Poses cannot stop a migraine attack. These poses relax the neck, face and shoulders and slow the breath. They work best between attacks.Rest: Savasana and Supta Baddha Konasana calm the body and breath.Release: Marjariasana and Setubandhasana ease the neck and upper back.Stand: Tadasana and Virabhadrasana II train an even, upright stance.Sequence: practice between attacks. Start lying down, then add standing poses.
Why Practice
Benefits of Recurrent Headaches / Migraine
Neck Ease
Gentle moves loosen a tight neck. A loose neck takes strain off the head.
Shoulder Release
Slow poses soften tense shoulders. Soft shoulders let the neck relax.
Calm Mind
Slow breathing calms the body and mind. Less stress may lower common triggers.
Posture
Tall poses train a level head and long spine. Good posture helps screen comfort.
Easier Breathing
Open chest poses give the ribs more room. Slow breaths feel less tiring.
Steady Routine
Short, regular practice builds calm habits. Steady habits may help lower stress.
Suitability
Who Should Practice?
- Adults with tension type or recurrent headaches
- People with migraine, between attacks
- People with a tight neck or shoulders
- People who use screens for long hours
- Beginners who want slow, gentle poses
Contraindications
Who Should Avoid Recurrent Headaches / Migraine?
- Sudden, severe headache: get urgent care
- Headache with fever, stiff neck or confusion: get urgent care
- Headache after a head injury: see a doctor
- Practice during a migraine attack with nausea
- Inversions such as Headstand and Shoulderstand
- Strong neck rolls and forced neck bends
- Hot yoga and bright, noisy rooms
- Holding the breath or fast, forceful breathing
By Level
Beginner Recurrent Headaches / Migraine
- Sukhasana (Easy Pose) A seated base for calm, soft breathing
- Tadasana (Mountain Pose) Builds a tall spine and a level head
- Savasana (Corpse Pose) Rests the body and relaxes the face
- Supta Baddha Konasana (Reclined Bound Angle Pose) Opens the chest and softens the neck
- Viparita Karani (Legs Up The Wall Pose) Calms the body and slows the breath
By Level
Intermediate Recurrent Headaches / Migraine
- Marjariasana (Cat Pose) Gently moves the neck and upper back
- Setubandhasana (Bridge Pose) Releases the neck and shoulders with support
- Adho Mukha Virasana (Supported Child Pose) Rests the head and eases the back
- Virabhadrasana II (Warrior II Pose) Opens the chest with a steady head
By Level
Advanced Recurrent Headaches / Migraine
- Ardha Chandrasana (Half Moon Pose) Builds balance with a long, steady neck
- Vrikshasana (Tree Pose) Builds calm focus and steady balance
- Utthita Hasta Padangusthasana (Extended Hand To Big Toe Pose) Builds balance and a steady gaze
Anatomy
Muscles Worked
🙆
Neck
Deep neck flexors, scalenes
🤷
Shoulders
Trapezius, deltoids
🧍
Upper Back
Rhomboids, lower trapezius
😌
Face and Jaw
Masseter, temporalis
🫁
Breathing Muscles
Diaphragm, intercostals
🧘
Core
Transversus abdominis, rectus abdominis
Practice Tips
Tips for Safe Practice
- ✓Check with your doctor before you start
- ✓Practice in a quiet, dim, cool room
- ✓Keep the jaw, brow and eyes soft
- ✓Move the neck slowly, never force it
- ✓Hold each pose for 15 to 30 seconds
- ✓Breathe slowly through the nose
- ✓Drink water before and after practice
- ✓Stop at once if a headache starts or grows
Common Questions
Frequently Asked Questions
Can yoga help recurrent headaches?
Yes, gentle yoga may ease tension headaches by relaxing the neck and shoulders and lowering stress. It does not replace treatment. Check with your doctor, especially for frequent headaches.
Can yoga stop a migraine?
Yoga cannot stop an attack. Regular practice between attacks may help lower stress and neck tension, which can be triggers. Rest in a dark, quiet room during an attack.
Which poses are best for headaches?
Savasana, Supta Baddha Konasana, Viparita Karani and Sukhasana relax the body and slow the breath. Add Marjariasana and Setubandhasana when you feel steady.
Which poses should I avoid?
Avoid inversions, strong neck rolls, hot yoga and breath holds. Do not practice during an attack. Stop at once if a headache starts or grows.
How often should I practice?
Practice 10 to 15 minutes, once a day if you can. Short, regular sessions work best. Keep the room quiet and cool.
When should I get urgent help?
Get urgent help for a sudden, severe headache, or a headache with fever, stiff neck, confusion or weakness. See a doctor if headaches are new or getting worse. Yoga does not replace care.