Yoga and Exercise for Migraine

Regular gentle exercise and yoga may help some people have fewer migraine attacks. Evidence is modest, and these are not a replacement for treatment.

When to practise

Between attacks, when you feel well. Do not practise during an attack, when it can make pain worse.

What may help

• Diaphragmatic breathing: slow belly breathing for 5 to 10 minutes
• Anulom Vilom (alternate nostril breathing): gentle, without breath holding
• Bhramari (humming bee breath): soft humming for a few rounds, if it feels comfortable
• Gentle neck and shoulder stretches: slow, without forcing
• Child's pose and forward fold with support: held for a short time
• Shavasana: lying relaxation for 5 to 10 minutes
• Brisk walking, cycling or swimming: about 30 minutes most days, started slowly

Practice tips

• Practise in a cool, quiet room
• Warm up for a few minutes before aerobic exercise to avoid triggering an attack
• Drink water and do not exercise on an empty stomach
• Build up slowly over weeks

What to avoid

• Hot yoga, fast flows and long head-down poses
• Breath holding and rapid breathing
• Heavy straining or lifting
• Sudden strenuous exercise that starts an attack

When to stop

Stop if you feel a headache starting, dizziness or visual changes.

Key point

Regular, gentle practice may lower stress and help prevention. Keep taking your medicines as advised.

Remember

Do not use yoga as a reason to stop prescribed medicines. Share your routine with your doctor.