Yoga for Headaches
Written and reviewed by The Kriya Yogi
Most headaches yoga can meaningfully help with are tension-type, driven by tight neck and shoulder muscles, jaw clenching, and shallow breathing under stress. This sequence targets those factors directly and is not intended for migraine treatment.
Why tension headaches respond to this combination
Tight muscles at the base of the skull, in the upper trapezius, and around the jaw can all refer pain into the head, and shallow, chest-driven breathing under stress tends to keep those muscles activated. Working all three together — neck and shoulder release, jaw awareness, and slower breathing — addresses more of the pattern than any one alone.
How to practise
Begin with slow, longer exhales to shift out of a stress-driven breathing pattern before any physical stretching. Move into gentle neck and shoulder release, paying attention to the base of the skull and the upper trapezius, and check in on jaw tension throughout.
What to avoid
Avoid inversions and vigorous practice during an active headache, since increased blood flow to the head can worsen some headache types. Avoid deep neck stretches during an active headache; gentle, small movements are more appropriate than aggressive stretching in the moment.
How often
A short daily practice — five to ten minutes of neck, shoulder and breath work — as a preventive habit tends to help frequency and intensity more than only practising once a headache has started. Work at the edge where breathing stays quiet and even. Sharp, shooting, radiating or electric sensation is a signal to come out of a shape, not to push further.
The sequence
- 01
- 02
- 03
- 04ParighasanaGate Pose
Gate pose to open the side body and shoulder line linked to neck and head tension.
- 05BalasanaChild's Pose
Rest with the forehead supported on a block or the floor, easing tension at the base of the skull.
- 06Adho Mukha SvanasanaDownward-Facing Dog
Only if not in an active headache; a gentle version to release the neck and shoulders.
- 07Viparita KaraniLegs Up the Wall
Only if not in an active headache; a calming inversion alternative that avoids a fully inverted head position.
- 08ShavasanaCorpse Pose
Rest with the eyes covered and a slow breath count, letting the whole face and jaw soften.
For seated or floor-based work, use a clean, stable surface with enough support for comfort.
Cautions
- See a doctor urgently for a sudden, severe 'worst-ever' headache, or a headache with fever, stiff neck, confusion or vision changes.
- See a doctor if headaches are new, changing in pattern, or worsening despite typical relief measures.
- This sequence is for tension-type headaches, not a treatment for migraine or cluster headache.
- Avoid inversions and vigorous practice during an active headache.
- Frequent headaches needing regular pain medication are worth a medical review rather than yoga alone.
What the evidence supports
Several small studies suggest yoga and relaxation-based practices can reduce the frequency of tension-type headaches, and one often-cited trial found yoga plus conventional care outperformed conventional care alone for migraine frequency, though sample sizes are generally small and results should be read cautiously rather than as proof of a cure.
Questions about headaches
+ Can yoga help with headaches?
+ Which yoga poses are good for headaches?
+ Should I do yoga during a migraine?
+ Can poor posture cause headaches?
+ When is a headache a medical emergency?
Keep reading
Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.