Yoga is a fantastic way to manage your wellbeing, but with many different styles to choose from, what is the best yoga for migraine?
Do you know your Ashtanga from your Iyengar?
When I started my yoga journey, yoga was yoga. Heading into a large room, I practiced yoga with a large group of other people. Walking across my mat, I tried to follow the instructions of the teacher at the front of the room. I was just doing yoga and had no idea that there were so many different styles of this practice. When joining that first yoga class, I was looking for a way to manage my bad mood and improve my sleep. I didn’t know that different styles of yoga worked better for different solutions.
A quick Google search tells me that there are 8 or 9 main styles of yoga. While the AI on Chat GPT suggested 15 distinct styles. With so many styles of yoga to choose from, where should a migraine sufferer start? Read on to learn about some of the main styles of yoga and find out what might work for you.
Ashtanga
Ashtanga yoga is a style of yoga that encompasses a defined sequence of postures. These postures or asanas are practiced in the same order 6 days a week. Originally taught by K Pattabhi Jois, Ashtanga yoga dates back to the early 20th century.th century. The best way to learn Ashtanga is to attend a Mysore style practice. In this course, all students work alone, supported by an experienced teacher, throughout the sequence. The teacher will offer support in the form of adjustments and additional teaching to support the mastery of yoga asanas. Ashtanga yoga is made up of 6 series of sequences. The next sequence is only taught after the previous one has been successfully completed.
Ashtanga is a great practice for those looking for a physical and mental challenge. Providing a set sequence of yoga postures to learn makes this an easy practice to do at home. By working with the breath to move through the postures, the practice of Ashtanga becomes a meditation in movement. This can offer a change of direction and a goal to achieve, away from the migraine life. Practicing 6 days a week, this style of yoga offers the possibility of developing strength, flexibility and concentration relatively quickly.
This style of yoga requires dedication to stepping on the mat every day and working on your practice. This may not be the best option during a migraine attack, as it could hinder your progress.
Vinyasa
Vinyasa is a popular style of yoga taught in many classes. It is a flowing sequence of postures where the breath guides the practitioner between asanas. Each position can be held for up to 5 breaths. Classes will follow a balanced sequence working through a series of standing, balancing, sitting and leaning positions. Vinyasa yoga emphasizes focusing on breathing. By connecting with the breath as we move through yoga asanas, we are encouraged to live in the present moment.
A complete Vinyasa class will incorporate elements of breathing and meditation as well as the physical practice of yoga asanas. Vinyasa yoga is ideal for those looking for more movement and the challenge of a different sequence each class. It also offers the opportunity to adopt some of the other yogic teachings, including meditation and focusing on breathing. Learning to calm the mind through meditation and calm the nervous system with breathing can prove invaluable in the ongoing process of migraine management.
Iyengar
BKS Iyengar is quite famous in terms of yoga as he is the author of several books on yoga. He shared the same teacher as Pattabhi Jois and therefore there are several similarities between the two styles of yoga. Iyengar yoga focuses on alignment, detail and precision in practice. This style of yoga uses props to help people of all levels develop their practice.
In an Iyengar yoga class, students stay in postures a little longer than the styles mentioned above. This allows the muscles to relax as the practitioner develops greater awareness of the asana they are working on.
Learning to relax muscles during a yoga practice can provide valuable insight into being more in tune with the body. This style of yoga is a good choice for migraine because the focus on alignment can help relieve tense shoulders and neck, which could contribute to migraine pain.
Yin
Yin Yoga is a relatively new form of yoga with origins dating back to the 1970s. This style of yoga is slow and involves staying in postures for a period of time. The goal here is to put “strain” on the deeper connective tissues of the body. Yin yoga incorporates traditional Chinese medicine, as many yin asanas work within the subtle body or meridian lines. The goal of this practice is to improve mobility and flexibility. This is achieved by increasing circulation in the body while cultivating a calmer, more introspective practice. Yin Yoga does not focus on correct alignment for each posture, but takes a functional approach. A functional approach allows practitioners to modify positions to suit them rather than the other way around.
Yin is a great way to manage the lingering effects of migraine. It offers the opportunity to slow down, accept support in the form of props, and learn to relax. Working with traditional Chinese medicine, yin yoga stimulates the meridians to balance the body. This can help the nervous system heal itself. This style of yoga also teaches us to sit with our discomfort, which is another valuable tool for managing persistent pain. Try this yin yoga class for migraine.
Repairer
The main goal of restorative yoga is to relax the body, reduce stress and reset the nervous system. ALL props to support the body while the positions are held for up to 20 minutes. Unlike Yin yoga, Restorative Yoga offers the opportunity to feel supported and relax. This allows time for recovery and healing to accelerate.
Restorative yoga is ideal for those recovering from illness or injury. The use of props and the length of time spent in a position provide a space for mental and physical relaxation. This practice is a positive way to teach the body to relax deeply, allowing for healing. It’s also a great way to promote deeper, more restful sleep. Learn more about restorative yoga for migraine here.
What do you do next?
These are just a selection of yoga styles, there are many more. But it’s important to remember that not all styles of yoga are best for migraine. Being aware of your own needs and adapting your daily practice is at the heart of what yoga really is. Choose what suits you and don’t be afraid to try new styles of yoga, making sure you get proper rest. Knowing the best yoga for migraine is the first step to taking a leading role in your healing journey. As you begin your yoga journey, it is important to remember that your yoga practice can and should change throughout the year and throughout your life.
The actual practice of yoga is not static like many forms of exercise. Yoga offers the possibility of finding ourselves as we are every day. It is important to assess what is required and then implement an appropriate plan. Some days, movement is the best thing for the body and mind. Other days, a more restorative practice provides what we need. Listen to your own inner guidance and take the first steps.