3x the best yoga poses against headaches

Time for a pounding head, we never have. Stress, muscle tension, or menstruation: all causes that can lead to headaches. Relaxation through yoga can help with this. Yoga expert Lien Matthijs explains: “Yoga can bring mental peace and moreover, relaxation and movement can stimulate the circulation, which is hindered by muscle tension, again.” Poses where your head is lower than your feet are ideal according to Lien. So are you suffering from headaches? Then try these three yoga exercises.

1. Paschimottanasana
This seated forward bend opens the hamstrings and stretches the lower back and hips. This creates pressure in the abdominal area, which stimulates circulation and the removal of waste products. Additionally, the intense stretch at the back of the legs stimulates the bladder and kidney meridians. For this reason, this exercise has a relaxing and calming effect on the mind.

1. Sit down and stretch your legs out in front of you.
2. Tilt your pelvis forward.
3. Pull your toes from both feet towards you.
4. Inhale and circle your arms up.
5. Exhale and bend as far forward as possible. Meanwhile, grab your feet (or ankles).
6. Let your head hang relaxed.
7. Breathe five times and come back up slowly.

2. Prasarita padottanasana
The extended forward bend trains the inner and outer sides of the legs and lengthens your spine. It can relieve mild back pain and brings calmness to your mind. This is because the exercise ensures that oxygen-rich blood flows to your brain. This gives you new energy and reduces fatigue complaints.

1. Stand upright and spread your legs as far apart as possible. Make sure your feet are one to one and a half meters apart. Your toes point straight forward.
2. Interlace your arms behind your back. Then pull your hands down, opening your chest. 
3. Inhale and on the next exhale, bend all the way forward.
4. Push your hands away from your back, as shown in the image. Let your head hang relaxed. 
5. Stay in this pose for five breaths.
6. Release your hands and place them on your hips. Inhale again. Then slowly come up with a bend in your knees.

3. Adho mukha svanasana
Also known as the downward facing dog. This versatile yoga pose allows energy to flow throughout the body. It also stretches the shoulders, back, wrists, hands, hamstrings, and calves. The pose counteracts stiffness in the legs, back, and shoulders and is effective against headaches, insomnia, some types of back pain, stress, and fatigue.

1. Get on your hands and knees. Make sure your hands are shoulder-width apart. Place your knees hip-width apart.
2. Inhale and curl your toes into the yoga mat. 
3. Exhale and lift your hips up.
4. Let your head hang relaxed.
5. Stay in this pose for five breaths. It's okay if you keep your knees slightly bent. This way you relieve your back. 
6. Inhale and as you exhale, bring your knees back to the mat and sit down slowly. 

(source: Libelle.be, Yogaonline.nl)