FitnessWorkouts

These 8 Yoga Poses May Help You Find Relief for Migraine Attacks

Doing yoga for headaches and migraines can help you find relief through the combination of physical movement, breathwork, and meditation.

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Photo: Getty Images/Oscar Wong
Published Jan 5, 2023

Written by 

Amber Sayer

When you’re down for the count with a searing headache or a migraine attack, you’ll probably look just about anywhere to find relief. One place you might not have thought of? The yoga mat.

Experts in This Article

Arielle Martone

Arielle Martone, DPT, NCS, is a physical therapist, certified yoga instructor, and owner of Find Your Way Mama.

Yoga can have profound physiological and psychological effects. “Yoga brings together the mind, body, and spirit,” says Arielle Martone-Snell, DPT, NCS, a physical therapist, certified yoga instructor, and owner of Find Your Way Mama. With roots in Hinduism, the practice is composed of eight pillars, including the physical poses (asana), meditation (dhyana), and breathwork (pranayama). “Each can have positive impacts on one’s self (brain and body) and that can be amplified when working together,” says Martone-Snell.

As such, it’s little surprise that there have been several studies that demonstrate the effectiveness of yoga for migraine attacks as an addition to medical treatment. (It’s always best to talk with your doctor if you’re experiencing migraine attacks, as there are a number of medications and other tools to help treat and prevent them.)

Martone-Snell explains that asanas—the postures you move through in a yoga flow—build strength and improve balance, flexibility, circulation, and body awareness or proprioception. “The physical aspects of yoga are no different than any other workout; you can obtain that ‘runner’s high’ after practice, due to flooding the brain with dopamine and serotonin, both of which can improve mood,” she shares. Asanas can also help correct muscle imbalances, and reduce muscular tension.

Mindfulness meditation can help rewire the brain via neuroplasticity. “Through meditation, one can make their brain less sensitive to pain, reduce anxiety, and improve acceptance,” says Martone-Snell.

Meanwhile, the focus on pranayama can help to decrease stress and anxiety by modulating the heart rate and bringing you back to the present moment and back into your body. Martone-Snell says this kind of breathwork also improves oxygenation of the body and can alleviate pain.

So how can you combine all three in yoga for headaches and migraine attacks?

First, figure out what type of head pain you’re experiencing

Martone-Snell says there are a few different types of headaches, and the ultimate impact of practicing yoga can depend on the type you have.

The first important distinction is between primary and secondary headaches. With a primary headache, the headache itself is the main problem. In contrast, a secondary headache is the result of another medical condition, such as a brain injury or sinus infection, which is what will need to be targeted to find relief.

Martone-Snell says there are three common types of head pain—tension headaches, migraine attacks, and cluster headaches—that differ in cause and presentation.

Tension headaches are the mildest of the group but can still be very uncomfortable, she says. “They are often described as dull and achy or throbbing across or around the head. They are often accompanied by muscle tenderness in the head, neck, and shoulders.”

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Migraine attacks with headaches are typically on one side of the face and are described as pulsating and severe. “They are often accompanied by increased sensitivity to light, sound, and smells. Some migraines will have an aura prior to the pain,” explains Martone-Snell. The aura experience can differ significantly between different people—it could be visual disturbances or tingling sensations—but it will usually be consistent for that person.

The least common and most severe type of primary headache is a cluster headache. “Clusters are often a more pinpoint location—often near the eye and may be accompanied by eye drooping and tearing,” says Martone-Snell.

How to use yoga for headaches and migraine attacks

Martone-Snell says it’s best to practice yoga regularly if you want to reduce the frequency of migraine attacks or other headaches. When you’re experiencing acute symptoms, it’s not the time to do a strenuous yoga class full of powerful asanas. Instead, focus on meditation and breathwork while incorporating some gentle restorative poses. Martone-Snell walked us through a few asanas that can help you find relief due to their focus on opening the chest, neck, and shoulders.

Chest opening warmup

Martone-Snell says that heart-opening yoga poses like this movement are thought to stimulate the vagus nerve, which can be helpful in headache management.

  1. 1.
    Sit in a comfortable seated position holding onto a yoga strap or belt with your thumbs up and arms as wide apart as possible.
  2. 2.
    Inhale, slowly raising your arms up overhead.
  3. 3.
    Exhale, slowly lowering your arms behind you (your arms will widen as they move behind you). Keep your thumbs pointing up throughout.
  4. 4.
    Continue raising your arms with each inhale and lower them back down on the exhale, alternating in front of and behind your body.
  5. 5.
    Perform 10 reps.

Eagle arms (Garudasana)

Martone-Snell says this pose stretches your back and shoulders.

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  1. 1.
    Sit with your legs crossed, arms crossed at the elbow, then wrapped around each other so the palms can press together.
  2. 2.
    Lift your elbows to shoulder height, and then slowly press your hands away from your face to deepen the stretch.
  3. 3.
    Hold for 20 to 30 seconds.

Seated cow face pose (Gomukhasana)

Martone-Snell says this is a great yoga pose to open your chest and shoulders, which can reduce the tension that can lead upward and manifest as a headache.

  1. 1.
    Sit upright with legs crossed at the knees: Your left foot should be to the outside of your right hip, while the right foot should be to the outside of your left hip, with your right knee stacked on top of the left knee.
  2. 2.
    Make your two hands meet together behind your back by slipping your right arm under your armpit then behind your chest with the fingers reaching up, and bending the left arm up and over your shoulder behind you with the fingers pointing down.
  3. 3.
    Interlace your fingers and open your chest into the stretch. If your hands can’t reach each other, grab onto a towel or strap between them.
  4. 4.
    Repeat on the other side.

Fish pose (Matsyasana)

Martone-Snell says if you have an active headache, you can use blocks and bolsters to support your back and keep your head above your heart in this heart-opening pose.

  1. 1.
    Lie on your back, with your knees bent, feet flat on the floor, arms along your body, and your palms facing down.
  2. 2.
    Lift your hips and slide your hands underneath the top of your butt where it meets your lower back.
  3. 3.
    Inhale, lifting your chest up off the ground and bending your head back by pressing into your elbows and shoulders.
  4. 4.
    Hold for five breaths.
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Lion’s pose (Simhasana)

Combining asana and pranayama, Martone -Snell says this pose, practiced with lion’s breath, helps reduce tension in the face.

  1. 1.
    Kneel on the floor with your hips on your heels, palms on the floor.
  2. 2.
    Exhale, arching back with mouth wide open, tongue out, and make a “roar” sound.

Supported child’s pose

This yoga pose can be used for headache relief if you use a pillow or bolster to keep your head above your heart.

  1. 1.
    Kneel with a bolster in front of you, big toes together, knees wide.
  2. 2.
    Sit back on your heels and rest your stomach, chest, and head on the bolster in front of you. Your arms should be extended straight in front of you as far as they can go.
  3. 3.
    Focus on breathing deeply, aiming to exhale longer than you inhale, which stimulates your vagus nerve. Try a 4- to 6-count inhale and a 6- to 8-count exhale.

Cobra pose (Bhujangasana)

Martone-Snell says this is essentially a gentle backbend or heart-opener pose that may ease headaches.

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  1. 1.
    Life face down with your legs extended behind you, big toes touching.
  2. 2.
    Place your hands just outside your lower ribs with your palms on the ground and fingers pointing forward.
  3. 3.
    Inhale, lifting your head and chest by using the muscles in your back. You should feel a good stretch in the front of your chest.
  4. 4.
    Hold for 30 seconds.

Supine spinal twist (Supta Matsyendrasana)

Martone-Snell says this asana stretches your neck and back. For headache relief, she suggests placing a small yoga ball or lacrosse ball under your occiput (the back of the head near the base of the skull) when turning your head from side to side. “This will act as a massage to ease tension in the suboccipital muscles,” she says.

  1. 1.
    Lie on your back with your arms stretched out like a “T.”
  2. 2.
    Bend your knees so that your feet are flat on the floor.
  3. 3.
    Slowly lower your knees to one side. You can place the hand on that side over the top of your knees to apply more of a stretch, or you can put a yoga block or bolster under your knees for less of a stretch.
  4. 4.
    Turn your head to the opposite side (towards the outstretched arm).
  5. 5.
    Hold the pose for 5 to 10 breaths, and then switch sides.

A consistent yoga practice can be a wonderful non-pharmacological addition to treatment for migraine attacks and headaches. However, Martone-Snell says that if the pain is persistent or disruptive to your daily life, you should always see your physician to discuss workup and treatment.

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FitnessWorkouts

Adult Ballet is on the Rise—And Yes, You Should Totally Try it

Here's what to know before your first class.

Published Feb 26, 2025

Written by 

Lauren Wingenroth

Maybe it's the reemergence of balletcore, or maybe we're all just trying to discover our inner child, but ballet classes for adults are majorly on the rise. 

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Former Miami City Ballet dancer Miriam Landis has seen the adult ballet boom firsthand in her adult beginner classes at the Pacific Northwest Ballet School in Seattle. “My classes have grown up to the point where I’ll have 50 people in one class,” she says. “Especially since COVID, people really have this need for connection and shared sense of purpose. It’s really different from going to an exercise class—it’s a little bit of a meditation.” 

While many adults are finding community, creativity and purpose in ballet classes, there can also be an intimidation factor. After all, it’s an art form often depicted as elite and exclusive. But Landis says the vibe of most adult classes couldn’t be further from the cutthroat worlds of Center Stage or Black Swan. 

“People do feel like it has an exclusive aura,” she says. “But we’re really trying to include rather than exclude. I’ve had students say they were always too scared to come, but they were so glad they did. When people discover it, it really becomes something meaningful in their life.”

Inspired to hit the ballet barre? Here’s what veteran teachers and adult ballet regulars think you should know before you go, plus the benefits you can expect to get out of ballet as an adult. 

What to know before your first adult ballet class

“Beginner” doesn’t always mean beginner.

Confusingly, just because a class is labeled “beginner” doesn’t mean it’s appropriate for first timers, says Landis. Instead, look for classes called “absolute beginner” or “fundamentals” to learn the basics. “It’s like a language,” says Landis. “It’s not like a yoga class where you can go in and follow along.” 

If you aren’t sure, call the studio to ask if a class is intended for first timers. Or, some studios will even let you observe a class before you try it, says Dawn Hillen, who teaches absolute beginner ballet at The Ailey Extension in New York City. “Go see the teacher, and watch how they interact with the students,” she says. “That’s the single best way to know if it’s a good fit for you.”

It isn’t a fitness class.

Yes, ballet is a form of exercise. But a ballet class is not a fitness class. Plenty of first timers come in with that mindset, only to have their understanding deepen over time, says Landis. “There’s a real artistic aspect to it that doesn’t exist in an exercise class,” she says. “You’re going to be thinking about every part of your body, not just executing a step, but how you execute the step; the quality of it.” (FYI: Though barre classes often claim to be ballet-inspired, real ballet classes are actually very different.) 

Expect your ballet teacher to speak in metaphors and imagery more than you may be used to. (For instance, Landis might tell students to hold their hand as if they have “a million diamonds on their fingers.”) There’s also the focus on moving to the music, and on performing for an imagined audience. “Everything is taught based on how your audience is going to receive it,” Landis says. “How are you going to offer your cheek to the person sitting in the third ring so that what you’re projecting reaches them?” 

Though you’ll likely gain strength, coordination and flexibility from a ballet practice, ultimately ballet is about learning a craft, says Landis. 

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You don’t have to splurge on leotards—unless you want to.

If your adult ballet dreams involve a leotard, pink tights and a ballet skirt, that’s great. Hillen says for some students, feeling like they look the part enhances their experience. But if you don’t feel comfortable in traditional ballet attire—or you don’t want to spend money for an activity you aren’t sure you’ll stick with—she says anything you can move in is fine to wear. Form-fitting activewear is ideal, she says, so that teachers can see the alignment of your body, but she understands that some beginners might feel better in looser clothes. 

Shoes are a different story. Street shoes are typically not allowed in dance studios, so you’ll either want to invest in ballet shoes (jazz shoes are also fine, says Hillen) or wear socks. But be aware that socks can be slippery, says Landis, who often sends new dancers to the school’s lost and found to try and find a pair that’ll work for them.

Be respectful, but don’t worry too much about “ballet etiquette.” 

If you’ve watched enough ballet movies, you may be familiar with the concept that ballet culture contains countless unspoken rules and etiquette norms. While there’s some truth to that, in the low-stakes world of an adult ballet class, you don’t need to worry about much that isn’t common sense or similar to what you’d encounter in a fitness class.

For instance, you’ll be in close proximity to others, so be mindful about personal hygiene and not wearing heavy perfumes, suggests Landis. Arrive early, try to avoid having to leave and reenter the class, and keep your phone in your bag and on silent. 

Spatial awareness is key: Avoid standing too close to anyone else, or standing directly in front of anyone while working in the center of the room. Landis says that it’s common for regulars to use the same barre spot during every class, so it’s a nice courtesy to ask someone if a spot is available before parking yourself there. And when you’re doing steps that travel across the floor, “maintain the traffic pattern, even if you mess up the steps,” says Hillen. “If you come to a dead stop and people are traveling behind you, people can get injured.”

It’s customary to thank your teacher (and pianist, if there is one) at the end of class, but Hillen recommends also saying hello before class begins, to introduce yourself, explain that you’re new, and flag any injuries you may have. 

Embrace the corrections. 

Unlike in a yoga class, where you may get one or two hands-on adjustments, or a fitness class, where the coach may give some general form suggestions, in ballet, teachers give individualized corrections near-constantly. 

When a teacher gives you a correction, rather than dwelling on the fact that you’re doing something wrong, try to see it as an opportunity to learn and grow, says Hillen. Often, she says, teachers give corrections because they see potential and they want to help you reach it. “If a teacher turns their eye to you, it’s a gift,” she says. That said, if you feel the environment of the class is such that corrections aren’t well-intended or are making you uncomfortable, you may want to find a teacher who is a better fit for you.

“I always tell students that they can mess up in front of me; that this is a safe space and I’m here to support their journey,” says Landis. “Even if teachers aren’t skilled at communicating that, their role is to help you learn the skill you’re there to learn.” 

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The benefits of adult ballet classes 

Practicing ballet as an adult has myriad benefits, depending on what you’re hoping to get out of it. First, there’s the physical: A ballet class is a form of anaerobic exercise, says Hillen, meaning there will be short bursts of movement that get you huffing and puffing, followed by rest as you learn the next combination. She says ballet also develops strength, flexibility, mobility, coordination, balance and good posture. 

There are also the mental benefits, she says, like greater spatial and body awareness. “You’re constantly being asked to remember new things,” Hillen says. “So you’re making a healthier brain by learning something quickly and producing it physically.”

For Beverly Lippman, a regular at Hillen’s class, ballet helps her “focus on the moment,” she says. “Everything else goes away. It’s a very restorative space.” Landis agrees. “The ability to slow down, listen to music, be in your body and be present is incredibly valuable,” she says. “That is so missing from our general lifestyle.” 

Often, adult ballet classes are highly social, welcoming spaces, says Adrienne Chan, who takes Landis’ class at Pacific Northwest Ballet School. “I’ve made a lot of friends—it’s been wonderful,” she says. “Everyone cheers each other on.”

For Melissa Castañeda, who teachers adult beginner ballet at the Ballet Hispánico School of Dance in New York City, there’s power in learning that you are capable of something new as an adult. “It’s always a joy to see students discovering something they didn’t know about themselves,” she says. “It’s common for people to discover that their bodies are able to move in ways they never thought they could move. Your confidence will increase if you’re training with a good instructor who allows you to discover that in yourself.”

“They’re just immeasurable,” says Hillen on the benefits of ballet. “It expands your life.”

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