YogaandAyurvedaforHeadachesandMigraines

by Meggan Brummer

The Prevalence of Headaches andMigraines

How many people in the world canclaim that they bave never experiencedtbe ache in their bead tbat we commonlyrefer to as a headacbe? It is a fact tbatnearly all of us will suffer from abeadache during our lifetime; the lessfortunate will suffer from migraines.

Followed hy back pain, headaches andcommon colds are tbe two main causes oftime off work for Australians! Accordingto the National Healtb Survey conductedin Australia from February to November2001, 2.2 million people reported tbatthey bad headaches that had startedrecently and 22.000 reported headacheson a longer-term basis.'

Migraines, classified as a disease ofthe nervous system, will affect aroundfive percent of tbe Australian male popu-lation and 15% of tbe female populationand are most common in the Australianpopulation age group between 35 and 44years of age.

Identirying Headaches and MigrainesAccording to Aled Francis, a

Manipulative Pbysiotherapist from theSydney Headache Clinic, treatment bastraditionally focused on identifyingcertain features such as the frequency,length of time or severity of reportedbeadache symptoms, when diagnosing aheadache as a Migraine. TensionHeadache, etc. Thus, a beadacbe painwhich is one-sided lasts between four and7 hours, is of moderate to severe intensityand is diagnosed as a Migraine withoutAura. Similarly, a headache tbat occurson hotb sides of the bead, lasts from 30minutes to seven days, and is of a mild tomoderate intensity, is diagnosed as a

Tension Headache.̂ Whilst migrainestend to occur now and again, (i.e.we can anticipate wben tbey wiltoccur, for example, if they arehormonal then tbey will occur once

a montb witb tbe menstrualcycle), tension beadacbes tend tobe more constant.

Headaches are usuallyconsidered to he less severe

•"ban migraines witb a lowerintensity of pain, andbeadaches are not usually

associated with tbeextreme visual orsensory disturbances,nausea, vomiting, irri-tahility and intoleranceof light that often

accompany migraines.^

Types or HeadachesHeadaches can be divided into two

main categories - primary and secondary.Primary Headaches

Headaches and migraines are gener-ally primary headaches and the two mostcommon types of headaches are migraineand the tension headacbe. Primaryheadaches are not related to any pre-existing medical condition. This isbecause tbere are no investigatory tech-niques tbat are able to detect what iscausing these headache symptoms.Secondary Headaches

Secondary headaches are when theheadacbe is related to a pre-existingmedical condition. For example, cbildrenoften have headaches related to a middle-ear infection and adults often getheadaches related to inflamed sinuses.

What causes Headaches and Migraines?"Tbere are virtually no investigatory

or scanning techniques, e.g. X-rays or CTscans, which can detect the existence ofan abnormality whicb is causing themigraine or tension type headache symp-toms."' There are many different theoriesas to what could be causing a migraine.Migraines often have similar causes tobeadacbes, and many patients sufferboth. In many cases, a number of causesmight combine to produce a migraineattack. It is commonly believed tbatbeadacbes are tbe result of irritation tonerves and pain sensitive structures intbe bead and neck. Otber countless possi-ble causes may include:-

• Poor dietary habits and irregulareating habits - eating food low innutrients and eating irregularly canbe potent beadacbe triggers;

• Food - foods that have been knownto trigger beadacbes include alcohol,chocolate, citrus fruits and dairyproducts - especially cbeese;

• Nervousness - noisy, polluted envi-ronments, a hectic lifestyle, over-activ-ity, accumulated fatigue and excessiveworrying can cause nervousheadaches. Headacbes of this originare often experienced hy people whotry to do more than they are capableof To cure such headacbes. the causesneed to he removed, life style changed,etc. Headacbes of this sort that are notcured at the root level, hut suppressedby painkillers, can lead to migraines;

• Constipation - mild constipationoften gives rise to dullness or heavi-ness in the head, hut when constipa-tion becomes more chronic, witb itcomes a more persistent headache;

PosmvE HEALTH APRIL 2005 45

• Stress - Stress is associated with anumber of different types ofheadaches, and is often an aggravat-ing factor to headache attacks;

• Blocked nostrils - according toAyurveda. ignoring the prohlem of ablocked nose may lead to more serioushealth problems, headaches, migrainesor pain in the jaw, ear or shoulders.*

• Menstruation - women tend tosuffer from headaches and migrainesmore than men and this bas oftenbeen connected with menstruation;

• Poor postural or sleeping habits -Aled Francis. ManipulativePhysiotherapist, suggests thatheadaches can occur as a residt ofpoor sleeping habits and recommendsthat we do not lie on our stomachswhilst sleeping. It is a good idea toget a pillow tbat will hold your headsymmetrically in line with your spine.Often when we stand we do not keepour hodies in neutral alignment, hutstand awkwardly, causing strain oncertain muscles. Sitting or standingfor long periods of time could alsocause problems. Francis recommendsthat we sit at a desk for no longertban 35 to 40 minutes at a time.

In addition, headaches may be causedhy extreme bot or cold weatber, neckstiffness, lack of pbysical exercise,muscle tension, sinus prohlems, prob-lems with the jaw and eyestrain.

Curing MigrainesAlthough it is possible to cure

migraines with Ayurvedic treatment, it isobviously better to prevent them in thefirst place - what makes this possible istbe fact tbat migraines often come withpre-attached symptoms. If you can learn torecognize these symptoms in time then itwill be easier to do something hefore thesymptoms hecome full hlown. Manymigraine sufferers have tried one treat-ment or another without success. Involvingthe expertise of a numher of health profes-sionals and having a multi-prongedapproach to curing migraines is essential.

A survey conducted hy the AustralianBureau of Statistics in 1995, indicatesthat nearly 15% of the AustraUan popula-tion was taking medication forheadaches." However, once we decide tomove away from pill popping to curethese pains, we discover the multitude ofalternative natural options that don'tcome with the negative side affects ofputting chemical toxins into our system.

Yoga for Headaches and MigrainesAltbougb yoga on its own may not cure

beadacbes and migraines, it is more oftenbeing recommended for headache andmigraine sufferers as part of theirprogramme. Bear in mind that beneficialyoga poses will differ from one individualto another, so if you suffer from headachesor migraines, it is best to get personaladvice from a professional yoga teacberrather tban going with tbe flow of a Yogagroup situation which may merely aggra-vate the issue. Having said this, here aresome yoga poses that are generally effec-tive for migraine and headache suffers:-

Reiaxation posesFor any ailment, the importance of

relaxation yoga poses cannot he over-emphasized. They can be performed attbe beginning and end of any yogasession or at any time wben tbe bodyfeels tired and needs deep rest;Flapping Fish Pose - MatsyaKridasana

This is a great relaxation pose. Manypeople naturally sleep in a variation of tbispose because intuitively they feel the deeprest that can be gained from it. Lie on yourstomach and interlock your fingers. Extendthe right elbow so that it is pointing awayfrom your head and point the left elbowdown towards your legs. Rest your rightcheek on top of your interlocked fingers.Bend your left leg. bringing your thigbclose up towards your rihs. Touch your left

elbow to your left knee or as close as possi-hle. Keep your right leg straight. Relax inthe final position and breathe normally.After five minutes, cbange sides. The bentknee and the bead may he supported on apillow for extra comfort.

As well as inducing deep relaxation.this pose stimulates digestion by stretch-ing tbe intestines, helping to removeconstipation. Therefore, it is especiallybeneficial for tbose people whoseheadaches are connected to poordigestion. This pose also re-distributesexcess waistline weight.Pose of tbe Moon or Hare Pose -Shashanhasana

Sit on your beels and place tbe palmsof your bands on your tbigbs. Close youreyes and relax, keeping your bead andyour spine straight. Inhale and raise yourarms above your head. As you exhale,bend tbe top balf of your hody forwardfrom the hips. Stretch your arms out sothat they rest shoulder-width apart onthe ground in front of you. Rest your fore-head on the floor in front of your knees.You can bend your arms slightly so thatthey are fully relaxed. Try to hold tbisposition for a minute at first, buildingtowards holding it comfortably for atleast tbree minutes.

Moon Pose belps to calm an overactivemind common amongst beadache suffers.It gently brings fresh blood and oxygen tothe head, calming and soothing frayednerves. Moon Pose is also great for calm-

46 HEALTH APRIL 2005

ing anger, inducing an overall sense ofwell-being and a peaceful state of mind.

Note that tbose witb very high bloodpressure, slipped disc or vertigo sbouldnot perform tbis asana.Pa!m Tree Pose - Tadasana

Stand with your feet sboulder widthapart, arms hy your side. With your bodyweigbt evenly distributed on botb feet,breatbe in and slowly raise your armsabove your head. Interlock your fingers.turning your palms upwards. To helpyour balance, fix and keep your eyes fixedon a point on the wall in front you, justahove the level of the top of your head.Keep breatbing. After a few hreaths,inhale deeply and raise your heelsslightly off the ground. Tighten yourbuttocks and stretch towards the sky.Imagine that your hody is triple itsnormal length, stretching up as high asyou can. Tuck your pelvis in so tbat yourlower back doesn't strain. Remember tokeep your facial muscles soft and relaxedas you hold this pose, creating no addi-tional tension in tbe hody. Hold for aslong as is comfortable and then exhaleslowly as you lower your heels and bringyour arms down. This is one round.Complete five to ten rounds.

Although it is more difficult to retainone's balance, this pose can also beperformed looking up towards your inter-locked fingers. Tbis is a useful pose forthose suffering from headaches, helpingto alleviate tension in the neck and shoul-ders, developing physical and mentalhalance and stretching tbe entire spineand the intestines. As the spine is a greatchannel of energy, tbe stretch happeningin tbe spine during Tadasana can help toalleviate energy hlockages hetween thelower back and tbe bead.Double Angle Pose - Dwikonasana

Stand up straight with your feet onefoot apart. Take your arms behind yourhack and interlock your fingers. Take a

deep hreath in. Keeping your head up andlooking forwards, breatb out gradually asyou hend tbe top balf of your hody forwardfrom your hips. If you are someone whocommonly has problems with your back,tben take extra care with bending forwardor avoid it altogether. Bending the kneesslightly as you move into a forward bendwill help to eliminate the extra pressurethat is often felt in the lower back duringforward bends. As you do this, raise yourarms behind your back without strainingthem and allow your hands to drop overyour bead, down towards the ground. Holdthis final position for ahout ten seconds tohegin with, keeping the hody as relaxed asyou can. To move out of the position, raiseyour head so that you are looking upwardsand outwards and take a deep hreath inas you raise your body up to standingposition. Relax your arms by tbe side ofyour body. Close your eyes and stand stillfor a few moments, allowing tbe hreath toreturn to normal. Observe any sensationsin your hody, relaxing completely and feel-ing the firm connection between your feetand the ground.

Dwikonasaria is highly recommendedpose for headache suffers. Witb tbe armsacting as a lever, this pose gives theshoulders and chest an excellent stretchand belps to dissolve tbe tension we oftenstore heneath the sboulder blades.However, tbose witb very painful shoul-der joints should avoid this asana.Palming- Eye Rxercise

Sit quietly and close your eyes. Rubtbe palms of your hands together brisklyuntil you can feel the heat in your hands.Gently place the palms of your handsover your eyes and hold them there untilthe heat has been absorbed into youreyes. Feel and visualize the energ>' andwarmth moving from yoxir bands to youreyes as the eye muscles relax. Make surethe palms of the hands and not thefingers are covering tbe eyes, Enjoy rest-

ing your eyes in the soothing darkness.Keep your eyes clcsed as you lower yourbands to your knees. Repeat tbe processat least three times.

It is said that the henefits of thispractice are increased if practised in frontof a rising or setting sun. Palming helpsto sooth eye tension that oftencontributes to the pain and discomfort ofbeadacbe and migraine sufferersBreatbing - Pranayama

Various rhythms and methods ofhreatbing have different effects on themind, body and spirit. According to Sri SriRavi Sbankar. founder of theInternational Art of Living Organization,70% of the body's toxins are releasedtbrougb tbe breath. Tbe breath is a subtleyet powerful tool in whicb to release muchof the stress, tension or anxiety associatedwitb headaches and migraines.The Psychic Breath - UijayiBreathing

Known as the pranayama that givesfreedom to hondage, or the psychic hreath.Ujjayi hreathing is hoth simple andpowerful. Start hy sitting for a few quietminutes in comfortable position, closingtbe eyes and relaxing tbe hody completely.Begin by observing the natural breatbwithout making any effort to change it.Then shift your awareness to your throat.Imagine tbat tbe breath is moving in andout through the throat. Gently contractingthe throat muscles, hreatbe in and outslowly and deeply. The sound that startsto come from the throat is like the soundof a baby snoring. It is just a very gentlesound that should only he heard by you, sokeep it light. Concentrate on the sound inyour throat Begin hy practising the Ujjayihreath for up to five minutes, working uptowards 15 to 20.

You can practise Ujjayi breatbingwhilst lying down, whicb is especiallygood for people suffering from insomnia,hut sitting up will give you the addedhenefits of a rejuvenating meditation.

Other Natural Remedies for HeadachesBalm

Ayurveda suggests that balms andmixtures of various berbal oils can helpto alleviate tbe pain of a headache. Forexample, comhine the following ingredi-ents for quick relief, but remember thatthis will not remove the cause of tbe painat a root level:-• Five parts of eucalyptus oil• One part anise oil• One part menthol crystals• One part camphor'

POSITIVE HEALTH APRIL 2005

other Natural Remedies for MigrainesFeverfew Leaves

Take one fresh feverfew leaf a day{eaten either in a salad or sandwich) asprevention for migraines." However,feverfew is not nearly as effective oncethe attack is underway. If no fresh leavesare available, take 125mg capsules ortablets, available from most good healthfood or drugstores.Peppermint

Peppermint, in the form of pepper-mint oil in balms and massage oils, canbe helpful if the migraine is linked todigestive problems."Vitamins and Minerals

For the prevention or alleviation ofmigraines, take vitamin C, B and magne-sium. A high quality multivitamincontaining these is a good idea.Alternatively, good sources of magnesiumare leafy, green vegetables and nuts.Royal .Jelly

Take Royal Jelly on a regular basis toprevent migraines.Fresh Juices

Include in your diet regular intake offreshly juiced carrots, celery, beet,cucumber, spinach and parsley.

EnemasIf a headache is due to constipation,

then an enema will help to relieve italmost immediately. However, if youdecide to take this root, make sure thatyou seek professional advice first.Modifyiiiii your diet

Choosing whole-grain products, fruitsand vegetables, limiting protein and fatintake and increasing water intake couldbe a few helpful alterations to begin with."A diet low in fat, refined sugar andprocessed food, and high in complexcarbohydrates is one of the most impor-tant steps in preventing headaches."'"Therapy

Still too often doctors in large medicalpractices are treating patients with ahuge prescription of chemical cocktails,but of most importance when treatingany ailment, are looking at the emotionaland mental state of a person. Going fortherapy may help to uncover and over-come emotional, psychological or mentalissues that are connected to yourheadaches and migraines, ensuring thaithe programme for alleviating or curingyour pain is holistic, looking at you as anindividual in relation to who you are andwhat is going on in your life.

References1. National Health Survey - summary of results.

Catalogue 4364.0. 20012. www.sydneyheadachedlnic.com.aiJ3. Ayurveda, A Way of Life, pg 205.

4. Ayurveda, A Way ofUfe. pg 83.

5. Francis A. Manipulative Physiotheraptst from theSydney Headache Clinic.

6. National Health Survey - summary of results.1995.

7. National Heaith Survey - summary of results, pg205.

8. Thomas R. Tbe Complete Book of Natural PainRelief, pg 48. NSW. Australia. 1988.

9. Fox R. 25 Natural Ways to Relive Headaches, pg79. New York. USA. 2002.

10. Bic LF. No More Headaches No More Migraines, pg68.

nbout the RuthorMeggan is a teacher of the Art of

Living Course, designed by highlyrespected and world renowned SpiritualMaster, Sri Sri Ravi Shankar. Thecourses include yoga, meditation and apowerful breathing technique called theSuddarshan Kriya. effective in eliminat-ing physical and mental stress toxins andhas benefited miUions in over 150 coun-tries around the world. She can becontacted at meggan@artofUving.org.auwww .artofliving.org

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