Calm the Mind, Release the Pain
Whether it's a tension headache from hours at the screen or a throbbing migraine triggered by stress, yoga offers a natural, drug-free path to relief. Our live classes combine gentle inversions, restorative poses, and targeted breathwork to ease headache pain and prevent it from returning.
Chronic stress and anxiety causing muscle tension in the head, neck, and jaw
Tight neck and upper-back muscles from poor posture or prolonged screen time
Eye strain from extended use of computers, phones, and digital devices
Dehydration and irregular eating habits triggering vascular headaches
Cervical spine misalignment or cervical spondylosis referring pain to the head
Hormonal fluctuations, sinus congestion, and lack of quality sleep
Yoga addresses headache by strengthening weak muscles, releasing tight fascia, improving posture alignment, and calming the nervous system. Unlike painkillers that mask symptoms, yoga treats the root cause through guided movement and breathwork — under the watchful eye of a live instructor who corrects your form in real time.
These poses are selected by our instructors specifically for headache relief. Each one targets the muscles and joints that contribute to your discomfort.
Balasana
Gently stretches the neck, relieves tension in the upper back, and calms the nervous system.
Kneel on the mat with big toes touching and knees wide.
Fold forward, extending the arms in front or resting them alongside the body.
Rest the forehead on the mat or a folded blanket.
Breathe deeply into the back body for 1–3 minutes.
Focus on releasing tension with every exhale.
Uttanasana
Increases blood flow to the head and relieves tension in the neck and shoulders.
Stand with feet hip-width apart.
Hinge at the hips and fold forward, letting the head hang heavy.
Bend the knees slightly if the hamstrings are tight.
Hold opposite elbows and sway gently side to side.
Stay for 5–8 deep breaths, then roll up slowly vertebra by vertebra.
Viparita Karani
A restorative inversion that calms the nervous system and reduces headache intensity.
Sit sideways next to a wall and swing the legs up as you lower your back to the floor.
Scoot the hips close to the wall (or leave a few inches of space).
Rest the arms by your sides, palms facing up.
Close the eyes and breathe naturally for 5–10 minutes.
To release, bend the knees, roll to one side, and sit up slowly.
Marjaryasana-Bitilasana
Mobilises the cervical spine, releases neck tension, and promotes rhythmic breathing.
Start in a tabletop position with wrists under shoulders and knees under hips.
Inhale: drop the belly, lift the chest and tailbone (Cow).
Exhale: round the spine, tuck the chin to the chest (Cat).
Move slowly and synchronise each movement with the breath.
Repeat for 10–15 rounds, paying attention to the neck and upper back.
Setu Bandhasana
Opens the chest and shoulders, improves circulation, and reduces fatigue-related headaches.
Lie on your back with knees bent and feet hip-width apart, flat on the floor.
Press into the feet and lift the hips toward the ceiling.
Interlace the fingers beneath the back and roll the shoulders under.
Keep the chin slightly tucked to protect the neck.
Hold for 5–8 breaths, then lower slowly, one vertebra at a time.
Savasana + Pranayama
Deep relaxation combined with alternate-nostril breathing balances the nervous system and eases headache pain.
Lie flat on your back with legs extended and arms at your sides, palms up.
Close the eyes and take a few natural breaths to settle in.
Begin Nadi Shodhana: close the right nostril, inhale through the left; close the left, exhale through the right.
Continue alternating for 3–5 minutes.
Release the hand mudra and rest in Savasana for another 3–5 minutes in complete stillness.
Important: These poses should be learned under guidance. Doing them incorrectly can worsen your headache. Our live instructors watch your form through your camera and correct you in real time — preventing injury and maximizing relief.
Provides natural, drug-free relief from tension and migraine headaches
Reduces frequency and severity of headaches over time with regular practice
Releases chronic tension in the neck, shoulders, and jaw that triggers headaches
Improves blood circulation and oxygen delivery to the brain
Calms the autonomic nervous system, reducing stress-related headaches
Promotes better sleep quality, a key factor in headache prevention
Here's what a typical class looks like when you join our live sessions for headache.
Begin seated with 3 minutes of Nadi Shodhana (alternate-nostril breathing) to balance the nervous system and prepare the body for relaxation.
Flow through Cat-Cow for cervical mobility, then move into Standing Forward Fold and Bridge Pose to release tension and improve circulation.
Settle into Child's Pose and Legs Up the Wall. These longer holds allow the body to deeply relax and the headache to begin subsiding.
End with Savasana and gentle breathwork. Let the body integrate the benefits. Many students find their headache significantly reduced or gone by this point.
Join a live class tomorrow morning. Your instructor will guide you through every pose with personal corrections to keep you safe and pain-free.
₹1,500/month · Cancel anytime · Both morning & evening slots