so that your legs are perpendicular to your upper body,” Matejko says. To get into this pose, lay on your back and bring your legs up against a wall. “Legs up the wall is an incredible restorative posture that can be hugely helpful for relieving stress and anxiety in the mind and body. Allow your arms to lay gently by your side and focus on your breath as you slowly relax into the pose.” Legs up the wall From there, slide a yoga block underneath your sacrum for support (start on the lowest height). Bring your feet about hip-width distance and then press into your feet to reach your hips up to the sky. You can do a traditional bridge pose or I like to recommend the restorative version that uses a yoga block,” Matejko says.”For the restorative version, start by laying on your back with your knees bent and feet on the floor. “Bridge pose relaxes your upper body and relieves tension in the shoulders and the neck. I like to encourage a slight bend in the knee to relieve even more tension in the body.” Bridge pose You can keep your palms down on your mat, reach for opposite elbows, or whatever feels comfortable. Once you’re in your forward bend, allow your head and neck to hang heavy. “From there, hinge forward from your hips and allow the top of your head to release down towards your mat. Start by standing with your feet hip-width distance apart,” according to Matejko. “Standing forward bend (or rag doll pose) can release tension from your neck and back body. From there, let your forehead rest on the floor (or on a blanket) while your arms stretch forward, palms facing down, and arms relaxed.” Standing forward bend Then start to slowly release your torso between your thighs and use your fingertips to gently inch yourself toward the front of your mat. “To get into child’s pose, separate your knees out wide and bring your big toes to touch. “Child’s pose calms the nervous system while releasing tension from your upper body,” she says. Read on for a few calming, tension targeting poses Matejko recommends migraine sufferers try: Child’s pose “When I asked my mom specifically, she told me that stretching her neck, back, and shoulders has often been the most effective - as well as really focusing on the breath throughout the practice.” “Doing yoga or even a quick stretch every day can help migraines be less painful in the future,” Matejko says. She notes that yoga can be a helpful tool because it stimulates the parasympathetic nervous system, which can reduce stress levels and may help improve migraine symptoms.” She says she recommends “calming yoga postures” that can target tension and stress in the body for migraine sufferers. They also have to feel the movements and develop awareness of body and body motion.” In Yoga, slower movements or even static muscular exercises are done with mindfulness and during the activities person has to think what they are doing during the act. “However, around 22 percent of migraine patients complain as exercise was a trigger factor and hence some patients avoid exercise and were physically less active. Reduction in pain, stress and anxiety perception in exercising persons may be due to modification in beta endorphin and hormonal secretion levels,” researchers noted. Many of the studies have reported beneficial effects of aerobic exercise on both frequency and intensity of migraine as well as on the duration of the attacks and on patient’s well-being. “For migraine treatment, regular exercise is frequently recommended. Studies, including this 2014 one in the International Journal of Yoga, have shown that yoga can be a fantastic tool for migraine sufferers - both as a means of staying active and reducing pain, stress and anxiety. While every migraine sufferer has their own system of care (ideally something they can collaborate on with their healthcare providers and support system) to deal with their condition. That’s more than 38 million Americans experiencing migraines, with several million of those sufferers experiencing it as a chronic condition. For individuals dealing with migraines, so much of your life revolves around trying to manage and prevent your symptoms.
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