If you have a headache, these yoga poses provide relief, writes Aznim Ruhana Md Yusup
1. STANDING FORWARD BEND (UTTANASANA)
The pose stretches the entire back down to the hamstring. It’s particularly good for headaches as the head hangs below the heart, easing the flow of fresh oxygen-rich blood to the organ.
Start with the tadasana mountain pose by standing straight with feet together. Your body weight should be even on each foot. Broaden the shoulders and chest, and turn the arms and palms to face forward.
Then, inhale and raise arms towards the sky, stretching the whole body. Exhale and bend forward all the way down from the waist, keep legs straight or bend the knees if you need to. If possible, plant your palms on the floor outside your feet. Hold for 30-60 seconds.
2. RECLINING BOUND ANGLE POSE (SUPTA BADDHAKONASANA)
This restorative pose opens the hips and stretches the inner thighs, while relaxing the body and mind. Have a blanket or bolster in hand to support your head and neck.
First, sit on your mat, bend the knees and join the soles of your feet together i.e. bound angle pose (baddhakonasana).
Then lie down slowly and release your lower back and upper buttock through your tailbone. Use the blanket roll or bolster as head and neck support. Bring arms out and close your eyes, maintain position for one to three minutes.
3. HEAD-TO-KNEE POSE (JANU SIRSASANA)
Sit upright on the mat with legs extended forward. Bend the right leg and bring the heel into your groin. Your right toes should be touching the inner left thigh.
Inhale and lift your arms. As you exhale, attempt to fold forward and push your hands forward to the left toes, bringing the stomach closer to the thigh. Keep the back of the leg grounded and chest lifted.
Only go as far as you can without feeling excessive stretch or pain in the back of the leg. Stay in this position for 30-60 seconds and repeat for the other side.
4. CORPSE POSE (SAVASANA)
While the pose requires no real effort since you just lie down on the floor, some find it the hardest to master. The challenge here is internal, a conscious effort at relaxing the body and clearing the mind.
Begin by lying down on the mat, relax your legs and move your arms away from your torso without raising your shoulders off the floor.
Keep eyes closed, release all tension in the body and focus on your breathing. Remain in the pose for five to seven minutes.