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YOGA PRACTICE/ HEADACHE SEQUENCE
(Minimum time 25 minutes, Maximum time 45 minutes)
There are many different kinds of headaches,
some (like tension headaches and migraines) are fairly common, others (like
sinus headaches or headaches caused by brain tumors) are relatively rare.
Various treatments--including drugs, acupuncture, chiropractic and massage, and
stress-relief techniques--are recommended for dealing with headaches. Yoga
asanas and breathing can help too, though mostly with tension-type headaches.
Here's a sequence you can teach to a student who
is suffering from a tension headache. Whenever possible, get the student
practicing soon after she starts to feel the pain. Once the headache is
established it will be very difficult to alleviate.
- Balasana
(Child's Pose)
Have the student place her head on the floor, or support her torso and
head on a bolster positioned between her thighs. The bolster's long axis
should be parallel to her torso. (Total time 3 to 5 minutes.)
- Janu
Sirsasana (Head-to-Knee Pose)
Support her head either on a bolster laid across her extended leg, or, if
she's less flexible, on the front edge of a padded chair seat. Hold each side
for 1 to 3 minutes; total time 2 to 6 minutes.
-
Adho Mukha Svanasana
(Downward-Facing Dog)
Support her head on a bolster or block. (Total time 1 to 2 minutes.)
- Uttanasana
(Standing Forward Bend)
Place her head and crossed forearms supported on a padded chair seat.
(Total time 1 to 3 minutes.)
-
Supta Baddha Konasana (Reclining
Bound Angle Pose)
Support the torso on a rolled blanket underneath and parallel to her
spine. (Total time 3 to 5 minutes.)
-
Setu Bandha Sarvangasana
(Supported Bridge Pose)
Support the torso on a bolster, and instruct her to let her shoulders and
head rest lightly on the floor. (Total time 3 to 5 minutes.)
-
Viparita Karani (Legs-Up-the-Wall Pose)
Let her pelvis be supported either on a bolster or rolled blanket.
(Total time 3 to 5 minutes.) To protect her back when exiting, make sure
she doesn't twist off the support. Either instruct her to 1) slide off the
support first before turning to her side, or 2) bend her knees, press her feet
against the wall, and with an inhalation lift her pelvis off the support; then
slide the support off to one side, lower her pelvis to the floor, and turn
onto her side.
- Savasana
(Corpse Pose)
Ask her to take normal inhalations but lengthen the exhalations as much as is
comfortable. If she normally takes 5 counts on an exhalation, extend it to 7
or 8 counts if possible. At the end of the first 10 or so exhalations, pause
for 2 to 5 seconds before drawing the next inhalation. (Total time 10 to 15
minutes.)
When in Corpse Pose she might also want to lay
a weighted sandbag on her forehead. Have her lie in Corpse and position a
block so that it's touching the top of her head. Its long axis should be
perpendicular to her head. Lay the weighted bag half on the block and half on
her forehead. The pressure of the weight on her head helps release the
tension.
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