When we’re struck with a painful headache, most of us automatically reach for a bottle of pain reliever. While medications can be useful for more severe pain, they’re not always good for us. The next time you find yourself reaching for a bottle of pain medication, why not try yoga instead. Yoga can help prevent painful headaches by lowering stress levels and minimizing the tension in your neck and upper back muscles. Here are three very simple exercises to get you started.

Supported Back Pose – Begin by sitting and placing the soles of your feet together. Loop an exercise band around your waist and under your feet, wrapping it between your legs. Lie back onto a large pillow or raised exercise mat. Place a pillow under your thighs to prevent tension in the groin area. Close your eyes, and breathe in slowly through your nose. Exhale slowly through your mouth and repeat the breathing technique through the exercise. Hold the pose for 5 minutes.

Forward Seated Pose – Start by sitting on the edge of a chair in front of a desk or table. Holding each elbow with your opposite hand, lean forward and lay your head forward into your arms. Move your head down into your arms until the skin on your forehead is tugged down toward your cheeks. Close your eyes, and breathe in slowly through your nose. Hold the pose for 1 minute. Exhale slowly through your mouth and repeat the breathing technique through the exercise. Repeat the pose 5 times.

Forward Standing Pose – Begin in a standing position with knees slightly bent. Holding each elbow with your opposite hand, lean forward and hold for 1 minute. Close your eyes, and breathe in slowly through your nose. Exhale slowly through your mouth and repeat the breathing technique through the exercise. Slowly return to your standing position and repeat the pose 5 times.

Naptime Pose – Begin by lying on a mat with a pillow supporting your head and your arms and legs at a slight angle to the side, your palms facing up. Close your eyes, and breathe in slowly through your nose. Exhale slowly through your mouth and repeat the breathing technique through the exercise. Repeat the breathing technique for 5 minutes.

Bridge Pose – Start by lying on the floor or a mat with a pillow placed under your neck for support. Bend your needs and bring your feet as close as you can to your bottom. Exhale slowly while you press your feet and arms against the floor. Bring your tailbone up into the pubis and squeeze your buttocks as you lift them off the floor. Continue to raise your bottom up until your thighs are level with the floor. Push your knees forward away from your hips. Lift your lower hips, bringing them in and up towards your stomach. Hold the pose for 1 minute; inhale slowly through your nose and release, rolling your spine slowly to the floor. Repeat the pose and breathing technique 5 times.

While the above yoga exercises may relieve painful headaches, if you suffer from more than one headache a week, please see your doctor for other alternatives.

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