13 Poses to Relieve Tension

A daily yoga program can help you prevent tension headaches.

By Ellen Serber

Gomukhasana arms: Stretching the shoulders
This pose opens and facilitates movement in the shoulders, which helps correct the rounded upper back and forward head position. Plant your feet firmly in a parallel position and extend the sides of the torso up, pressing down through the sitting bones. The shoulders drop down, and the head rests on the body's midline. Lift the right arm into the air (with a belt in your hand if you have tight shoulders), stretching from the little finger side. Bend the right elbow and reach down between the shoulder blades. Bring your left arm behind your back and swing the left hand up to meet the right, clasping the hands or taking hold of a belt. Relax the ribs. Lift the right elbow into the air and drop the left elbow down. Make sure that the spine stays extended and is not leaning left or right to compensate for tightness in the shoulders. Release on an exhalation and reverse the arm positions.

Simple Seated Twist: Relieving strain in the back, rotating and stretching the neck
Sit on the chair, feet firmly on the ground, sitting bones pressing down, sides of the torso extended. On the exhalation, reach around and take your right arm to the back of the chair and your left hand to your right knee. Extend the back of your head up and make sure the head is on the midline. Turn on the exhalation, breathing low into the belly, then into the chest. Lastly, turn the head and eyes. Remember to keep the shoulders down, the chest open, and the shoulder blade tips in. Center the movement below the navel and in the belly; relax the eyes, jaw, and tongue.

Setu Bandha (Bridge Pose): Actively opening the chest
Lie down on your back with your knees bent and feet hip-width apart. Roll the shoulders under and reach the hands towards the feet, keeping the little finger side of the hands on the floor. On the exhalation, raise the buttocks, lifting the sternum towards the chin. Elongate the back of the neck without pushing it into the floor; you want the neck to stretch, not flatten. Interlocking the fingers on the ground under the back helps to roll the shoulder blades under and is an interesting variation. Relax the facial muscles and jaw, breathe deeply, and come down on an exhalation. This pose is not appropriate during the second half of pregnancy, or if you have been diagnosed with spondylolysis or spondylolisthesis.

Supta Baddha Konasana: Passively opening the chest, releasing tension from the neck
This pose can be done when you first feel signs of a headache. It opens the chest, and with the head resting, encourages the neck to relax. It is best done with the eyes closed and covered with an eye bag, a wrap, or a blanket. Lie back on a bolster or a narrow stack of three blankets, with your head supported on an additional blanket. The lower edge of the blankets should come directly into contact with the buttocks to support the lower back. The chin should drop down so that there is an elongation of the neck muscles, particularly the ones at the base of the skull. Bring the soles of the feet together and spread the knees apart, supported by an additional blanket roll, or if this is uncomfortable, straighten the legs and support the knees with a blanket roll. Experiment with the height of the support to find the most comfortable position for your body. Breathe deeply and slowly, relaxing the forehead, eyes, jaw, and tongue. To come out of the pose, put the soles of the feet on the ground with the knees bent and roll to the side. Do not do this pose if you have been diagnosed with spondylolysis or spondylolisthesis.

Supported Child's Pose: Resting the upper back and releasing the neck
Sit on a folded blanket with your knees bent and your feet under your buttocks. Separate your knees more than hip-width apart and bring your feet together. Bring your torso forward, resting it on a stair-stepped arrangement of blankets or a bolster, adjusted to a comfortable height. Pull the support into your belly. Drop your chin towards your chest as you rest your head. You may want an additional blanket to support your forehead, but continue to lengthen the neck. Dropping the chin to the chest provides a gentle stretch to the back of the neck, right below the skull. The arms should rest on the floor, palms down, elbows bent, hands near the head.

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