13 Poses to Relieve Tension

A daily yoga program can help you prevent tension headaches.

By Ellen Serber

Supported Forward Bend: Releasing and relaxing the neck
Sit on the floor in front of a chair with your legs crossed, with enough blankets on the seat so your forehead can rest on the blankets without strain, or if this is difficult, sit with the legs straight under the chair. Rest your head on the chair seat or blankets with your arms under your forehead. If your legs are straight, pull the chair over your legs towards your belly. Drop the chin towards the chest to gently stretch the neck muscles. Let the weight of the head fall down onto the chair seat. Breathe deeply and slowly.

Supported Ardha Uttanasana (Half Forward Bend): Stretching the lower back, relaxing the upper back and neck
Stand in front of a table stacked with blankets high enough so that when you bend over and rest your torso on them, you are forming a right angle. Extend the spine and rest the arms straight forward or crossed, whichever is more comfortable. Drop the chin towards the chest and let the neck gently stretch. Breathe deeply and slowly.

At this point, if the headache has improved, do the next two poses. If the pain has continued, go to Viparita Karani, or rest flat on the ground in Savasana with the eyes covered and a blanket under the head.

Adho Mukha Svanasana (Downward Dog): Deeply stretching the back, shoulders, and legs
This position should be done with the head resting on a support and the chin moving towards the chest to elongate the neck. If possible, use the resistance of a belt secured to door handles, or a partner and a belt at the top of the thighs to bring the spine into more release. Begin on hands and knees; as you exhale, turn the toes under and lift the sit bones, straightening the legs and arms. Press your hands into the ground as the base of the spine moves diagonally up. The weight of the head will create a stretch in the neck. Watch that the ribs do not sink down; lift them to create a space between the shoulder blades and to avoid jamming the spine. Come down on an exhalation.

Viparita Karani: Inverting the blood flow and calming the mind
Since this pose increases blood flow to the head, it is excellent in the beginning stage of a headache. But if you are having migraine symptoms, indicating that the blood vessels are dilated, and if the pain increases, skip this pose and rest in savasana. Do not do this pose if you have hiatal hernia, eye pressure, retinal problems, heart problems, or disc problems in the neck, or during menstruation or pregnancy.

Lying on the floor with a blanket or bolster under your lower back, place your legs up against the wall. Remember to drop the chin down, creating length in the neck. Cover your eyes with an eye bag or wrap. Some people find headache relief in this pose when they place a weight, such as a sand bag, on the head, with one end on the forehead and the other draped over the top of the head onto the floor. This additional pressure helps to drop the head further into the ground, releasing the strain in the neck muscles.

Savasana (Corpse Pose): Relaxing completely
Lie on your back on the floor with your eyes covered and a blanket under your neck and head. You may put an additional blanket under your knees. If you are pregnant, lie on the left side, extending the bottom leg and bending the top one, with a blanket under the top knee. Relax completely, breathe deeply, and let go.

The author wishes to thank B.K.S. Iyengar and Geeta Iyengar for their generous teaching and Chris Saudek for bringing their therapeutic sequences to the Iyengar Teacher's Exchange in Estes Park, Colorado. Ellen Serber is a yoga and t'ai chi chu'an teacher in Point Reyes Station, California. Visit her Web site at http://mydailyyoga.com.

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