Headache?

With the ability to relieve tension, boost circulation, and calm the mind, Yoga can be a powerful natural remedy for headaches - without having to reach for the pill bottle.

Most headaches arise from tension or dehydration. And a lot of times, all that is needed is to drink some water, improve your blood circulation, or increase your oxygen intake.

A Wide-Leg Standing Forward Fold can help.

Folding the body forward and allowing more blood to flow to your head can help relieve the headaches. This simple pose also stretches and strengthens the legs and the spine, which further aids tension release. And if your hands don't come all the way to the floor, you can start by resting your arms on a chair. (See instructions below)

Wide Leg Forward Instructions:

Note: It can be helpful to have someone read these instructions to you as you go. If not, take it slow to start and give yourself time to check the instructions.

1. Start by standing with your feet together and then step them apart, anywhere from 3 to 4 1/2 feet (depending on your height: taller people should step wider).

2. Rest your hands on your hips. And make sure your inner feet are parallel to each other (i.e. that your toes are not pointing inward) in order to protect your knees. If it feels better to have a gentle bend in your knees here, then do that.

3. Inhale and lift your chest. As you exhale, lean forward from the hip joints, keeping your feet planted into the floor.

4. As your torso approaches parallel to the floor, press your fingertips onto the floor directly below your shoulders so your arms are parallel to one another.

5. Extend your elbows fully so your arms are straight. (If you cannot reach the floor with your fingertips, inhale, and slowly come back up. Now find yourself some books or cushions to place on the floor to make it easier for your fingertips to reach.

(You will get there eventually, with more practice, but for now, just accept that your hamstrings may be tight, and you are gradually going to loosen them.)

6. Take an inhale here, and as you exhale, bend your elbows, lowering your torso and head into a forward bend. Make sure as you move down, you keep your front torso as long as possible. (i.e., don’t scrunch up the chest, shoulders, and neck – keep them long)

7. You don’t want to hold your head up here, or you will put pressure on your neck. So relax your head and neck, by letting the head fall, and if your eyes are open, look through your legs. If possible, rest the crown of your head on the floor. Note: this will usually only transpire for people with flexible hamstrings, so don’t push yourself.

8. Take a few breaths in this stretch. Inhale and exhale 3-5 times and imagine the oxygen flowing into your lungs and circulating through your body. Feel the tension begin to fall away with each breath, and allow your body to relax into the stretch that feels good for you.

9. Now think about widening the shoulder blades across your back and check in with how your shoulders feel. If you are drawing them up toward your ears and they feel tight, take an inhale and relax them down.

10. As you continue to breathe, you will find your body relaxing even more. See if you can press your palms against the floor (or books or cushions). And be sure to keep your arms parallel.

11. Stay in the pose anywhere from 20 seconds to 1 minute. Breathing deeply and consciously all the time. To come out of the stretch, inhale, and move your hands one at a time to your hips. Press your feet into the floor and raise your torso on the exhale.

12. Walk your feet back together and stand tall while you take a few breaths.

Cautions to remember:

If you have lower-back problems or you're a complete beginner and cannot bring your hands to the floor, use a chair to support your forearms.

If you have high or low blood pressure, keep your eyes open when you bend forward.

Namaste,

Have yourself a great day.

Karen