I have just been reminded of the numerous ill effects of a migraine, which I evidently had almost forgotten since November. It felt kind of a strange getting a migraine again for the first time in so long: “Is that the beginning of an aura? No, it can’t be. Let me look at the computer screen. Huh, it sure looks like it, I can’t see half the screen. Maybe it will go away if I get off the computer for a few minutes. Well, look at that, I think it’s actually an aura. I hope my Excedrin hasn’t expired.”

A few days later the headache was mostly gone, and I was left trying to reassemble the pieces of my brain. Having been curled up in bed for two days I was in desperate need of loosening up my spine, especially the neck. Before getting this migraine I had worked on creating a yoga sequence to use during a migraine attack, and for recovery in the days after. I soon discovered that the scope of what you can imagine doing looks quite different when you’re in the middle of the migraine and desperately need said sequence.

First of all, it was completely out of the question to do any yoga until I could hold my head upside down without wincing. The first two days of the migraine I tried some slow breathing lying down, but that’s all I could manage. So if you’re still in a lot of pain, listen to your body and don’t attempt anything physical. Once the pain is mostly gone you can try the sequence below.

Before you start, do the upside-down test: Do Uttanasana (forward bend) with bent knees. Can you keep your head upside down without wincing? Then you’re ready to follow this sequence. Still hurts? Go back to bed. If having your head upside down feels okay, go and get your mat. If at any time you feel woozy, just lie down in Savasana (relaxation pose) for a few minutes and finish your practice.

Migraine Recovery Sequence *

Easy pose (Sukhasana)
Child’s pose w/hands stretched out, knees wide, toes touch
Cat/cow
Downward-facing dog
Standing forward bend with bent knees (rag-doll)
Mountain pose
Standing forward bend -> Half standing forward bend x 3
Downward-facing dog
High lunge (both sides)
Downward-facing dog
Child’s pose
Sit up on your heels
Clasp hands behind your back, reach hands towards the floor
Swing legs forward
Roll down on your back
Hug knees to chest
Simple twist (knees fall to one side, arms straight out to the side)
Relaxation pose/Savasana

* Disclaimer: I am not a medical professional, and as always I advice you to consult with your physician before starting a yoga practice.