A consistent asana or movement practice can prevent and alleviate many common headaches. This simple routine for in-the-moment relief can be done standing, kneeling, or sitting.
1 Take a few deep breaths and do some shoulder rolls.
2 Next, try Bhujangasana (Cobra Pose) or Marjaryasana-Bitilasana (Cat-Cow Pose) to engage your upper back.
3 Do a gentle neck release. Allow your right ear to fall to your right shoulder, keeping your left shoulder down and engaged, then roll your nose forward to repeat on the other side.
4 Lift your arms to shoulder height and into a cactus shape, gently contracting your arms, shoulders, and upper back muscles.
5 Wind your arms into Garudasana (Eagle Pose). Hold for a few breaths, then repeat on the other side.
6 Gently massage your shoulder blades, neck, and jaw with your hands.
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