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Yoga Poses For Headache: International Yoga Day 2025 falls on June 21 and is a global celebration that serves as a perfect reminder about the benefits of practising yoga and how it can contribute to a positive transformation in oneself. This year, the theme of International Yoga Day is “Yoga for One Earth, One Health.” In recent times, yoga is gaining attention among wellness enthusiasts to deal with modern-life ailments. Stress-related problems such as tension headaches and migraines have increased with the fast-paced life. Although there are over-the-counter medications, people are turning towards gentle yoga that offers a powerful, natural way to reduce the frequency and intensity of these headache episodes. As International Yoga Day 2025 nears, we take you through how you can do yoga for headaches safely.

Yoga asanas for headache relief calm the nervous system, relieve the muscle tension and improve the blood circulation, which are common triggers for headache sufferers. These yoga poses are backed by both tradition and science and are believed to ease pressure from the head and neck, helping to reclaim peace without taking medicine. Here are five yoga asanas for headache relief you can learn to celebrate International Yoga Day 2025.

ALSO READ: International Yoga Day 2025: Why Is It Celebrated On June 21? Theme, History, Significance And More

Yoga Poses To Soothe Headache

Balasana (Child’s Pose)

Balasana is a resting pose that helps calm the mind and ease the tightness in the back, shoulders and neck, which are the common areas of stress-related tension. Kneel on the mat, with toes touching the floor and knees spread apart. Sit back on your heels and gently fold forward, resting the forehead on the mat. Extend the arms forward or alongside your body. Breathe slowly and deeply, allowing the spine to lengthen and the body to relax. Balasana promotes deep relaxation, reduces stress and helps regulate the nervous system, which is ideal for tension headaches. 

Setu Bandhasana (Bridge Pose)

Setu Bandhasana or Bridge pose helps open the chest, stretch the spine and stimulate circulation, thus reducing back and neck tension. Lie on your back with knees bent and feet hip-width apart. Press into your feet and arms to lift your hips off the ground. Clasp your hands beneath you or keep your arms at your sides. Breathe steadily and release slowly. This asana provides relief from spinal tension, balances hormones and supports better breathing.

Viparita Karani (Legs-Up-the-Wall Pose)

This is a restorative inversion that encourages relaxation and supports circulation to the upper body and head. To practice this, sit close to the wall and lie on your back, extending your legs vertically along the wall. Let the arms rest beside you with palms open towards the ceiling. Breathe slowly and remain in the pose for 5–10 minutes. Viparita Karani helps calm the nervous system, eases fatigue and improves blood flow, which helps to reduce migraine frequency.

Padmasana (Lotus Pose)

This is a classic seated posture that promotes calmness, improves posture and supports steady, deep breathing. Sit with your legs extended. Bend one knee, placing the foot on the opposite thigh. Repeat the same with the other leg. Sit tall, rest your hands on your knees, close your eyes, and breathe deeply. It quiets the mind, enhances mental clarity, and encourages circulation to the head, providing relief to headache symptoms.

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Uttanasana (Standing Forward Fold)

This forward bend helps stretch the spine, neck and hamstrings, encouraging fresh blood flow to the brain. Stand with feet hip-width apart. Hinge at your hips to fold forward, letting your upper body drape toward the floor. Slightly bend your knees for comfort. Rest your hands on the mat or clasp opposite elbows. It releases tension on the neck and shoulders and soothes the nervous system, providing relief to headache sufferers.

Thus, to celebrate International Yoga Day 2025, practice yoga for each yoga asanas for at least 5-10 minutes to get relief from headaches without medications.