Understanding the two types of headache
Tension headaches and migraines have different mechanisms, and the yoga approach differs accordingly. Tension headaches arise from muscular contraction in the neck, upper trapezius, and scalp — often driven by stress, poor posture, and eye strain. Migraines involve vascular changes in the brain, often triggered by hormonal shifts, sensory overload, or nervous system dysregulation.
The Iyengar lineage texts address both. For tension headaches, the focus is on releasing the cervical spine and upper trapezius through inversions and supported forward folds. For migraines, the focus is on reducing blood pressure in the head and activating the parasympathetic nervous system through supported, cooling poses.
The Iyengar headache sequences
The Iyengar therapeutic literature documents two specific headache sequences — Headache A and Headache B — each appropriate for different presentations. Both sequences use props extensively to support the head and reduce the effort required of the neck muscles.
"The brain is the hardest working organ in the body. It needs rest, not stimulation. Inversions give the brain the rest it cannot find in ordinary life." — B.K.S. Iyengar
For tension headaches: Supported Uttanasana (Standing Forward Fold) with the forehead resting on a block or chair seat releases the cervical spine and reduces the muscular tension that drives the headache. Sarvangasana (Shoulder Stand) and Halasana (Plough Pose) drain excess blood from the head and regulate the blood pressure that contributes to headache pain.
For migraines: During an active migraine, supported cooling poses are indicated. Supta Baddha Konasana with a bandage wrapped gently around the forehead reduces sensory input and blood pressure in the head. Savasana with the forehead supported on a folded blanket allows the nervous system to shift into deep rest without any stimulation.
Prevention through regular practice
The most powerful application of yoga for headaches is preventive. A regular practice that includes Sarvangasana, Halasana, and Setu Bandha Sarvangasana — the classical Iyengar inversion sequence — regulates the autonomic nervous system, reduces baseline cortisol, and improves cervical spine alignment. Students who establish this practice consistently report significant reductions in headache frequency within weeks.