Sequence: Headache Relief

Whenever I work with a headache, I like to wrap my head with a bandage or pashmina scarf...its looks a little crazy but feels good! You can either firmly wrap your forehead only, or wrap both your forehead and your eyes (but not to tight around the eyes). The pressure of the bandage around the head and eyes as well the bandage's blocking of outside light help to release the tension.

As you hold each position, imagine your brain "shrinking" away from the wrap. Imagine a space opening up between the front of your brain and the inner surface of your forehead, and let the brain "sink" onto the back of the skull. Practise this visualisation especially in the reclining positions.

When trying to alleviate a headache, you should emphasise the lengthening of the exhalation of your breath. One of my favourite tricks for this is focusing on the feeling of filling my lungs as i inhale and then filling the room with my breath as a exhale, it really helps me lengthen my exhalations in a natural even way.

1. Balasana (Child's Pose)
Perform either with your head on the floor, or with your torso and head supported on a bolster positioned between your thighs. The bolster's long axis should be parallel to your torso. (Total time 3 to 5 minutes.)
2. Adho Mukha Svanasana (Downward-Facing Dog) 
Support your head on a bolster or block. (Total time 1 to 2 minutes.)
3. Uttanasana (Standing Forward Bend)
Place your head and crossed forearms supported on a padded chair seat or table. (Total time 1 to 3 minutes.)
4. Supta Baddha Konasana (Reclining Bound Angle Pose)
A simple version is to support the torso on a rolled blanket orbolster underneath and parallel to your spine.  Support the legs with blocks or books so that you are not just 'hanging out' in your joints. (Total time 3 to 5 minutes.)
5. Setu Bandha Sarvangasana (Supported Bridge Pose) 
Support the torso on a bolster, and shoulders and head resting lightly on the floor. (Total time 3 to 5 minutes.)
6. Viparita Karani (Legs-Up-the-Wall Pose) 
Let the pelvis be supported either on a bolster or rolled blanket. (Total time 3 to 5 minutes.) To avoid any possibility of straining your back when exiting, be sure not to twist off the support. Either 1) slide off the support first before turning to your side, or 2) bend your knees, press your feet against the wall, and with an inhalation lift your pelvis off the support; then slide the support off to one side, lower your pelvis to the floor, and turn onto your side.
7. Savasana (Corpse Pose)
Take normal inhalations but lengthen the exhalations as much as is comfortable for you. When in Corpse Pose you might also want to lay a weighted sandbag, or something similar, on your forehead. As with the wrap, the pressure of the weight on your head helps release the tension.

If you were just going to practice one of these poses my favourite is Viparita Karani (legs up the wall) with a warm flannel over my forehead.

(Image source: yoga-beautiful)