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Yoga for Headache - January 2023 

Instant Calm!

Meditation and breathing exercises are often recommended as the primary methods for cultivating calmness in the mind and body. Today we would like to introduce you to another effective yoga posture called legs-up-the-wall-pose. The beauty of yoga is that by simply placing our body in a certain position, we can instantaneously generate a sensation of peace and relaxation. 

Legs-up-the-wall pose is said to help with anxiety, insomnia, headache, stress, fatigue, low back pain, and other issues. The pose works by aiding circulation and draining the lower-extremity lymphatics. Therefore, it's a wonderful pose to do at the end of the day or before going to bed. Once you're in the pose, you will immediately notice how it taps into the parasympathetic nervous system and encourages slow, deep breathing.

Try it out at home!
1. Stand perpendicular to a wall. Using a hand on the wall for support, gently lower yourself down onto the floor.
2. Supporting yourself with your hands, lie down on your back while bringing your legs up the wall.
3. Turn your palms up and relax your arms alongside your body. Alternatively, you can place them on your abdomen or heart space.
4. Feel your spine release, and let your breath guide you into deeper relaxation.
5. Stay for anywhere up to 10 minutes.

*Since you will be in the pose for a while, use any tools to increase comfort: eye pillow, relaxing music, hot or ice pack, etc.
*To come out of the pose, bend your knees and let them drop to the right side. You're welcome to stay here for a minute before using your hands to help yourself into a seated position.

Still have questions or need help with this pose? Come to the free Barrow Yoga for Headache classes to learn more!

Upcoming Classes:

Friday, Jan. 13 12:30 p.m. - 1:30 p.m.
Tuesday, Jan. 17 12:15 p.m. - 1:15 p.m.
Friday, Jan. 27 12:30 p.m. - 1:30 p.m.
Tuesday, Jan. 31 12:15 p.m. - 1:15 p.m.
Friday, Feb. 10 12:30 p.m. - 1:30 p.m.
Tuesday, Feb. 14 12:15 p.m. - 1:15 p.m.
Friday, Feb. 24 12:30 p.m. - 1:30 p.m.
Tuesday, Feb. 28 12:15 p.m. - 1:15 p.m.
Friday, March 10 12:30 p.m. - 1:30 p.m.
Tuesday, March 14 12:15 p.m. - 1:15 p.m.
Friday, March 24 12:30 p.m. - 1:30 p.m.
Tuesday, March 28 12:15 p.m. - 1:15 p.m. 
Friday, April 7 12:30 p.m. - 1:30 p.m.
Tuesday, April 11 12:15 p.m. - 1:15 p.m.
Friday, April 21 12:30 p.m. - 1:30 p.m.
Tuesday, April 25 12:15 p.m. - 1:15 p.m. 

All classes will be held in the Outreach gym
Barrow Neurological Institute 
240 West Thomas Road Suite 302 Phoenix 85013

Mats will be provided.

Please email with any questions, or to RSVP for any of the classes listed above. Class size is limited to 10 at this time and will be on a first-come, first-served basis. You will be notified upon receipt of your RSVP if you are confirmed, or if you will be placed on a waitlist.

Please note that if we need to cancel a yoga class, you will be notified by email as soon as possible. If the instructor is ill, or if a class needs to be canceled same day, you will receive a cancellation email no later than three hours prior to the class start time.   

We look forward to seeing you at our upcoming classes! 

The Lewis Headache Center Team
Mindfulness for Headaches 

As you heard in our previous newsletter, the Lewis Headache Center is working hard to put together an online mindfulness course over Zoom, specifically geared towards headaches, migraine, and chronic pain. A recent study by Wells et al. in 2021 looked at implementation of mindfulness meditation versus headache education for migraine patients, and found that mindfulness-based stress reduction techniques "improved disability, quality of life, self-efficacy, pain catastrophizing, and depression out to 36 weeks, with decreased experimentally induced pain suggesting a potential shift in pain appraisal." * This means that mindfulness techniques can be beneficial for changing our relationship with and perception of pain. 

The main author of the study, Rebecca Wells, is the founder and director of the Comprehensive Headache Program at Wake Forest Baptist Medical Center and an associate professor in the Wake Forest School of Medicine in Winston-Salem, North Carolina. Listen to her discuss her recent research in this eight minute podcast clip.

*Wells RE, O'Connell N, Pierce CR, et al. Effectiveness of mindfulness meditation vs headache education for adults with migraine: a randomized clinical trial. JAMA Int Med. 2021; 181(3):317-328.
doi: 10.1001/jamainternmed.2020.7090
Copyright © *2023* *Barrow Neurological Institute*, All rights reserved.

Our mailing address is:
Barrow Neurological Institute Migraine & Headache Disorders
240 W. Thomas Road, Suite 400
Phoenix, AZ 85013-4407

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