Why I'm getting headaches after doing yoga?

Embarking on a yoga journey should be calming, energizing, and healing — not painful. But if you’ve ever felt a headache coming on during or after a yoga class, you're not alone. One of our curious readers shared their experience of getting a sharp, migraine-like headache about 15 minutes into a session. It starts at the base of the head and shoots forward.

So what’s going on — and how can you stop it? In this guide, we’ll explore common causes and simple solutions to help you enjoy your practice without discomfort.
👉 Don’t forget to check out our yoga eye pillow collection — great for relaxation and headache relief.

💡 Common Reasons You Might Get a Headache During Yoga

1. Blood Pressure Changes
Some poses — especially ones where your head dips below your heart (like downward dog) — can mess with blood flow and cause a headache.
✅ Try skipping or shortening these poses and see how your body responds.

2. Muscle Tension and Posture
Tight shoulders and neck muscles are common culprits. Bad posture or holding your head too far forward during poses can also trigger pain.
✅ Focus on keeping a long neck and relaxed shoulders. Avoid jerky movements.

3. Dehydration or Low Electrolytes
Not drinking enough water can lead to tension headaches. And if you're sweating during class, you're losing valuable minerals too.
✅ Hydrate before class and consider adding electrolytes (like a pinch of salt or a supplement) if needed.

4. Overexertion
Trying to "keep up" or push too hard can build tension in your body.
✅ Remember, yoga isn’t a competition. Move gently and stay aware of your limits.

✅ Tips to Help Prevent Yoga Headaches

Gentle Neck Stretches
Before class, softly roll your neck or tilt your chin toward your chest to loosen things up. Don’t yank or pull — just move with your breath.

Breathing Techniques (Pranayama)
Practices like Nadi Shodhana (alternate nostril breathing) help balance your energy and calm your nervous system.
✅ Try ending your session with deep breathing or a few minutes of stillness in Savasana.

Progressive Poses and Props
Use yoga blocks, straps, or bolsters to ease into more difficult poses. For example, if backbends give you trouble, try a supported version using props.

Watch for Face and Jaw Tension
We often clench our teeth or tighten our face muscles without noticing.
✅ Do a quick “face check” during class — soften your jaw, unfurrow your brow, and relax your eyes.

Add Yoga Nidra for Stress Relief
Yoga Nidra is a guided meditation you can do lying down. It’s super relaxing and great for managing stress — one of the leading triggers of headaches.

🧘 What Real Yogis Are Saying

• "I started getting headaches halfway through class. My teacher helped me adjust my neck position in poses, and it made a big difference."

• "Drinking more water before and after class helped me stop getting post-yoga headaches."

• "I noticed backbends were triggering my headaches. I use a bolster now to ease into them, and I feel way better."

One reader even mentioned occipital neuralgia — a kind of nerve pain that starts at the base of the skull. If you suspect this or feel sharp, shooting pain, it’s worth talking to a physical therapist or healthcare provider.

🙏 Final Thoughts: You’re in Control

Headaches during yoga can be frustrating, but they’re often fixable. By tuning into your body, making small changes, and asking for guidance, you can transform your practice into something that feels good again.

Here’s a quick recap:
✅ Stay hydrated
✅ Avoid overexertion
✅ Use props and modify poses
✅ Focus on your breath and alignment
✅ Loosen tension in your face, neck, and shoulders
✅ Take breaks when needed — and don’t push through pain

Yoga is personal. You get to decide what works for you, and it’s okay to take your time figuring that out.
👉 Also check out our yoga towel collection — it’s perfect for staying cool and dry during practice.

Remember: Your yoga journey is meant to feel good — for your body and your mind. A few mindful tweaks can make all the difference.