You wake up with an aching head. You’d love to lie in Corpse pose for the next century, but you’ve got to get the kids to school, the dog to the vet, and yourself to work. To make it through the day, use this sequence from MaryKate Bronder, a Kripalu yoga instructor at Healthtime Fitness in North Reading, Massachusetts. Since it relieves sinus pressure, use this move for allergies, infections, and tension headaches, too.

The Fix: Kneeling Yoga Mudra
Sitting on heels with back straight, clasp hands together and press shoulder blades down and back. Keep arms straight (but not locked) while pressing toward the floor. To avoid arching the back, bring the belly button toward the spine. Lift the top of your chest and lengthen the spine pressing up through the crown of the head (keep chin level with the floor).

Holding the core strong, bend forward at the waist until forehead is on the floor in front of knees. Reach arms overhead and toward the wall in front of you. Gently send body weight forward, curling neck and spine so weight rests gently on the crown. Roll back and forth, slowly and gently, from forehead to crown. This rolling stimulates pressure points on the skull, which relieves congestion. (Make sure you’ve got tissues nearby since it will release mucous, especially in your sinuses). Continue rolling 10 times or for as long as it feels good. If you do more, take a breath between sets of 10.

To come up, reach arms toward the wall behind you, keeping back straight, and slowly return to starting position (kneeling and sitting back on heels). Release arms by the sides of your body and relax.