Yoga for the thyroid: 10 Yoga poses to improve thyroid health

Over the last decade, Thyroid disorder has become quite common. A Thyroid Disorder is an endocrine disorder that is either categorized as Hyperthyroidism or Hypothyroidism.

Hyperthyroidism occurs when the thyroid secretes an excessive amount of thyroid hormones while hypothyroidism occurs when the thyroid hormone secretion is very low. These hormones have an adverse effect on a person’s metabolism, body growth, and temperature.

Some of the symptoms are stress, fatigue, weight loss or gain, neck swelling and change in the heart rate.

It is mainly due to our stressful lifestyles.

Several studies have shown that Yoga is the best therapy to cure thyroid disorders. As, yoga postures allows proper stretching to the neck which strengthens, provides flexibility, improves blood circulation and energy around the thyroid.

In this blog, we will discuss

10 Yoga poses to improve thyroid health:

Let’s get started!

Sarvangasana (Shoulder Stand)

Benefits: This Asana helps to boost your immune system, stimulates thyroid glands and helps in relieving emotional and mental stress and calms your mind. It helps to balance the entire body and mind.

How to do

  • Lie flat on your back.
  • Loosen up your body. You can keep a blanket below your shoulders for cushioning.
  • Now, gently raise your legs off the mat along with your buttocks and spine.
  • Twist your elbows and put your hands behind your ribcage to support your spine.
  • Make sure your legs are vertical and together and the arms keep on providing stability.
  • Inhale and exhale for three counts before bringing your legs back down.

 

Viparita Karani Asana (Inverted Pose)

Benefits: This yoga pose is very beneficial as it works on the symptoms of hypoactive thyroid. It helps ease complications caused by hypoactive thyroid. Also, it helps to increase blood flow in the neck region and helps to regulate thyroid glands.

How to do

  • Lie flat on your back.
  • Lift your legs and make sure that they are perpendicular to the floor.
  • Now slowly lift your hips and put your palms below your waist level.
  • Then, with the help of your elbows and palms touching to the floor, stretch your neck till it is around 45 degrees to the floor.
  • You can lean your legs on the wall if you wish for support.
  • Remain in this position for at least 5 minutes.

     

    Matsyasana (Fish Pose)

    Benefits: It is a very beneficial yoga pose for hypothyroid issues. It provides sufficient stretching to the neck region, thus improves spinal health and increases blood circulation in the thyroid glands.

    How to do

    • Start with a cross-legged position as in the Padmasana.
    • Arch your chest area upwards while you hold Padmasana.
    • Keep your hands flat to the ground and support your body weight with the help of your elbows.
    • Remain in this position for a few deep breaths.
    • For maximum benefit, you can perform this asana immediately after Sarvangasana.

         

        Halasana (Plough Pose)

        Benefits: It helps to improve the overall functioning of the endocrine system. It strengthens back muscles, relaxes your nervous system and tone abdominal glands.

        How to do

        • Rests on a mat while keeping your head, legs, elbows, and palms firmly to the floor.
        • Raise your legs till they are opposite to the floor.
        • Try to touch the floor with your legs behind your head.
        • Stay in this position for a few minutes and take deep breaths.
        • You can also support your waist by using your hands while raising your body with elbows.

               

              Marjariasana (Cat-Cow Stretch)

              Benefits: It releases stress, increases emotional balance, improves body coordination and enhances energy. It focuses on your throat area as it includes neck movement. It helps in the circulation of spinal fluid.

              How to do

              • Start with a table pose by putting your knees and arms on the floor.
              • Make sure that you have equal weight around all four points.
              • Breathe in and let your mid-section sink closer to the floor, then stretch your head/neck upwards.
              • Breathe out and pull your navel into your spine.
              • Fold your chin into your chest as you lift and round your spine toward the roof.
              • Enable your breath to direct the movement.
              • Keep doing this flowing movement for a couple of minutes.

                       

                      Ustrasana (Camel pose)

                      Benefits: This asana involves strong neck stretch which helps to stimulate the thyroid gland and increase blood circulation in this region.

                      How to do

                      • Kneel down and place your heels facing the roof such that your ankles are touching the ground.
                      • Hold your chest area very straight.
                      • Now curve in backward advancing toward your toes. Make your chest parallel to your legs and the floor.
                      • Twist in reverse while holding your heels with your hands.
                      • Extend your throat and neck while holding this pose for at least 5 minutes.

                       

                      Setu Bandhasana (Bridge Pose)

                      Benefits: This pose mainly works best on your chest, spine, and neck. It helps calm your nervous system and stimulate thyroid glands and abdominal muscles. It also tones your hamstrings and buttocks.

                      How to do

                      • Rests on the yoga mat. Breathe out and push up and go off the floor with the feet.
                      • The neck and head will stay on the mat flat while the rest of the body will remain in the air.
                      • Remain in this position for whatever length of time that you can and return to the beginning position.
                      • Repeat the same as the number of times as you can.

                      Balasana (Child’s Pose)

                      Benefits: It helps in relieving tension in the neck and spine and strengthen back muscles. It creates a soothing and calming effect on your mind.

                      How to do

                      • Start with sitting down on your heels such that your hips are on the heels.
                      • Now, bring down your forehead to the floor while breathing out deeply.
                      • Keep the arms close by your body. Keep your hands overhead and palms looking upwards. Loosen up your elbows completely.
                      • Now, bring your hands at the back close by your thighs and let your head touch the ground.
                      • Now Breath slowly while holding this pose for a few minutes.
                      • At last, returned to the first position slowly while breathing out.

                        Savasana (Corpse Pose)

                        Benefits: It is the best yoga pose to de-stress and relax. It helps to relax your mind and body and enhance your inner awareness. You can increase the time from up to 30 minutes and if done with Yoga Nidra, you can achieve more relaxation and deep relaxation.

                        How to Do

                        • Rest flat on your back with your legs and arms relaxed and your palms facing the roof.
                        • You can place a pillow or a yoga blanket below your head for comfort and support.
                        • Now shift the focus from the body to the breathing and keep breathing in a natural relaxed way.

                         Including some or all of these yoga postures in our daily life will surely improve your thyroid function. Try doing this yoga postures daily to avail more benefits and live a healthy lifestyle.

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