12 Beneficial Yoga Poses for Thyroid Problem

Yoga and thyroid health

Yoga has a lot of benefits for your general health and well-being. It can help you feel more balanced, more flexible, and less stressed. Stress and hypothyroidism are related, although some yoga positions are believed to balance out either an underactive or an overactive thyroid.

Numerous research has confirmed the beneficial impact of yoga on enhancing thyroid function.

Remember that these poses cannot treat your thyroid imbalance. Yoga is regarded as an additional kind of treatment. It shouldn’t be utilised in place of any treatments or medications you’re taking right now.

Find a certified yoga instructor who can assist you in creating a sequence that is beneficial to your condition. Before starting any yoga programme, consult your doctor.

Hyperthyroidism

When you have hyperthyroidism, your thyroid produces and releases more hormones than you require. Another name for this is hyperactive thyroid. Triiodothyronine (T3) and thyroxine (T4) are the two primary hormones that your thyroid produces. A medical professional must treat hyperthyroidism because it can have an impact on the entire body.

Hypothyroidism

When you have hypothyroidism, your metabolism might slow down because your bloodstream might not have enough thyroid hormone. When your thyroid doesn’t produce and release enough thyroid hormone into your body, hypothyroidism results. Your metabolism will likely slow down as a result, affecting your entire body. Hypothyroidism is also typically referred to as an underactive thyroid disease.

12 yoga asanas for thyroid

Most of the recommended poses are considered throat-stimulating. Yoga asanas will stretch and strengthen the neck by improving circulation and energy flow around the thyroid.

Practice yoga asanas with ease and honour the limitations of your body. You can adjust or change the poses to suit your needs.

Supported shoulder stand – Sarvangasana

The first position recommended for treating the thyroid is frequently the shoulder stand. Due to the inversion, it boosts blood flow to the upper body’s glands. The thyroid’s effectiveness is thought to be enhanced by this.

• You can support your shoulders by placing a folded towel or blanket there. Let your head rest on the mat while bringing your shoulders to the blanket’s edge.
• The palms should be facing down when you lay flat on your back. For support, press your back and arms into the floor.
• Lift your legs 90 degrees upwards while inhaling.
• Bring your legs above your head as you slowly exhale, and keep your feet in the air while standing.
• Try bringing your hands to your lower back to support.
• Keep your pinky fingers on the side of your spine and your fingertips pointed up towards your hips.
• Straighten your legs and point them up in the air.
• If it’s possible, try to keep your hips, spine, and shoulders all in one line.
• A slight tilt can be maintained between your hips and your body. Maintain a straight neck while keeping your chin tucked into your chest. Allowing your legs to progressively cross again will help you release from the pose. Reposition your arms along your body. Roll your spine down vertebrae by vertebra as you inhale, then raise your legs 90 degrees and exhale.

During this pose, pay attention to your neck and stop practising if you feel any pain. You should practise this position under the guidance of a teacher who has a thorough understanding of alignment. It is not advised for everyone because of the risk of injury.

Plow Pose – Halasana

It is believed that in plow  pose, your thyroid gets the same stimulation as it does in the shoulder stand. You might find the plow pose easier to do.

• Lie flat on your back and your palms facing down alongside your body.
• For support, press your arms and back.
• Lift your legs up to ninety degrees on an inhale and slowly exhale.
• Bring your legs over your head. To stabilise your body, place your hands at the base of your back.
• Your pinky fingers should be on either side of your spine, pointing up towards your hips.
• If your feet don’t touch the ground, you can put a bolster or block there.
• Keep your hands on the hips if the feet do not touch the floor or the object.
• You can bring your arms beside your body or interlace your fingers if it’s comfortable and your feet are being supported. You can raise your arms as well.
• You can exit the stance by placing your arms next to your body on the floor.
• Inhale slowly to raise your legs off the floor and realign your spine with the floor.

Fish Pose – Matsyasana

Fish pose is a great counter pose to shoulder stand.

• Your legs are supposed to be extended in front of you as you sit. You should move to one side at a time so that you can put your hands there.
• Put your palms down with your fingers pointing in the direction of your toes. Open your chest and tuck your elbows into each other.
• Lean back slowly on your elbows and forearms. Maintain your lift by pressing into your arms. If you feel comfortable doing so, tilt your head back.
• Try to lift your head, let go of your hands, and lie on your back to exhale.

The poses that are thought to improve thyroid function the most include shoulder stand and fish pose. You stimulate your thyroid by exposing it when you let your head hang back in the fish pose.

Bridge Pose – Setu Bandha Sarvangasana

The Bridge Pose is great for strengthening the back. It might also help promote thyroid health.

To do the Bridge Pose, you should:

•  Lie down on the mat with your back on the floor
• Draw the feet inwards and keep the feet and knees in line with the hip.
• Press the palms into the floor with arms.
• Lift the hips up and imagine a string pulling the hips upward and tuck the chin into the chest
• Breathe deeply three times and slowly lower down from the position.

Cobra Pose – Bhujangasana

The thyroid gland is gently stimulated by the cobra pose. It’s not as intense as certain stances when your head is fully tilted back. It is acceptable to totally relax your neck and let it sink back in this stance. Only carry out this if it is comfortable.

• With your palms facing down, lie flat on your stomach with your hands positioned just below your shoulders.
• Put your elbows close to your side of the chest.
• When you feel your thumbs’ energy retraction, press into your hands. Your pinky fingers’ motion can be felt as energy.
• Lift your shoulders, chest, and head slowly as you inhale. Come all the way up, halfway up, or halfway down.
•  Maintain a small bend in your elbows. You can tilt your head back if it’s comfortable. Bring your head back to the centre to break the posture.
• Return to the mat carefully after exhaling.
• To release your low back, gently shake your hips.

Boat Pose – Navasana

The thyroid can benefit from your neck position in the boat pose. Stretch your legs out in front of you as you sit down on the ground.

• Put your hands on the ground. Slowly incline your upper body back.
• Try keeping your chin tucked in towards your chest and your spine straight. On your two sitting bones and tailbone, maintain balance.
•  Before raising your legs into the air, flex your knees. If you can, straighten your knees.
• Bring your toes up just above eye level.
•  Your palms should be facing each other. You should raise your arms until they are parallel to the ground.
•  Keep your breathing deep and relaxed while engaging your core.
• Hold this position. By bringing your knees to your chest, you can release the position.
•  On your sitting bones, keep balancing.
• Hug your legs, and take a few seconds to let your head fall. In this position, keep your chin slightly tucked in and breathe slowly and firmly.
•  Keep your shoulders back and avoid sagging too far. Your knees can be bent to change the position.

Upward Bow Pose – Urdhva Dhanurasana

The wheel stance is said to open the heart, which provides you with energy. As your neck opens, it also encourages energy flow to the thyroid region.

• Try bending your knees while lying flat on your back, bringing your heels close to your body.
• Place your hands on the floor next to your head and turn your elbows to face the ceiling.
•  Maintain the direction of your fingers towards your shoulders.
• Make sure your hips and feet are not in proportion.
• As you exhale, elevate your tailbone and buttocks by pressing onto your feet.
•  Maintain the strength of your thighs by concentrating the energy of your knees.
• Strike the inside of your foot firmly.
• Then pull up onto the crown of your head while maintaining pressure on your hands. Next, lift your head off the floor and straighten your arms while you press all four points into the ground.
• You should let your head swing back and relax your throat. Release the stance gradually, going back in the same direction you came.

 Give your body some time to unwind properly. Don’t attempt this pose if it is too challenging or hurts you in any way.

Supported Headstand Pose – Salamba Sirsasana

This pose is one of the most advanced yoga positions and works directly on the thyroid glands.

The pose aids in blood flow to the heart as well as stimulates the brain’s pituitary glands and pineal glands, which helps to relieve stress.

The pose is to be performed under the supervision of an experienced professional on the first attempt and should not be attempted without prior yoga experience. Sirshasana is the Sanskrit name for this pose.

• Kneel forward with the forearms and knees on the mat. Press the inner wrists into the mat while lacing the fingers together with the elbows at shoulder width.
• Place the back of the head on the palms of the open hands while placing the crown of the head on the mat.
• As you inhale, pull your knees off the mat and step your feet up towards your elbows to form an inverted V.
•  Raise your shoulder blades up to lengthen and slightly extend your body. While inhaling, simultaneously lift both feet off the mat; it might be simpler to slightly flex the knees during the ascent.
• When the legs are fully extended, press upward through the big toes and rotate the upper thighs inward while pushing the heels towards the ceiling.
• Straighten the knees, make sure the weight is evenly distributed between the forearms, and continue to lift the shoulders upward.
• Hold the pose for atleast 5–10 seconds (this can be extended by an additional 5 seconds each time the pose is performed in the future).
• Exhaling, slowly move the feet back towards the mat, maintaining the shoulders and pressing upward until both feet are on the floor.

Legs-up-the-wall pose – Viparita Karani

Legs-up-the-wall pose is a restorative inversion. It doesn’t put much pressure on the neck and is suitable for most people. It’s an excellent choice as it helps to restore your balance, and it’s passive.

For support, place a folded blanket or hard cushion beneath your hips. Boost the support’s height if you have additional flexibility.

• Place your right side against the wall as you sit. As you lie back, raise your legs up against the wall. Your buttocks could be inches from the wall or right up against it.
•  You are free to keep your arms at your sides, in front of your head, or anywhere else that seems comfortable.
• Spend up to 20 minutes in this posture.
• You can do a variation by bringing the soles of your feet together and bending your knees or by letting your legs open wide to either side.
• By pulling yourself away from the wall, you can release the posture.

This position is believed to reduce stress, which might worsen thyroid issues. Aim to maintain this position for at least five minutes each time.

Cat-cow pose – Chakravakasana

It’s said that the fluid motion of the cat-cow stance stimulates your thyroid. Blood flows to your neck chakra as you tuck your chin into your chest and then reveal it.

• Get down on all fours and place your knees and wrists squarely beneath your hips and shoulders. Shift your weight from side to side, forward, and backwards.
• Return to the centre after that to make sure all four points are equally weighted.
• As you inhale and allow the air to fill your belly, squat down towards the mat.
• Lengthen your neck and throat while aiming your eyes upward at the ceiling. Draw your navel towards your spine as you exhale.
•  Lifting and rounding your spine upwards, tuck your chin into your chest.
• Let your breathing direct your motion. For a couple of minutes, keep moving in this fluid manner. Relax by returning to the child’s position for a short period of time.

The spinal fluid is said to circulate more freely in this position. This is thought to improve energy and mental clarity. As you perform this stance, concentrate on your throat region.

Camel pose – Ustrasana

It is believed that the camel pose’s strong neck extension stimulates the thyroid gland and improves blood flow in this region.

• Put your feet behind you and get down on your knees.
• Try maintaining a straight line from your shoulders to your hips with your fingers pointing downward, place your hands at your spine.
• Keep both of your pinky fingers next to your spine.
• Open your chest and bring your elbows together. As you progressively bend back, keep pushing your hips and thighs forward. Allow your head to droop.
• Reaching back to grip your ankles is an option if you feel supported. To make it easier to reach, you can stand on your toes.  
•  Relax in the downward-facing dog or child’s pose.

Corpse pose – Shavasana

Even while this stance might not seem tough, lying still for a long time can be difficult. Your body can relax openly and securely supported in this stance.

• Your toes should be pointed out to the side while you lay flat on your back with your feet spaced about hip-width apart.
• Extend your arms away from the body.
• Put your spine, neck, and head in a straight line. Allow yourself to completely unwind and release any physical tension.
• As you let your breath slow, you drop heavily to the ground. To offer more support, put pillows under your knees.

The corpse pose allows for complete relaxation. It’s an excellent way to unwind and destress. It helps you become more aware of any tension you’re holding back in your body. Keep your awareness of your breath moving through your body. You can also choose to do a guided meditation or yoga nidra while you lie in this corpse pose.

Summary

Listen and trust your body. Your thyroid function can be enhanced by incorporating some or all of these yoga positions into your daily routine. Try to practise yoga every day for at least a little while. You might find new variants and postures that are most beneficial for you as a result of these poses. Be mindful of how each pose affects you, particularly how it affects your thyroid.

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