The Bhagavadgita says that “Yoga is the journey of the self, through the self, to the self”. Including yoga in your lifestyle can do wonders for your body. It is a well-known fact that useful yoga poses can reverse the severe effects of the thyroid. Nowadays, thyroid disorder, especially hypothyroidism, is becoming common among individuals. The thyroid is a crucial gland for determining your rate of metabolism, growth, and body temperature. Any instability in the concentration of hormones can result in thyroid disorder. Yoga for thyroid cannot cure your condition permanently, but you can prevent any further complications with it. Doing asanas will not only keep your glands healthy but will also regulate your metabolism towards good. Healthy changes might reduce the need for thyroid medicines. By doing so, you not only strengthen your muscles but also reduce the risk of severe ailments.
HealthifyMe aims to provide you with some beneficial yoga asanas. They will help you effectively reduce or ease thyroid issues.
Seven Yoga Asanas to Relieve Thyroid Disorders
Yoga for thyroid is beneficial to stimulate the throat as the thyroid gland lies there. Doctors believe that it increases blood circulation around that area. Here are some asanas that help in preventing thyroid disorders:
# 1 Bhujangasana
Bhujangasana is also known as the cobra pose. It is a part of Surya Namaskar. It relieves the throat area by stretching it and increasing thyroid function that helps in hypothyroidism. This asana benefits people suffering from frequent back pains. Avoid doing this asana if you have a hernia, ulcer, or have gone through abdominal surgery.
Perform Bhujangasana with us
- Lie flat on the abdomen with hands beside the last rib cage, palms facing downwards.
- Press onto your palms and lift the upper portion of your body with an inhalation. It should include the head, chest, and shoulders (Till the navel region).
- Inhale while doing so.
- There is no need to straighten your arms. Keeping a slight bend in the elbows is recommended.
- Keep the breathing normal and hold the posture for 30 secs.
- Release the pose slowly and bring your body down.
Sarvangasana is also known as shoulder standing pose. It helps your body to govern the endocrine system (hormonal system). It tends to put pressure on the thyroid gland to increase its efficiency. We recommend it for people with hypothyroidism.
Perform Sarvangasana with us
- Put a soft towel or cushion under your neck & shoulders for support.
- Align your shoulders with the cushion’s edge and rest your head on the yoga mat.
- Keep your body entirely straight and stick your arms at the side of your body with palms facing towards the floor.
- While inhaling, gradually lift your legs.
- Exhale and make your legs parallel to the wall supporting your back with both the palms.
- Your toes should point towards the ceiling.
- Balance your feet in the air and support your hips with your palms and fingers.
- Tuck your chin into your chest while keeping your neck in a single position.
- Slowly exhale to release the pose and get back to the starting pose.
Halasana is also known as the plough pose. It has various benefits for people with hypothyroidism. This asana assists in the secretion of thyroid hormones. It will help you strengthen the abdominal muscles and relax the nervous system.
Perform Halasana with us
- Lie parallel to the ground and put the arms at the side of your body.
- Inhale and bring your legs up in the air.
- Slowly bring your legs above your head while exhaling supporting your back with both.
- Your toes should touch the ground behind your head.
- Use your arms to support the back of the body and hips.
- You might want to support and hold the position with hands if the toes do not touch the ground.
- Exhale and come back to the initial position slowly. Remember not to put jerks on your body while releasing the pose.
Matsyasana is also known as the fish pose. The arch of the back increases blood flow in the thyroid gland that stimulates the neck and thyroid gland to relieve any tension present. It also improves postures & relieves stress.
Perform Matsyasana with us
- Sit on the yoga mat and extend your legs in front.
- Place your hands under your buttocks.
- Your palms should be facing down and fingers towards the toes.
- Make a 90-degree angle between your arm and chest.
- Slowly lift your chest and press into your arms. Make sure to stay lifted.
- Release the position slowly and gradually.
#5 Urdhva Dhanurasana
Urdhva Dhanurasana is also known as an upward bow (wheel) pose. It provides energy to the thyroid gland. It helps treat hypothyroidism.
Perform Urdhva Dhanurasana with us
- Lie flat on your back parallel to the ground.
- Fold both the legs at the knee bringing your heels near the buttocks. Your knees should point to the ceilings & toes facing straight.
- Curve your hands towards your head and rest your palms facing downwards next to your head.
- Your feet should not go more than your hip distance.
- Put pressure on your feet and exhale. While Inhaling, lift your back and buttocks.
- Keep your thighs stiff and lift the crown of the head.
- Once you are comfortable, try to straighten your arms and release any force on your throat. Let it hand back. Keep the breathing normal.
- Release the position slowly to avoid any jerks and come back to the initial pose.
#6 Setu Bandhasana
Setu bandhasana is also known as the bridge pose. It regulates your thyroid hormones by indirectly benefiting people with hyperthyroidism. It tends to increase the flow of blood in the brain and soothes it by improving blood circulation.
Perform Setu Bandhasana with us
- Lie down flat parallel to the ground.
- Try bending your legs at the knees.
- Touch your heels with your hands and lift the buttocks and upper portion of your body.
- To maintain the position, interlace your fingers and lift the buttocks higher.
- Do not exert pressure on your chin, neck, or shoulders.
- Try remaining in this position for 30 sec with normal breathing.
Shavasana is also known as the corpse pose. It is a pose for deep relaxation and to increase inner awareness. Though this pose requires you to lie on a flat surface, it can be very challenging. We recommend this pose for people with hyperthyroidism.
Perform Shavasana with us
- Lie flat on your back with toes distant apart.
- Bring your arms away from the body and face your palms towards the ceiling.
- Make sure that your head, neck, and spine are in a straight line.
- Relax completely and let go of any stressful thoughts.
- Breathe slowly and support your knees with a pillow if required.
- A guided meditation or yoga Nidra sessions can help too.
Hyperthyroidism or hypothyroidism are two types of thyroid disorders. Both of these affect life negatively. Your doctor will recommend you take proper medications and follow a healthy lifestyle. Yoga for thyroid aims for balancing your energy, hormonal levels, flexibility, and relieving stress. Yoga has positive effects on both underactive and overactive thyroid. They come under one of the most natural remedies and keep our glands healthy. It saves us from severe thyroid complications like goitre, heart diseases, mental health issues, etc. Following these asanas and ensuring the right posture can help tackle thyroid issues effectively.
Frequently Asked Questions (FAQs)
A. No, yoga cannot treat hyperthyroidism or hypothyroidism. It is a holistic approach to health that can relieve your symptoms and prevent you from further complications & reduce medication gradually. Proper medication and therapies with healthier lifestyles can bring a massive change.
A. Hypothyroidism results due to insufficient secretion of hormone from thyroid glands. It decreases the metabolism of the body and leads to weight gain. It can be due to various factors like an autoimmune disorder, side-effects of medications, treatment of hyperthyroidism, and radiation therapy. It is common in women older than 60 or someone who has a family health history of thyroid disorders.
A. Shifting from a sedentary and stressful lifestyle to a healthier lifestyle is priority number one. One can prevent thyroid by following some basic rules:
- Avoid smoking. Smoke induces several toxins in a person’s system that harm your thyroid gland. It increases thyroxine levels and reduces the thyroid-stimulating hormone (TSH)
- A thyroid neck check is a simple physical examination of your neck to detect the presence of any lumps and bumps close to the surface
- Keep yourself physically active. Exercising will not only prevent you from thyroid but other life-threatening diseases too
- Visit your doctor if you witness any noticeable changes in your health
A. Yoga usually does not come with any side effects. It is the most natural way of alleviating disease-causing factors. Nevertheless, pregnant women, people suffering from ulcers and hernia, and others who have had abdominal surgery should avoid performing these exercises. Consulting your doctor in such cases is the best option. It’s always recommended to consult a Yoga therapist for specific asanas and routines.