Yoga is a safe and easy form of exercise that can be beneficial. Can yoga help with thyroid problems? Yes! Some poses in yoga can help improve thyroid health. The thyroid is a tiny gland in the throat, and it’s responsible for controlling metabolism, growth, and body temperature. It can even influence a child’s brain development.
When the Thyroid works as it should, it supports your body’s well-being. But if it doesn’t work properly, it can damage your mental and physical health. Besides taking medicine, this article explains how Yoga for the Thyroid can be beneficial. Keep reading to find out more!
Can Yoga Improve Thyroid Health?
Yoga is great for both your body and mind, like reducing stress, increasing flexibility, and balancing out your energy. It’s also believed that certain yoga poses can help with thyroid issues since stress can be linked to hypothyroidism. This means that doing yoga poses is a good way to naturally treat any thyroid issues, though it may not provide an immediate cure. The poses help to keep your thyroid healthy and regulate your metabolism.
Yoga has several positive effects on improving thyroid function, per several studies. However, keep in mind that you cannot completely cure your thyroid function by practicing these poses. Therefore, use these Yoga poses as a complementary therapy, which you can take in addition to your medications.
Some Yoga Asanas for Thyroid
We have chosen some yoga poses that are good for your throat. These poses make your neck strong and help your body have more energy and blood flow. Check out the list of poses and try to do them regularly.
Pranayama
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Pranayama is a great breathing exercise for people with thyroid issues because it is an easy and effective way to improve their health. It helps to lower blood sugar, reduce stress on the adrenal glands, and cleanse the blood, all of which help the thyroid to work better.
Ujjayi Pranayama for Thyroid
Steps :
- Tighten your neck muscles and keep your lips sealed.
- Take a small breath out, then immediately breathe in smoothly and steadily, without pausing.
- Make a squeaky noise by pushing air through a narrow throat.
- Keep breathing in until your chest feels full.
- Hold your breath as long as you can.
- Stand up straight with your head, neck, and back aligned. Don’t pinch your nose and keep your face muscles loose.
- Breathe slowly and evenly as you let the air out.
- Now take it easy and breathe normally.
Kapalabhati
Steps :
- Sit up straight in a comfortable position and put your hands on your legs with your palms facing upwards.
- Breathe in deeply, and push your stomach in towards your back as you breathe out. Remember to do as much as you can.
- Place your right hand on your stomach and you will feel your abdominal muscles tighten.
- As you relax your stomach and belly button, the air will come into your lungs by itself.
- You need to breathe 20 times to finish a set of Kapalbhati.
- Once you are done with the round, take a break and just feel the sensations with your eyes closed.
Bhramari Pranayama
Steps :
- Pick a spot with good airflow and sit with good posture, eyes closed, and a smile on your face.
- Pay attention to the stillness and feelings in your body while you have your eyes shut.
- Put your pointer finger on the firm, rubbery piece of skin between your ear and your cheek.
- Push on your nose as you breathe in and out, making a humming sound like a bee.
- Try to make a loud sound for the best outcome, but you can also make a quieter sound.
- Repeat the same thing three or four times as you take in another breath.
Simhasana (Lion Pose)
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The Simhasana, also known as Lion Pose, is a great Yoga move that can help with your Thyroid. It may look a bit silly, but it is actually really useful for reducing stress and improving your Thyroid health. It can also help with strengthening your voice and reducing wrinkles around your neck and face.
Steps :
- Kneel down and then rest your bottom on your heels.
- Sit up straight and bring your hands to your knees while taking a deep breath through your nose.
- Take a deep breath through your nose.
- Take a long, loud breath out through your mouth, stretch out your fingers, sit up straight, and stick your tongue out towards your chin. Finally, look up and open your eyes wide.
- At the end of a breath out, close your lips. Then, sit up and take a long, slow breath in while you relax your eyes, hands, and face.
- Do this pose a maximum of eight times.
Matsyasana (Fish Pose)
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Matsyasana, or fish pose, is a great exercise to help with hypothyroidism. It helps stretch out the neck and throat and increases blood flow to the thyroid glands. It’s an excellent way to support thyroid health.
Steps :
- Lie on the ground on your back with your hands by your sides and your feet touching.
- Place your hands under your hips with your palms facing downwards. Make sure your elbows are close together.
- Take a deep breath and raise your chest and head.
- Bend your head back and touch the top part of it to the ground while keeping your chest up.
- Put your elbows on the ground and press down with your weight while keeping your head close to the ground.
- Raise your upper body by pushing up with your shoulder blades and keep your legs and thighs flat against the floor.
- Stay in this position for as long as you can while taking slow breaths in and out.
- Bend your upper body forward, lowering your head and chest to the ground. Move your hands to the sides and take a few deep breaths. Lift your head slowly while you relax.
Bhujangasana (Cobra Pose)
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Bhujangasana, also known as the cobra pose, is a beneficial yoga pose for balancing the thyroid. This pose stretches the neck and throat area, which helps increase blood circulation and can help people with hypothyroidism.
Steps :
- Lay on your belly on the ground.
- Put your hands under your shoulders on the floor.
- Put your hands on the floor and press your arms against your sides.
- Raise your head so that your back is curved and your chest is lifted up from the floor.
- If you don’t feel comfortable, tilt your head down.
- Bend your head and chest down towards the mat slowly.
Setu Bandha Sarvangasana (Bridge Pose)
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Bridge pose (Sethu bandha sarvangasana) is great for the thyroid gland and helps with overall wellness. This pose helps the blood flow to the thyroid by stretching the neck.
Steps :
- Lay on the mat with your back against the ground.
- Move your feet closer to your hips.
- Make sure your knees, feet, and hips are all in a straight line.
- Put your hands flat on the floor with your arms at your sides.
- Raise your hips up, like something is tugging them up.
- If it is difficult, you can use your hands to support your lower back.
- Take a deep breath and lower your chin towards your chest.
- Lower your hips slowly to get out of this position.
Halasana (Plow Pose)
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Halasana, or Plow Pose, is an inverted yoga pose that can both relax and strengthen your body. It is also thought to help with thyroid problems by stretching the neck and stimulating the pituitary and thyroid glands. However, people with hyperthyroidism should not do this pose.
Steps :
- Lay down on your back and put your hands on the ground next to you.
- As you breathe in, raise your legs up to a 90-degree angle.
- As you breathe out, lift your hips off the ground and bring your legs closer to your head.
- Now, move your legs down towards the floor above your head slowly.
- Place your hands on your lower back for support.
- Raise all your other fingers up while putting your little fingers together at the back.
- Walk your hands up your back to straighten your spine.
- Bring your elbows and shoulder blades close together.
- If you are tall enough that your toes touch the ground, you can put your hands together and stretch your arms out after.
- Let go of your hands and keep them by your sides with your palms facing down when you want to let go.
- Stay in this spot for around two minutes.
- Let go of your hands and keep them by your sides, with your palms facing down when you want to let go.
- On your exhale, lower your back to the ground slowly.
- Stretch your legs out until they are at a 90-degree angle and stop there.
- Bend your legs and keep your toes on the ground as you breathe out.
Dhanurasana (Bow Pose)
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The bow pose, known as Dhanurasana, can help regulate your metabolism and encourage your body to make the right amount of thyroid hormone. This massage for the thyroid glands can be a successful way of treating hypothyroidism.
Steps :
- Sleep on the floor facing downwards.
- Bend your knees and hold your toes with your hands as you exhale.
- Now slowly lift your head, chest, and thighs as high as possible.
- Join the ankles and maintain a lower body weight to the lower stomach.
Sarvangasana (Supported Shoulder Pose)
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Sarvangasana, also known as the Queen of Asanas, helps regulate metabolism by increasing the amount of blood flowing to the glands in the upper body. Additionally, when the chin is tucked into the chest, the thyroid functions in the body are improved, making it a great pose for better thyroid health.
Steps :
- Lay on your back and put a blanket or folded towel under your shoulders for support.
- Lay your head down on the mat and move your shoulders towards the edge of the towel.
- Put your hands and forearms flat on the floor on either side of your body.
- Push your back and arms down onto the ground strongly while you raise your legs at a 90 degree angle while you take a breath in.
- As you breathe out, lift your legs up until they reach your shoulders.
- Push your hands into your lower back to help your hips.
- Eat regularly to maintain a strong core.
- Hold your body straight by keeping your legs and torso in line with your shoulders.
- Breathe deeply while tucking your chin towards your chest. Keep your core muscles active while lowering your legs.
Parivrtta Trikonasana (Revolved Triangle Pose)
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The revolved triangle pose, also known as Parivrtta Trikonasana, targets the lower back and helps to reduce stress and anxiety. It also makes you feel happier by releasing “feel-good” hormones and relieving internal tension.
Steps :
- Start by standing straight, then raise your arms out with your palms facing down and move your feet so they are four feet apart.
- Bend over at the waist and move your right leg out while breathing out.
- Gently take hold of your ankle or big toe while stretching your right foot with your left arm. Keep your other hand on your hips.
- Tilt your chin up and keep your shoulders straight while looking at the ceiling.
- Stay in the position for as much time as you can before going back to where you started. When done, switch legs and do the same thing.
Navasana (Boat Pose)
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Navasana, also known as boat pose, is a beneficial Yoga pose for people with thyroid problems. It helps the thyroid glands by positioning the neck in a certain way. Additionally, it strengthens the core and stimulates the throat, both of which are helpful for the thyroid.
Steps :
- Sit down on the floor with the legs placed in the front and put hands on either side of the legs, palms facing down.
- Slowly keep the back straight, bending the knees, lift your feet off the floor, chin tucked in as you slowly lean back while keeping the core strong.
- Point your feet so your body will make a V-shape as you extend the legs.
- Raise your arms in line with your shoulders with your fingers extended and palms facing each other.
- Breathe deeply throughout the entire process.
- Before releasing, slowly bring your arms and legs, dropping your head and hugging the legs.
Vakrasana (Half Spinal Twist Pose)
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Many people have problems with stress and tiredness, which can lead to thyroid issues. Vakrasana is a Yoga pose that may help with thyroid problems by decreasing tiredness and stress.
Steps :
- Keep your legs extended forward as you sit on the mat or the floor, and keep your hands on the side of your body.
- Fold your right leg from the knee, then place your right foot near the left knee on the ground.
- Place your right hand away from your spine on the right hip’s back.
- Now place your left hand on the right knee’s opposite side.
- Now, look behind and look up as you turn your back.
- Breathe normally as you maintain this pose. Then, straighten your neck and head while releasing your legs and hands as you return to the original position.
- Now, try the same steps with the other leg.
Padahastasana (Hand to Foot Pose)
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Padahastasana, or the hand-to-foot pose, is most beneficial when done correctly. Doing this pose can help reduce stress, which then lowers thyroid levels.
- Stand up straight with two inches between your feet.
- Lift your arms and breathe in slowly at the same time.
- Reach down from your waist, lean forward until your hands touch the floor, and breathe out.
- Make sure your back is in a straight line when you stretch.
- Stay like this for 10 to 30 seconds and breathe as usual.
- Stand up straight and reach your arms up as you take a deep breath.
- In the end, return to the beginning spot and breathe out slowly.
Ardha Chakrasana (Half Wheel Pose)
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Ardha Chakrasana is a yoga posture that helps balance hormones related to the thyroid and pituitary glands. It also helps reduce stress and depression, giving you a boost of energy.
- Stand up straight, either on the ground or on a mat, with your feet together and arms by your sides.
- Put your hands around your waist with your palms facing forward.
- Try to lean back as far as your body will let you, using your waist for support.
- Keep your body in an upright position and stay steady while breathing normally.
- Breathe out and go back to the starting point.
- Notice the tension and your breathing in the extended area.
- You can do this pose as many times as you are able, up to five times.
Salabhasana (Loctus Pose)
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Salabhasana is a yoga pose that helps to activate the thyroid glands and stretch the neck. This can help to balance a hormone called thyroxine, which is important for reproductive system health.
- Lie on your stomach and put your chin down on the ground.
- Put your arms underneath your stomach.
- Put your hands under your legs with the palms facing down.
- Put your hands on the floor as you take a breath in.
- Lift your legs up as far as feels comfortable while keeping them straight.
- Go back to where you started as you exhale.
Suryanamaskara
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Suryanamaskara, or Sun salutation, is a series of yoga postures done to honor the sun. Doing these poses will help make your body more flexible. Each pose in the cycle has different advantages, such as helping your thyroid glands work better. This is the order in which Sun salutations are done
- Pranamasana (Prayer pose)
- Hastauttanasana (Raised arms pose)
- Hastapadasana (Standing forward bend)
- Ashwa Sanchalanasana (Equestrian pose)
- Dandasana (Stick pose)
- Ashtanga Namaskara (Salute with eight parts)
- Bhujangasana (Cobra pose)
- Adho Mukha Svanasana (Downward facing dog pose)
- Ashwa Sanchalanasana (Equestrian pose)
- Hastapadasana (Standing forward bend)
- Hastauttanasana (Raised arms pose)
- Tadasana (Mountain Pose)
Yoga poses are great to include in our everyday lives, providing many positive health benefits. This article focuses on certain yoga poses that can help improve the Thyroid gland. Be aware of how your body is feeling and don’t push yourself too hard. Change the poses depending on your needs and abilities. Start off with one or two poses a day and gradually increase the amount. Let us know if this article was helpful!
FAQ:
1. What test can you take to find out how much Thyroid hormone you have in your body?
A TSH blood test is needed to check how much thyroid hormone is in the body and to find out if someone has an underactive or overactive thyroid.
2. Can hypothyroidism be turned around?
Yes, it is possible to have a normal thyroid with proper treatment of any thyroid issues. Taking medicine every day is usually the treatment for an underactive thyroid.
3. What are some ways to manage Thyroid issues without medicine?
- Eating cucumber can be helpful for people with thyroid problems because it contains moderate amounts of Vitamins A and K plus other healthy antioxidants.
- Lemons have a lot of vitamin C (31 mg) that can help treat hypothyroidism due to its ability to act as an antioxidant.
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