Best yoga poses for thyroid

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Yoga is a holistic practice that has been shown to have numerous benefits for both the mind and body. It involves the integration of physical postures, breathing techniques, and meditation. Many people practice yoga to reduce stress, improve flexibility and strength, and increase overall well-being. There is also evidence to suggest that yoga can be beneficial for people with thyroid disorders.

What is the thyroid gland?

The thyroid gland is a small butterfly-shaped gland located in the neck that plays a crucial role in regulating metabolism, energy, and body temperature. When the thyroid is not functioning properly, it can lead to a range of symptoms such as fatigue, weight gain or loss, hair loss, and mood changes.

Can yoga balance TSH levels?

Studies have suggested that if yoga is practiced properly for a longer period of around 5 to 6 months, it can improve the levels of TSH.

How yoga can help to support thyroid health?

  • Yoga can reduce stress: Chronic stress can have a negative impact on the thyroid gland, as it can interfere with the production of thyroid hormones. Yoga, with its focus on mindfulness and relaxation, can help reduce stress and improve overall well-being.
  • Yoga can improve flexibility and strength: Many yoga poses, such as downward-facing dog, cobra, and upward-facing dog, can help improve flexibility and strength in the neck and upper back, which can be beneficial for those with thyroid disorders.
  • Yoga can improve circulation: The practice of yoga can improve blood flow to the thyroid gland, which can help support its proper functioning.
  • Yoga can improve breathing: Pranayama, or the practice of controlled breathing, is an important part of yoga. Improved breathing can help improve the functioning of the thyroid gland, as well as the entire endocrine system.

Best yoga asanas for thyroid health:

  • Matsyasana
  • Sarvangasana
  • Halasana
  • Kandharasana
  • Viparita Karani
  • Ustrasana
  • Savasana
Matsyasana:
woman doing matsyasana

Sit in the lotus pose with the right foot over the left thigh and the left foot over the right thigh. Then lie flat on the back and rest the top of your head on the ground by arching the back. Catch the toes with your hands. If you are unable to do the lotus pose, simply keep your leg straight and put your hands on your thigh. Hold as long as comfortable and come back to the original position.

Sarvangasana:
woman doing sarvangasana

Lie straight on your back with your arms resting on the sides. Tighten the knees and lift the legs off the ground until they are perpendicular to the floor. Beginners can bend their knees if they are not flexible enough. Raise the torso using the force of your palms. Bend the elbows and use them to hold the back steady with your palms. The trunk and legs should be in one line perpendicular to the neck. The chin should be pressed against the chest. Hold for some time and then return back.

Halasana:
woman doing halasana

Lie straight on the floor with arms resting on the side. Raise the legs up keeping them straight until they are perpendicular to the floor. Using your arms raise the trunk, and lower your legs further back until they touch the ground behind your head. Straighten the legs by keeping the kneecaps tight and raise the trunk to your full capacity. Breathe evenly and deeply. Hold for up to 5 minutes.

Kandharasana:
woman doing kandharasana

Lie flat on your back. Bend the knees and bring the ankles closer to the buttocks so that they touch them. Hold your ankles with your arms. Raise the buttocks and arch the back as much as you can. Keep the feet on the floor and do not move the position of feet and shoulders. In the final pose, the knees are bent perpendicular and the whole body is balanced on the feet, arms, neck, and shoulders. The head is passive.

Viparita Karani:
woman doing viparita karani

Lie flat on your back. Raise your legs together keeping legs straight until they are perpendicular to the ground. Now, raise the trunk from the ground until it is 45 degrees from the floor. Adjust the legs to make them perpendicular to the floor. Use your arms to give support to the back. This asana is an easier version of Sarvangasana for people whose neck is very stiff.

Ustrasana:
woman doing ustrasana

Kneel on the ground, keeping thighs and feet together and toes pointing back. Rest the palms on the hips and expand the chest. Now, rest the left palm on the left ankle and the right palm on the right ankle, and with an exhalation extend the head back fully. Stretch the back and thighs such that the thighs are perpendicular to the floor. Stay in the pose for half a minute and then return to the original position.

Savasana:
woman doing savasana

Lie flat on the ground on your back. Keep the arms slightly away from the thighs. Heels should be kept together and toes apart. If you relax your body enough you will observe that it will happen naturally. Keep your eyes close and breathe even and deep. There should be no jerks in breathing. It should be so slow that your nostrils should not feel the warmth of breath. Stay in the pose for good 15 minutes.

Conclusion:
Certain yoga asanas can be helpful for people with thyroid disorders, as they can help improve flexibility and circulation in the neck and upper back, which can support proper thyroid function. As with any new exercise or wellness program, it's important to consult with a healthcare provider before starting.

Thank you for reading. Stay healthy!


Attribution:
  • <a href="https://www.freepik.com/free-photo/woman-variation-matsyasana-pose-lotus-legs-white-studio_1281286.htm#query=dhanurasana&from_query=matsyasana&position=5&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-salamba-sarvangasana-pose_3939098.htm#query=salamba%20sarvangasana&position=0&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-halasana-pose-white-studio-background_1281851.htm#query=halasana&position=0&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-yogi-attractive-woman-glute-bridge-pose-loft-backgroun_1282125.htm#query=bridge%20pose&position=1&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-woman-doing-viparita-karani-exercise_3955305.htm#query=viparita%20karani%20pose&position=0&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-woman-doing-ustrasana-exercise_3955050.htm#query=ustrasana&position=5&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-woman-savasana-pose-grey-studio-background_1281541.htm#query=savasana&position=2&from_view=search&track=sph">Image by yanalya</a> on Freepik


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