Thyroid is an endocrine gland located in the neck, it helps create hormones that affect body’s metabolism.1 Your thyroid is prone to problems like hyperthyroidism, hypothyroidism, thyroiditis, goiter, and thyroid cancer. A problem in thyroid may lead to mood swings, anxiety, depression, sleep-related issues, and mental health problems.2
Yoga, an ancient art of physical and mental fitness can help you treat thyroid related problems. Regular yoga practice may even prevent thyroid problems from occurring.3
Here are 10 yoga poses for thyroid treatment and prevention:
1. Shishuasana (Child Pose)
Shishuasana or the child pose is helpful in treating hyperthyroidism. Child pose is helpful for the nervous system, it even helps relax back muscles.
How To Perform Shishuasana
- Place your knees on the floor and rest your hips on your feet.
- Keep your back straight and rest your hands on your knees.
- Slowly exhale and use your hands as support to slide down and forward.
- Once your body is in child’s pose, breathe in and breathe out slowly.
- Relax your body and let yourself calm down.
2. Setu Bandhasana (Bridge Pose)
Setu Bandhasana, the bridge pose is extremely helpful for thyroid. This yoga pose, when performed correctly, stretches your neck which is beneficial for the thyroid gland. Bridge pose may even help release thyroxin hormone.
How To Perform Setu Bandhasana
- Lie down on your back and place your arms by your side.
- Next bend your knees, keeping your feet flat on the floor.
- Maintain hip width distance between your feet.
- Now press your feet and upper arms into the floor and slowly lift your hips upward.
- Exhale and inhale slowly and maintain this pose for about 30 secs.
3. Bhujangasan (Cobra Pose)
Bhujangasan is helpful for thyroid as this pose compresses and stretches the neck. This pose also helps improve the flexibility of upper and middle back in addition to strengthening the abdomen.
How To Perform Bhujangasan
- Lie on your stomach and place your forehead on the floor.
- Keep your feet together or hip width apart.
- Press the floor using top of your feet.
- Keep the elbows close to your body and place your hands underneath the shoulders.
- Now take a deep breath and slowly start lifting your head, chest, and abdomen.
- Keep breathing and if possible try to straighten your arms by arching your back.
- Stay in this position for few seconds, you can increase the timing as you progress.
4. Shavasana (Corpse Pose)
Shavasana is a stress relieving yoga asana. Shavasana helps relax the glands, thus, it is extremely beneficial for the thyroid glands.
How To Perform Shavasana
- Lie down on your back and slightly spread your legs.
- Place your arms on either side of the body and your palms should face the ceiling.
- Relax your body and close your eyes.
- Breathe gently and focus on your body parts.
- Do Shavasana for few minutes.
5. Halasana (Plow Pose)
The halasana yoga asana resembles a plow. This asana compresses the neck which helps in stimulating the thyroid gland.
How To Perform Halasana
- Lie down on your back and keep your arms beside you, the palms should face downwards.
- Start inhaling and slowly lift your feet, keep raising till it is at a 90-degree angle.
- Keep breathing and support your back and hips with the help of your hands.
- Lift your back and hip off the ground.
- Let your legs sweep in over your head until your toes touch the floor.
- Keep your back perpendicular to the floor.
- Hold this pose for few seconds.
6. Marjariasana (Cat Stretch)
The marjariasana or the cat stretch helps relax the body. When performing marjariasana your neck stretches and compresses. It is beneficial for people suffering from hypo and hyperthyroidism.
How To Perform Marjariasana
- Start marjariasana by kneeling on the floor.
- Your legs should be slightly apart and place your palms at shoulder-length.
- Now exhale and gently push your belly towards your back.
- Next, bend your back and arch upwards.
- Hold this pose and take deep long breaths.
7. Ujjayi Pranayam (Victorious Breath)
Ujjayi pranayam or the victorious breath involves taking in plenty of oxygen required for building vital energy. Ujjayi pranayam helps in clearing the toxins from the body which in turn promotes healthy thyroid gland.
How To Perform Ujjayi Pranayam
- Sit on the floor in cross-legged position.
- Start inhaling using both the nostrils and make hissing noise if possible.
- Now exhale slowly and exhale as much as possible.
- With each repetition try increasing the inhalation time.
8. Dhanurasana (Bow Pose)
Dhanurasana or the bow pose is beneficial for the thyroid gland as it massages the gland. This, in turn, helps in the production of an adequate amount of hormone needed for a healthy thyroid.
How To Perform Dhanurasana
- Lie on your stomach, keeping your feet hip-width apart.
- Keep your arms at the either side of your body.
- Slowly breathe in and start lifting your chest off the ground.
- Lift your legs and pull it back.
- Breathe gently while maintaining this pose.
- Stay in this pose for 15-20 seconds and then relax your body.
9. Sarvangasana (Shoulder Stand)
Sarvangasana also known as the shoulder stand is one of the most effective yoga asanas for the thyroid gland. This asana can help reduce hormone secretion if you are overactive. If underactive then this asana can help increase the thyroid hormones.
How To Perform Sarvangasana
- Lie down on a mat with your back resting on the floor.
- With the support of your hands start lifting your legs upwards.
- Now rest your hands on your back, it will keep the body in steady position.
- Straighten your legs as much as possible so that it is in line with the body.
- Hold this position for 20-30 secs.
10. Kapalbhati Pranayam
Kapalbhati Pranayam involves deep inhaling. This is helpful for maintaining a healthy thyroid as it can remove harmful toxins which promotes healthy thyroid gland.
How To Perform Kapalbhati Pranayam
- Sit on the floor in cross-legged position.
- Start breathing deeply and exhale immediately.
- Try making a sound while doing this.
- Repeat this for 10 times and relax.
- Avoid performing any asana if you recently underwent surgery or if you suffer from illness.
- Always perform yoga asanas under the guidance of qualified and experienced yoga instructor.
|↑1||Thyroid Diseases. U.S. National Library of Medicine.|
|↑2||Psychological Symptoms and Thyroid Disorders. British Thyroid Foundation.|
|↑3||Mykas, Sabina. “Thyroid Disease and Yoga Therapy.” Healing Hyperthyroidism from Within: 1-16. Accessed June 15, 2017. http://www.yoga-india.net//srv/htdocs/wp-content/uploads/2014/04/Yoga-and-Hyperthyroidism.pdf.|