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Last updated on May 2nd, 2024 at 02:47 pm

Yoga is a form of exercise, an effective and easy way to relieve diseases. Yoga will help you reduce stress and also support your well-being.

Is Yoga Beneficial In Thyroid Disorders?

The thyroid is an essential endocrine gland that produces hormones, these certain hormones help control body metabolism, heart rate, body temperature, fertility, mind, and body growth. Metabolism is the process in which the body changes the food you consume into energy and supplies this energy to different body organs this energy will help multiple organs to function properly, but due to thyroid disorder, the metabolism rate will fluctuate and it will impact our all body functioning.

But don’t worry about your thyroid disorder condition. Changing lifestyle, dietary habits, and additional changes in daily routine like exercise, gym, and running can help you with your thyroid health disorder. Yoga also stimulates hormones, reduces stress, and improves metabolism, yoga poses, and asanas can reverse thyroid disorders.

Yoga helps our overall health reducing stress and anxiety, improving blood circulation, relaxing your body and mind, and also improving the functioning of the thyroid gland and its certain hormones. It will help you with hypothyroidism and hyperthyroidism, yoga asanas and poses are effective and able to deal with thyroid disorders. By practicing yoga in your daily routine with dietary changes you can reverse your thyroid and live a healthy lifestyle.

15 Yoga Poses To Improve Thyroid Health

Practicing yoga poses can help you regulate your thyroid gland functions properly, and reversing the thyroid disorder without any costly medication, treatments, or surgery is possible. You can effectively cure your problems, and it is beneficial in reversing the thyroid and its post-effects in easy and simple ways.

Some of the below yoga poses can also be beneficial for Diabetes Patients.

Here are some yoga poses suggested for thyroid health that will help you treat your problem.

1. Supported Shoulderstand

How To Do Supported Shoulder Stand

1. Lie on your back on a yoga mat or plain surface.
2. Bend your knees and place your feet flat on the floor, hip-width apart.
3. Using your abdominal muscles, lift your legs off the floor and bring your knees towards your chest.
4. Place your hands on your lower back for support, with your elbows tucked in close to your body.
5. Push your hands against your lower back and raise your hips off the floor. Lifting your legs straight up toward the ceiling.
6. Avoid turning your head from side to side.
7. If comfortable, extend your legs upward, keeping them together and toes pointed.
8. Hold the pose for 30 seconds to 1 minute, breathing deeply and evenly.
9. To exit the pose, slowly lower one leg at a time back to the floor and gently relax your hips down.
10. Straighten your legs and relax on your back for a few breaths before moving on to the next pose.

Muscles Worked

1. Neck And Upper Back
2. Shoulders
3. Core
4. Legs And Glutes

2. Plow Pose

How To Do Plow Pose

1. Lie on your back on a yoga mat or soft surface.
2. Extend your arms along the sides of your body, palms facing down.
3. Inhale deeply and engage your abdominal muscles.
4. As you exhale, use your core strength to lift your legs off the floor and bring them over your head, towards the floor behind you.
5. Keep your legs straight and try to bring your toes to the floor behind your head.
6. Support your lower back and hips with your hands, placing your palms on your lower back or holding onto your hips.
7. Keep your neck long and avoid turning your head from side to side.
8. Hold the pose for 30 seconds to 1 minute, breathing deeply and evenly.
9. To come out of the pose, use your hands to support your back as you slowly roll your spine down to the mat.
10. Once your legs are back on the floor, extend them straight and relax in Corpse Pose.

Muscles Worked

1. Back And Neck
2. Shoulders
3. Legs
4. Abdominals

 3. Fish Pose

How To Do Fish Pose

1. Lie on your back with your legs straight and arms by your sides.
2. Slide your hands under your hips, palms down.
3. Press your forearms and elbows into the floor to lift your chest.
4. Arch your back, lifting your chest towards the ceiling.
5. Tilt your head back and rest it on the floor.
6. Hold for a few breaths, then slowly release back down.

Muscles Worked

1. Chest
2. Neck
3. Shoulders
4. Abdominals
5. Hip Flexors

4. Legs-Up The Wall Pose

How To Do Legs-Up-the-Wall Pose

1. Sit sideways with your right hip against the wall.
2. Gently lower your back to the floor as you swing your legs up the wall.
3. Adjust your body so that your buttocks are as close to the wall as comfortable.
4. Keep your arms relaxed by your sides as shown in the image.
5. Close your eyes, relax your body, and focus on your breath.
6. Stay in the pose for 5-15 minutes, or as long as you are comfortable.
7. To come out of the pose, bend your knees and roll to one side before slowly sitting up.

Muscles Worked

1. Back Of The Legs
2. Calf Muscles
3. Lower Back
4. Hip Area

5. Cat-Cow Pose

How To Do Cat Cow Pose

1. Get on your hands and knees like a table (as shown in the image).
2. Inhale and arch your back, lifting your head and tailbone (Cow Pose).
3. Exhale and round your back, tucking your chin (Cat Pose).
4. Repeat these movements, matching each with your breath.
5. Do it gently and smoothly for a few breaths.

Muscles Worked

1. Spine
2. Abdominals
3. Back
4. Shoulders
5. Neck

6. Boat Pose

How To Do Boat Pose

1. Sit on the floor with your legs bent and feet flat.
2. Lean back a bit and lift your feet off the ground.
3. Straighten your legs, forming a V shape with your body. (As shown in the image).
4. Stretch your arms out parallel to the floor or hold onto your thighs, whichever is comfortable.
5. Hold for a few breaths, then lower back down.

Muscles Worked

1. Abs
2. Hip Flexors
3. Lower Back Thighs
4. Hip Muscles

7. Camel Pose

How To Do Camel Pose

1. Kneel on the floor with your knees hip-width apart.
2. Put your hands on your lower back, fingers pointing down.
3. Lift your chest and gently arch your back.
4. Lean back, reaching for your heels if comfortable.
5. Press your hips forward and lift your chest.
6. Hold for a few breaths, then slowly come back up.

Muscles Worked

1. Back
2. Chest
3. Abdominals
4. Hip Flexors

8. Cobra Pose

How To Do Cobra Pose

1. Lie face down with your legs straight and your hands under your shoulders.
2. Push your hands into the floor and lift your chest, keeping your elbows close to your sides.
3. Arch your back gently and look up. (As shown in the image).
4. Hold for a few breaths, then lower back down.

Muscles Worked

1. Back
2. Chest
3. Shoulders
4. Hip Flexors
5. Abdominals

9. Upward Bow(Wheel) Pose

How To Do Upward Bow(Wheel) Pose

1. Lie on your back with knees bent, and feet hip-width apart.
2. Place hands by your ears, fingers pointing towards your shoulders.
3. Push into hands and feet, lift hips, and come onto the crown of your head.
4. Straighten arms to lift head and shoulders off the floor.
5. Lift hips high, making a bridge shape. (As shown in the image)
6. Hold for a few breaths, then slowly lower back down.

Muscles Worked

1. Back
2. Chest
3. Shoulders
4. Arms
5. Core
6. Glutes

10. Bridge Pose

How To Do Bridge Pose

1. Lie on your back with your knees bent and feet flat.
2. Lift your hips towards the ceiling.
3. Press into your feet and arms to lift higher.
4. Hold for a few breaths.
5. Slowly lower back down.

Muscles Worked

1. Back
2. Glutes
3. Hamstrings
4. Core
5. Hip Flexors

11. Bow Pose

How To Do Bow Pose

1. Lie on your stomach on a yoga mat or soft surface.
2. Keep your arms alongside your body, palms facing up.
3. Bend your knees and bring your heels towards your buttocks, keeping them hip-width apart.
4. Reach back with your hands and grasp your ankles.
5. Inhale deeply and lift your chest and thighs off the mat by pressing your feet into your hands.
6. Keep your gaze forward and your neck in a neutral position.
7. Lift your thighs as high as you can while simultaneously lifting your chest and upper body.
8. Keep your shoulders relaxed and away from your ears.
9. Hold the pose for 20-30 seconds, breathing deeply and evenly.
10. To release, exhale and gently lower your chest and thighs back down to the mat.
11. Extend your legs and relax in Corpse Pose (Shavasana) for a few breaths.

Muscles Worked

1. Back
2. Shoulder And Chest
3. Thighs
4. Hips

12. Corpse Pose

How To Do Corpse Pose

1. Lie down on your back on a yoga mat or soft surface.
2. Extend your legs out straight and allow them to relax.
3. Place your arms alongside your body, slightly away from your torso, with palms facing up.
4. Close your eyes gently and allow your entire body to relax.
5. Take a few deep breaths, inhaling through your nose and exhaling through your mouth, to release any tension in your body.
6. Relax your facial muscles, jaw, neck, shoulders, arms, hips, legs, and feet.
7. Allow your mind to become still and focus on your breath, feeling the rise and fall of your chest with each inhale and exhale.
8. Remain in this pose for 5 to 15 minutes, or longer if desired.
9. To release, gently wiggle your fingers and toes, then slowly bring movement back into your body.
10. Roll onto one side in a fetal position, using your arm as a pillow for your head.
11. Take a few breaths here, then use your hands to press yourself up to a seated position.

Muscles Worked

1. It helps to release tension and relax all muscles.

13. Child Pose

How To Do Child Pose

1. Start by kneeling on your yoga mat with your knees hip-width apart.
2. Sit back on your heels and bring your big toes together, allowing your knees to widen slightly.
3. Exhale and lower your torso forward, resting your forehead on the mat.
4. Extend your arms forward or alongside your body, palms facing up, and relax your shoulders.
5. Allow your chest to rest on or between your thighs, and let your belly soften as you breathe deeply.
6. Press your hips back towards your heels to deepen the stretch in your lower back and hips.
7. Hold the pose for 1 to 3 minutes, or longer if comfortable, breathing deeply and surrendering to the pose.
8. To release, gently walk your hands back towards your body and slowly roll up to a seated position.

Muscles Worked

1. Back
2. Shoulders
3. Hips
4. Thighs And Legs

14. Suraya Namaskar

How To Do Sun Salutations (Surya Namaskar)

1. Start with a prayer pose, palms together.
2. Inhale, raise arms, arch back.
3. Exhale, bend forward, touch toes.
4. Inhale, step right leg back, arch back.
5. Exhale, step left leg back, plank position.
6. Lower knees, chest, and chin to the floor.
7. Inhale, lift your chest into the Cobra pose.
8. Exhale, and lift your hips into Downward Dog.
9. Inhale, step right foot forward, arch back.
10. Exhale, step left foot forward, touch toes.
11. Inhale, raise arms, arch back.
12. Exhale, return to prayer pose.

Muscles Worked

1. Core
2. Legs
3. Arms And Shoulder
4. Back
5. Hips

Who Should Avoid Doing Yoga?

1. Patients with overactive hyperthyroidism. 
2. During body aches and joint pain. 
3. Heart surgery patients. 
4. Patients of osteoporosis. 
5. During Menses.

Does Yoga Work For Thyroid Health?

Yoga is a set of asanas and asanas help in stimulating hormone secretion, these hormones are produced by the glands. Our thyroid gland produces certain hormones like T3 T4 TSH which help in body growth, mental development, fertility, and metabolism. Yoga improves blood circulation, reduces stress, and balances hormones. Yoga is also helpful in hyperthyroidism & hypothyroidism. Yoga is beneficial for mental well-being and also cures thyroid health.

Symptoms Of Hypothyroidism

1. Slower Heart Rate 
2. Fatigue 
3. Weight Gain 
4. Sensitive To Cold
5. Dry Skin and Hair 
6. Depressed Mood 
7. Heavy Menstrual Periods

Symptoms Of Hyperthyroidism

1. Faster Heart Rate 
2. Difficulty In Sleeping 
3. Weight Loss 
4. Sensitive To Heat 
5. Feeling Anxious & Nervous 
6. Irregular Menstrual Cycles.

Frequently Asked Questions

Conclusion

Yoga is a spiritual practice that connects the body and mind through various physical postures, breathing practices, and asanas, yoga is an effective way to treat thyroid disorder and its various post-effects. By practicing yoga you can cure thyroid. It is beneficial for the heart, eyes, skin, and sugar levels.

You can practice yoga, to reverse your thyroid at home, daily for 30 minutes. The thyroid is a common condition, it is easily curable and reversible. Yoga establishes a balance between the body and organs, and balances hormones. By including yoga in your daily routine you can live a healthy and lower the risk of disease.

If you have any questions or suggestions, please leave a comment, we will be pleased to answer all your queries. Thank You!

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About The Author

Honey

Honey is a certified yoga teacher from Patanjali Yogpeeth, Haridwar. Through the learning process, she realized, that yoga can be helpful in the wellness of one’s life.