10 Best Yoga Asanas and Exercises for Thyroid

Yoga has been in existence for thousands of years and is known to provide a wide range of physical and mental health benefits. Yoga for the thyroid has gained popularity recently, and yoga asanas have become quite famous.

Yoga asanas, or postures, can effectively manage thyroid function and improve overall well-being. Here are some of the benefits of yoga asanas for the thyroid:

1. Improves Thyroid Function: One way that yoga can help regulate thyroid function is by stimulating the thyroid gland and improving its function.
   Certain yoga asanas, such as Sarvangasana (Shoulder Stand) and Halasana (Plow Pose), involve compressing the neck and stimulating the thyroid gland. 
2. Hormonal Balance: Yoga practices, including twisting poses and inversions, can help stimulate and regulate the endocrine system, which is responsible for hormone production and balance.
   By promoting better hormonal balance, yoga may help alleviate symptoms associated with thyroid disorders, such as fatigue, weight gain, and mood fluctuations.
3. Stress Reduction: Stress has been linked to the worsening of thyroid conditions, as it can disrupt hormone production and contribute to inflammation.
   By practising yoga (asanas, meditation and relaxation techniques) regularly, individuals with thyroid issues may experience reduced stress levels, leading to improved overall well-being.
4. Increased Energy and Vitality: Regular yoga practice can boost energy levels and improve overall vitality by increasing circulation, oxygenation, and energy flow throughout the body.
   This can be especially beneficial for individuals with an underactive thyroid who commonly experience fatigue and low energy.

Research has shown that yoga can be an effective complementary therapy for people with thyroid disorders. Researchers and experts worldwide are discovering the primary reasons behind the effectiveness of yoga in curing not just thyroid problems but many other abnormalities in the human body.

1. One study published in the International Journal of Yoga found that practising yoga for six months led to significant improvements in thyroid function in people with hypothyroidism and hyperthyroidism.
2. Another survey published in the Journal of Complementary and Integrative Medicine discovered that practising yoga exercises for eight weeks improved thyroid function and reduced stress levels in people with subclinical hypothyroidism.

Yoga is a great way to help manage thyroid disorders and improve overall health and wellness.

Here are the top 10 yoga asanas for the thyroid, along with their benefits and step-by-step instructions:

1. Sarvangasana (Shoulder Stand): Sarvangasana is one of the most effective yoga asanas for thyroid disorders. It improves blood circulation in the neck and stimulates the thyroid gland, thus helping to regulate its function. 
   Here's how to perform the Shoulder Stand pose:
   1. Lie down on your back. Place your arms by your side and palms facing down.
   2. Slowly raise your legs up to a 90-degree angle. Try keeping them as straight as possible.
   3. Support your lower back with your hands and lift the hips off the ground.
   4. Bring the legs over the head and rest them on the ground behind you.
   5. Hold the stance for 30 to 60 seconds, inhaling deeply.
   6. Slowly bring the legs back over the head and release your back down to the ground.
      
      Modifications: This asana can be challenging for those with physical limitations or obese people. Modifications can be made by using a wall for support or using a chair as a prop.
2. Halasana (Plow Pose): Halasana is a forward-bending pose that stretches the spine, shoulders, and hamstrings.It stimulates the thyroid gland, which helps regulate metabolism and balance hormones. It is one of the best ways to treat hypothyroidism by yoga. 
   Here’s how to do it:
   1. Lie on your back. Ensure the legs are extended and the arms are by your sides.
   2. As you inhale, lift your legs off the mat, using your abdominal muscles to bring them over your head.
   3. Place hands on the lower back to support the hips.
   4. Keep your legs straight, and your toes pointed.
   5. Hold the pose for a few breaths. Then slowly release.
      
      Modifications:
      1. If you have neck pain, use a folded blanket or pillow under your shoulders to support your neck.
      2. If you have lower back pain, bend your knees gently and without any jerks and, place your feet on the ground, then lift your hips.
3. Matsyasana (Fish Pose): Matsyasana is another yoga asana that can help improve thyroid function. It stretches the neck muscles that help improve blood flow to the thyroid gland.
   Here's how to perform the Fish pose:
   1. Lie down on your back. Place your legs straight and your arms by your side.
   2. Lift the head and chest off the ground. Arch your back.
   3. Gently place the crown of the head on the ground. Maintain your weight on your elbows.
   4. Hold the pose for 15 to 30 seconds, focusing on deep breathing.
   5. Slowly release the pose and rest your back down on the ground.
      
      Modifications: If you have stiffness around the neck, use a folded blanket or towel under your head for support.
4. Ustrasana (Camel Pose): Ustrasana is a powerful yoga asana for the thyroid that can help stimulate the thyroid gland and improve overall thyroid function.
   Here's how to perform the Camel pose:
   1. To perform this asana, one must kneel on the floor and keep their knees hip-width apart and their hands on their lower back. 
   2. Slowly arch the back and lean back, reaching your hands towards your heels. 
   3. Keep your chest lifted and your neck relaxed. 
   4. Hold the stance for 30 to 60 seconds, inhaling deeply.
      
      Modifications: If you have physical limitations, you can modify this asana by placing your hands on your hips or using a wall for support.
5. Urdhva Mukha Svanasana (Upward-Facing Dog Pose): This asana helps to open up the chest, throat, and neck areas. It is one of the most effective forms of yoga for thyroid patients.​​​​​​​
   Here's how to do it:
   1. Lie on your stomach. Keep your palms placed beside your shoulders.
   2. Inhale and press into your palms, straighten your arms, and lift your chest and thighs off the ground.
   3. Keep the shoulders far from your ears and gaze straight ahead.
   4. Hold for a few breaths and release back down to the ground.
      
      Modifications: For people with physical limitations, you can modify this pose by keeping your knees on the ground while lifting your chest.
6. Dhanurasana (Bow Pose): One of the best forms of yoga poses for the thyroid, this pose helps to stretch the neck and throat, which is beneficial for people with thyroid disorders.​​​​​​​
   Here's how to do it:
   1. Lie on your stomach. Place your hands beside your body and palms facing up.
   2. Inhale and bend your knees, bringing your heels toward your buttocks.
   3. Reach back with your hands and hold the ankles.
   4. Exhale and lift your chest and then your leg off the ground. 
   5. Look forward and hold for a few breaths before releasing.
      
      Modifications: For people with physical restrictions, you can modify this pose by using a strap or towel to loop around your ankles and hold onto them instead of grabbing them directly.
7. Chakrasana (Wheel Pose): This asana helps open up the chest and throat areas, which can benefit people with thyroid disorders.​​​​​​​Here's how to do it:
   1. Lie on your back and bend your legs. Place your feet flat on the ground.
   2. Place your palms beside your head with your fingers pointing toward your feet.
   3. Inhale and press into your palms, lifting your hips and chest off the ground.
   4. Keep your arms and legs straight, and hold for a few breaths before releasing.
      
      ​​​​​​​Modifications: For people with physical limitations such as back pain, you can modify this pose by using a block or bolster under your shoulder blades to support your back.
8. Adho Mukha Svanasana (Downward-Facing Dog Pose): This yoga asana for the thyroid helps to stretch the neck and shoulders. It has been known to be highly beneficial for those suffering from thyroid problems.
   Here's how one can do it:
   1. Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
   2. Exhale and lift your knees off the ground, straightening your legs and pushing your hips back.
   3. Keep your palms flat on the ground. Ensure your head and neck are relaxed.
   4. Hold for a few breaths before releasing.
      
      Modifications: For people with physical limitations, you can modify this pose by using a chair to support your hands or keeping your knees slightly bent. 
9. Bhujangasana (Cobra Pose): Bhujangasana is a backbend pose that stretches the chest, shoulders, and abdomen. It stimulates the thyroid gland, which improves metabolism and relieves stress.
   This thyroid exercise in yoga can also help relieve lower back pain, which is common among people with thyroid disorders.​​​​​​​Here’s how  to do it: 
   1. Lie down on your stomach with your legs extended and feet together.
   2. Place your palms on the mat under your shoulders, elbows close to the sides of your body.
   3. Slowly lift your head, chest, and abdomen off the mat as you inhale.
   4. Keep elbows close to your body. Your shoulders should be away from your ears.
   5. Hold the pose for as many breaths as comfortable. Exhale and release.
      
      Modifications: If you have lower back pain, only lift your chest and keep your hands on the ground.
10. Setu Bandhasana (Bridge Pose): Setu Bandhasana is a gentle backbend pose that stretches the chest, neck, and spine. It can help stimulate the thyroid gland, improve digestion, and reduce stress and anxiety.​​​​​​​
    Here’s how to do it:
    1. Lie on your back. Keep the knees bent and ensure the feet are flat on the floor.
    2. Bring your feet close to your hips with heels far from your buttocks.
    3. Place your arms by your sides. The palms should be facing down.
    4. As you inhale, slowly lift your hips off the mat, pressing your feet into the ground.
    5. Hold the pose for as many breaths as comfortable. Then exhale and release.​​​​​​​
       
       ​​​​​​​Modifications:
       1. If you have neck pain, support your neck with a folded blanket or pillow.
       2. Place a block under your sacrum to support your hips if you have lower back pain.

By starting exercises with simple approaches, one can achieve wonders with their thyroid health.

Other than yoga and its many asanas, many other forms of exercise can be largely beneficial when practised regularly. These include:

1. Walking:  Walking is one of the best and most effective exercises for not just the thyroid but the overall well-being of a person.
   
   Walk for 30 mins to an hour daily in open and breathable spaces and witness the change in your thyroid levels.
2. Tai Chi: An ancient practice that originates from China, Tai Chi is a slow and meditative form of exercise.
   
   One may feel that it has a slow impact, but it has been known to heal the thyroid and its conditions.
3. Pilates: This is another great exercise for the management of the thyroid. This floor-based exercise plays an essential role in the secretion of the thyroid glands. In many ways, it can be similar to yoga.
4. Running and Cycling: One can also choose from running, cycling or jogging to maintain thyroid health.
   
   These are all low-impact cardio workouts. However, it is essential that a person pays attention to their body and does not over-exert.

As with any physical activity and set of exercises, it's important to take certain precautions when practising yoga poses for thyroid disorders.

While yoga and other exercises can be incredibly beneficial for thyroid health, practising safely and avoiding injury is important.

1. Proper Alignment: Proper alignment is crucial when practising yoga, as it helps you avoid injury and get the most out of your practice.When practising yoga for thyroid disorders, pay extra attention to alignment and be mindful of any discomfort or pain you may be experiencing. Here are some tips for proper alignment: 
   1. Keep your feet hip-width apart and distribute your weight evenly between both feet.
   2. Keep your lower back by engaging your core muscles.
   3. Relax your shoulders and keep them away from your ears.
   4. Ensure the neck is in a neutral position, and avoid straining it by looking up or down too much.
   5. Breathe deeply and focus on maintaining proper alignment throughout your practice.
2. Avoiding Injury: To avoid injury when practising yoga poses for thyroid disorders, it's important to start slow and gradually build up your practice. Here are some tips for avoiding injury:
   1. Pay attention to your body, and don't overdo it.
   2. Use props like blocks, blankets, or straps to modify poses and make them more accessible.
   3. Avoid overstretching or hyperextending your joints.
   4. Take breaks when needed, and don't hesitate to rest in a child's pose if you need to.
3. When to Avoid Certain Asanas: While yoga can be incredibly beneficial for thyroid health, certain asanas should be avoided if you have certain conditions. Here are some examples:
   1. Avoid inversions like headstands or shoulder stands if you have high blood pressure.
   2. If you have neck problems, avoid poses that require you to put weight on your neck, such as the plow pose or bridge pose.
   3. If you have joint problems, avoid poses that require a lot of twisting or bending, such as spinal twists or forward folds.
4. Breathing During Asanas:  Proper breathing techniques during yoga asanas are important for improving thyroid function. 
   1. The breath should be slow and deep, inhaling and exhaling through the nose. 
   2. Deep breathing brings more oxygen to the body and helps calm the nervous system, which can help reduce stress and anxiety. 
   3. Additionally, a controlled breath helps regulate the body's metabolic functions, including thyroid function.
5. Set Realistic Goals: It's important to set realistic goals for yourself.When it comes to your fitness practice, one needs to know that results will not start to show with just one session.Be realistic and patient. Don't expect to become an expert overnight – instead, focus on making small improvements and building a consistent routine.
6. Find a Quiet Place to Practice: It's critical to find a quiet place to practice without distractions.This can be a spare room in your home, a nearby fitness studio, or a quiet corner in your bedroom.
7. Seek Advice: If you're new to yoga or have specific health concerns, you should seek the advice of a certified yoga instructor.They can assist you in modifying poses and developing a practice tailored to your specific needs and abilities.

Now that it is clear what are the best yoga asanas and exercises for thyroid patients, it's time to talk about the best time of day to practice yoga.

It's important to note that there isn't a one-size-fits-all answer to this question. Everyone's schedule and lifestyle are different.

However, a few things must be considered when deciding the best time to practice yoga for thyroid patients.

Practising yoga in the morning is ideal for people with thyroid disorders. The consensus is that practising yoga for the thyroid in the morning is ideal for people with thyroid disorders.

Here's why:

1. Morning practice helps regulate your circadian rhythm, which can positively impact your hormone levels.
2. It boosts energy levels and helps one to feel more alert throughout the day.
3. Practising yoga in the morning helps to establish a regular routine, making it easier to stick to your practice.

When managing thyroid disorders, lifestyle changes can be just as important as medical treatments.

People with thyroid disorders can improve their symptoms and achieve a better quality of life by reducing stress and improving overall health.

Here are five natural ways to manage thyroid disorders:

1. Manage Stress: Stress has been known to have a negative impact on thyroid function and exacerbate symptoms of thyroid disorders. 
   1. To reduce stress, try incorporating relaxation practices into your daily routine, such as practising meditation, yoga, or deep breathing exercises.
   2. You can also try other stress-reducing activities, such as spending time in nature, taking a warm bath, or practising mindfulness.
2. Get Enough Sleep: Getting enough and good quality of sleep is essential for managing thyroid disorders. 
   1. Get good sleep of at least 7 to 8 hours per night. One must also try to establish a consistent sleep schedule. 
   2. Avoid using electronic devices before bed. The blue light from the screens has been known to interfere with sleep quality.
3. Exercise Regularly: Regular exercise can help improve thyroid function and reduce symptoms of thyroid disorders. 
   1. One must get at least 30 minutes of moderate-intensity exercise. This includes brisk walking or cycling most days of the week.
4. Follow a Balanced Diet: A balanced diet with nutrient-dense foods can help support thyroid function and improve overall health. 
   1. Some foods that are particularly beneficial for thyroid health include seaweed, seafood, nuts, and leafy greens. 
   2. Avoid excessive sugar, processed foods, and refined carbohydrates. These can contribute to inflammation and worsen symptoms.
5. Supplement with Key Nutrients: Certain nutrients, such as selenium, iodine, and zinc, are essential for thyroid function. 
   1. If you have a deficiency in one of these nutrients, supplementing with a high-quality supplement may be beneficial. 
   2. However, before beginning any new supplements, consult with your doctor.

It's important to remember that while yoga can be beneficial for thyroid health, it is not a substitute for medical treatment. It is always advisable to consult a doctor if you have a thyroid condition and are considering incorporating yoga into your routine. 

Your doctor can provide personalized guidance and monitor your progress to ensure the best possible outcomes. Here are some situations when it is recommended to consult a doctor:

1. New Symptoms: 
   1. If you experience any new or worsening symptoms after starting yoga for thyroid, such as increased fatigue, weight changes, mood swings, or changes in heart rate, it is important to seek medical advice. 
   2. These could be signs that your thyroid condition requires further evaluation or adjustment of your treatment plan.
2. Uncontrolled Symptoms: 
   1. If you have been practising yoga for a while but still struggle with persistent symptoms of thyroid imbalance, such as extreme fatigue, hair loss, or difficulty managing weight, it is important to consult your doctor. 
   2. They can assess your condition, conduct necessary tests, and recommend appropriate adjustments to your treatment or yoga routine.

Practising yoga for thyroid disorders can incredibly benefit your health and well-being. Regular yoga can help manage thyroid disorders by stimulating the thyroid gland, reducing stress, and improving overall health and well-being. However, it's important to consult a doctor before starting any new routine, especially if you have a thyroid disorder.

In difficult times, looking for the right factors and healthcare providers who can assist you and guide you to the right thing becomes a challenge. This is where we at HexaHealh come to your rescue and help you locate all the details within a few clicks. So, the next time you are looking for the best doctors, the right ways to clear your health schemes, and avail discounts and other offers, contact us at HexaHealth. 

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