The practice of yoga for thyroid health is becom ing increasingly recognized for its potential benefits in managing thyroid disorders. Many individuals are turning to thyroid exercise in yoga to complement their medical treatments and enhance their overall well-being. Specific yoga poses for thyroid problems can help stimulate the thyroid gland and improve hormonal balance. Incorporating targeted yoga asanas for thyroid gland health can lead to significant improvements in energy levels and mood. Practicing these yoga asanas for thyroid problems can also help reduce stress, which is crucial for maintaining hormonal balance. Engaging in yoga to reduce thyroid issues can empower individuals to take control of their health journey.
Understanding Thyroid Function
Before diving into the benefits of yoga for thyroid, it’s essential to understand the basic functions of the thyroid gland. The thyroid produces hormones such as thyroxine (T4) and triiodothyronine (T3), which regulate various bodily functions, including:
- Metabolism: How your body converts food into energy.
- Heart Rate: Influencing how fast or slow your heart beats.
- Body Temperature: Helping to maintain a stable temperature.
- Mood Regulation: Affecting neurotransmitter activity and emotional well-being.
When the thyroid is underactive (hypothyroidism), symptoms like weight gain, fatigue, and depression can occur. Conversely, an overactive thyroid (hyperthyroidism) can result in weight loss, anxiety, increased heart rate, and heat intolerance.
The Connection Between Stress and Thyroid Health
Stress can exacerbate thyroid dysfunction. Chronic stress triggers the release of cortisol, the body’s primary stress hormone. Elevated cortisol levels can interfere with the production of thyroid hormones, leading to a vicious cycle of hormonal imbalance. This is where yoga comes into play. Yoga for thyroid not only promotes physical movement but also cultivates relaxation and mindfulness, both of which can mitigate the effects of stress on the body.
The Benefits of Yoga for Thyroid Health
1. Enhances Blood Circulation
Certain yoga poses for thyroid problems stimulate blood flow to the th yroid gland, promoting better oxygenation and nutrient delivery. Poses such as Yogendra Sarvangasana (The Shoulder Stand Pose) and Yogendra Halasana (The Plow Pose) are believed to enhance circulation to the neck area, directly benefiting the thyroid.
2. Stimulates Hormonal Balance
Yoga asanas for thyroid gland encourage a balance of the endocrine system, which includes the thyroid. Poses that involve gentle stretching and compression of the neck area can stimulate the thyroid gland, potentially aiding in hormone production. Poses like Yogendra Matsyasana (The Fish Pose) can be particularly beneficial.
3. Reduces Stress and Anxiety
The breathing techniques (pranayama) and meditation practices in yoga can significantly reduce stress levels. Techniques like Yogendra Pranayama Ujjayi Breath (The Victorious Breath) or Yogendra Pranayama Anuloma-Viloma (Alternate Nostril Breathing) help calm the mind, allowing the body to shift from a stress response to a state of relaxation. This, in turn, helps to regulate cortisol levels, supporting thyroid function.
4. Improves Mood and Energy Levels
Regular yoga practice can enhance mood and increase energy levels, countering the fatigue often associated with thyroid issues. Asanas that promote vitality, such as Yogendra Surya Namaskar (Sun Salutations) are excellent for boosting energy and improving overall mood.
5. Promotes a Healthy Lifestyle
Yoga to reduce thyroid issues encourages a holistic approach to health, promoting mindfulness in food choices and lifestyle habits. This is particularly beneficial for individuals with thyroid conditions, as maintaining a balanced diet and healthy lifestyle can help manage symptoms.
Key Yoga asanas for thyroid problems
Incorporating specific yoga asanas for thyroid problems into your routine can enhance thyroid function and promote hormonal balance. Here are some poses to consider:
Yogendra Matsyasana (The Fish Pose)
Benefits: Opens the throat and stimulates the thyroid.
Technique:
- Lie supine on a mat, hands besides the body.
- Keep the legs together (heels touching), toes pointing upwards.
- Keep the mind relaxed and passively aware. Breathe normally.
- With the aid of the hands, gently fold the legs as in Sukhasana or Padmasana.
- Now, draw the hands from the sides under the head bending the hands at the elbow.
- Clasp the opposite elbows and let the hands rest on the mat, above the head.
- Maintain this position, breathing rhythmically for 1-2 minutes (final position).
- Slowly unclasp the hands and bring them back to the sides. Gently unfold the legs and come back to the starting position, taking support of the hands.
- Practice for 1-2 minutes/session.
- Anyone with severe arthritis, any heart diseases, peptic ulcers, hernia, spinal injuries, back problems should avoid this practice.
2.Yogendra Bhujangasana (Cobra Pose)
Benefits: Stretches the front of the neck, stimulates the thyroid.
Technique:
- Lie on the stomach, on a mat, legs drawn straight, feet together, heel touching
- Fold the arms at the elbows kept close to the body and palms down, resting beside the chest. and toes pointing outwards
- Rest the forehead on the mat (starting position).
- Slowly, raise the head and the neck a few inches and then inhaling, gradually lift the shoulders, thorax and the upper part of the abdomen, slowly and rhythmically. The deep muscles of the back are to be used to give a gradual but a full backward curve to the spine, thus, slowly raising the vertebrae one by one - the pressure on the spinal column travelling down the curve step by step as each vertebra is made to rise and adjust- feeling a marked contraction first at the cervical, thoracic, lumbar and then at the sacral portions of the spine, culminating into a very deep pressure of the tail-bone.
- Maintain this pose, breathe retained (final position).
- Returning to starting position: Exhaling, slowly and carefully lower the back, thorax and neck to return to starting position.
- Care needs to be exercised in relieving the spinal pressure by stages. Accordingly, the coccygeal and sacral curves are relieved first by simultaneous and slow lowering of the trunk until gradually the upper portions, i.e., the lumbar, thoracic and cervical curves are completely relieved by stages.
- Practice 3 rounds, with a pause between rounds. Recommended counts for breathing rhythm - 3:6:3 seconds or to a ratio of 1:2:1, as per individual comfort. The static pose may be tried after mastering the dynamic variation. Hold the final position for a maximum of 2 minutes (start with 30 seconds)-breathing should be normal, slow and rhythmic.
- Anyone with hernia, hypertension, heart ailments, pregnancy, peptic ulcers and hyper thyroid should avoid it (good for hypothyroid). People with a protruding belly will have difficulty in assuming a prone position.
Yogendra Trikonasana 2 (Triangle Pose)
Benefits: Encourages lateral stretching and promotes balance while stimulating the abdominal organs and thyroid.
Technique:
- Stand straight and keep the feet 3 to 3 ½ feet apart, parallel to each other.
- Keep the neck straight, the abdomen in normal contour, the chin drawn in and the chest thrown well forward.
- Raise both hands up from the sides, palms facing forward, at shoulder level.
- Keep the gaze straight ahead and breathe normally.
- Inhaling, turn the right foot outwards, to rest at a right angle to the left foot.
- Simultaneously, turn the neck to gaze at the right thumb or palm.
- Exhaling, bend to the right to touch the right toe, gaze fixed on the right thumb.
- Simultaneously, let the left arm rise up straight, towards the ceiling.
- Now, gently turn the neck to look up at the thumb/finger of the outstretched left hand, ensuring the hands are aligned in a straight line.
- Maintain this position, suspending the breath, for a period double of exhalation.
- Turn the neck down, to gaze at the right thumb and inhale, unbend to return to the position of step 5 above, gently and smoothly, keeping the hands straight.
- Turn the right foot inwards and the left foot outwards and simultaneously turn the neck to gaze at the left thumb.
- Repeat the above sequence, bending to the left to complete 1 round.
- Anyone with spinal injuries, abnormalities, and severe back problems, frozen shoulders, and severe arthritis, hypertension and serious cardiac complaints should avoid it. Everyone else can practice 3 rounds with pause between rounds. With a breathing rhythm of 3:6:3 counts or seconds as per individual comfort.
Yogendra Garudasana (The Eagle Pose)
Benefits: Promotes balance and focus, while also engaging and stretching the arms and shoulders.
Technique:
- Keep the neck straight, chest thrown well forward, the abdomen in normal contour, and the chin drawn in. Focus eyes at one point straight ahead (Starting position).
- Inhaling, raise your arms shoulder high, to the respective sides, palm facing down.
- Exhaling (slow and forceful) lift the left leg and twisting the same, both at the hip-joint and the knee, wrap it around the right leg
- Bend the right knee gently to help secure the twist, without strain.
- Allow the left foot to lock around the right leg at the ankle/calf.
- Once the balance is secured, try to straighten the right leg, keeping the trunk straight.
- Gradually increase the pressure of the toe-hold on the ankle till maximum twist is obtained.
- Simultaneously, cross the arms (the left arm below the right one) and twisting the hands, at the elbow, wrap the left hand around the right arm and join the palms together.
- Keep the palms straight (pressed against each other) and raise them to bring the right elbow in line with the shoulder - hands straight - parallel to the face.
- Gaze straight for a few seconds, with the breath suspended (final position)
- Return to Starting position: Inhaling, gently release the toe hold and un-twist the left leg.
- Simultaneously, release the left hand, and bring both the arms to the sides, shoulder high.
- Exhaling, bring the hands down to the sides, to return to the starting position.
- Now repeat the above steps with the right leg and arms, after a pause, to complete 1 round.
- Practice 3-4 rounds of dynamic variation in 1 session. Recommended counts for breathing rhythm - 3:6:3 seconds or to a ratio of 1:2:1, as per individual comfort
- Practice static pose, with normal breathing, for 1-2 minutes, alternate sides, as per individual comfort.
- Anyone with severe arthritis, vertigo and conditions like frozen shoulders and tennis elbow should avoid this asana. While someone with weak legs, weak neuromuscular coordination may limit practice of this asana.
Yogendra Paschimottanasana (The Seated Forward Bend)
Benefits: Calms the mind and stretches the spine, promoting relaxation and reducing stress.
Technique:
- Sit on the mat with your legs fully stretched, feet together, toes facing upwards.
- Keep the spine erect, shoulders and neck firm in its place.
- Hands beside the body, palms facing down.
- Raise both arms beside the chest, folded at the elbows, parallel to the ground, palms facing down. Inhale normally.
- Exhaling, bend forward, drawing in the abdomen, simultaneously arching the spine, stretch the hands to hold the big toe.
- Gently pull the elbows down, close to the body, to touch the floor and bend the head to bring the forehead to the knees.
- Rest the forehead in the space between the knees and maintain this posture, breathing normally.
- Raise the head, and let off the toes, gently straighten the back and bring the hands to the sides.
- Anyone with hypertension, heart ailments, hernia, pregnancy, peptic ulcers, abdominal inflammations, serious spinal disorders, myopia, glaucoma, or any other serious eye disorders should avoid it. Everyone else can practice as per their individual capacity.
Incorporating Breathwork into Your Practice
Breath is a fundamental aspect of yoga, and specific breathing techniques can significantly benefit thyroid health:
- Yogendra Pranayama Ujjayi Breath (The Victorious Breath)
Benefits: Calms the mind, reduces anxiety, and enhances focus.
Technique: Do preliminary conditioning in Sukhasana or any other meditative posture (Sit on a firm chair with an erect backrest, if unable to sit on the chair).
- Keep the trunk straight, spine erect and eyes closed.
- Close the mouth and constrict the throat (the glottis – a part of the larynx).
- Make a short exhalation and then start inhaling – slow and rhythmically in one long and unbroken inspiration.
- Allow the air to pass naturally through the constricted throat, gradually, avoiding jerky or hasty movements.
- Relax and breath normally.
- Practice daily, 5 rounds/session with pause in-between rounds.
- Anyone with serious cardiac and hypertension issues shall avoid it.
Yogendra Pranayama 9 or Alternate Nostril Breathing (Alternate Nostril Breathing)
Benefits: Balances the nervous system, reduces stress, and promotes emotional stability.
Technique: Do preliminary conditioning in Sukhasana or any other meditative posture (If not possible to sit on the floor, sit on a firm chair with an erect backrest).
- Keep the trunk straight and the spine erect. Eyes to be kept closed.
- Do a few rounds of normal inhalation and exhalation.
- Hold the right fingers to the nostrils - the little and ring finger resting on the left nostril and the thumb on the right one; the forefinger and middle-finger bent (Pranav mudra).
- After exhalation, close both the nostrils and suspend breath (Shunyaka).
- Now, releasing the thumb, inhale smoothly from the right nostril (Puraka).
- Close both the nostrils and retain the breath for double the time of inhalation (Kumbhaka).
- Releasing the left nostril, exhale smoothly from the left nostril, time equal to inhalation (Rechaka).
- Immediately, inhale from the left nostril (Puraka).
- Close both the nostrils and retain the breath for double the inhalation period (Kumbhaka).
- Releasing the thumb, exhale smoothly from the right nostril (Rechaka).
- Close both the nostrils and suspend the breath (Shunyaka).
- Now close the right nostril and inhale from the left one.
- Do Kumbhaka for double the inhalation period and exhale smoothly from the right one.
- Immediately, inhale from the right one.
- Do Kumbhaka and exhale from the left one.
- Do Shunyaka to complete 1 round.
- After Shunyaka, take a few normal breaths and relax.
- Practice daily, 5 rounds/day, starting with a count of 2: 4 seconds (2:4:2:2). Gradually increase it by 1 sec/every week, when practiced daily, one can achieve a maximum ratio of 8:16:8:8 (inhalation and exhalation- 8 seconds, retention - 16 seconds, suspension - 8 seconds).
- Anyone over 12 years of age can practice it. Cardiac patients should NOT exceed their time capacity.
Creating a thyroid exercise in yoga
When developing a thyroid exercise in yoga, consider the following:
1. Frequency
Aim for at least 3-4 times a week. Consistency is key for reaping the benefits of yoga for thyroid health.
2. Duration
A practice of 30-60 minutes can be effective. Focus on incorporating a mix of poses, breathwork, and meditation.
3. Mindfulness
Integrate mindfulness and intention into your practice. Focus on your breath and bodily sensations, allowing yourself to tune into how each pose affects your body.
4. Cool Down
End your practice with restorative poses like Yogendra Shavasana (The Corpse Pose) to promote relaxation and integration of the practice.
Diet and Lifestyle Considerations
In addition to yoga, maintaining a balanced diet and healthy lifestyle can support thyroid function. Consider the following:
1. Nutrition
Focus on a whole-foods diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats. Incorporate iodine-rich foods (e.g., seaweed), selenium (e.g., Brazil nuts), and zinc (e.g., pumpkin seeds) to support thyroid function.
2. Avoid Goitrogens
Certain foods, like soy and cruciferous vegetables (e.g., broccoli, cauliflower), can interfere with thyroid function when consumed in excess. Cooking these foods can reduce their goitrogenic effects.
3. Stay Hydrated
Adequate hydration is essential for overall health and can aid in metabolism and hormonal balance.
4. Regular Check-ups
Work with your healthcare provider to monitor thyroid levels and adjust treatment plans as necessary. Yoga can be a complementary practice but should not replace medical advice.
Conclusion
Incorporating yoga for thyroid health into your routine can be a transformative practice that promotes balance and well-being. Engaging in thyroid exercise in yoga allows you to stimulate and support the thyroid gland effectively.
By focusing on specific yoga poses for thyroid problems, you can enhance circulation and improve hormone production. The various yoga asanas for thyroid gland not only target the thyroid but also foster overall physical and mental health.
Practicing these yoga asanas for thyroid problems regularly can help alleviate symptoms and improve your quality of life. Ultimately, integrating yoga to reduce thyroid issues offers a holistic approach that complements conventional medical treatments.
Embrace the power of yoga as a supportive tool in your journey towards optimal thyroid health and overall wellness.