Reduced production of hormones from the thyroid gland, known as hypothyroidism, can occur because of various factors, about which we will discuss later in the article. And yoga serves as an effective treatment for keeping thyroid levels under check. So, let’s discuss the causes and risk factors of hypothyroidism and some yoga for thyroid to keep the health condition in check.
11 Possible Causes & Risks of Thyroidism
Hypothyroidism can occur due to any of the below factors:
- Increasing age
- Gender (women are at an increased risk)
- Autoimmune diseases
- Family history
- Radiation therapy for treating cancers in the head and neck region
- Certain medications
- Defective thyroid gland or absence of the gland at birth
- Pituitary disorder which can result in decreased production of thyroid-stimulating hormone (TSH)
- Pregnancy
- Iodine deficiency
Can Yoga Treat Thyroid?
Hypothyroidism may get aggravated due to the presence of stress. Certain yoga asanas are believed to balance out underactive or overactive thyroid. Yoga can act as a complementary therapy by keeping thyroid levels in check. However, it doesn’t serve as a substitute for any medications or therapies prescribed by your doctor.
9 Yoga Asanas For Thyroid You Can Practice At Home
You can include a mix of face yoga for thyroid, chair yoga, or other forms of yoga to act as therapy for the health condition.
1. Halasana (Plough Pose)
This yoga for hypothyroidism and hyperthyroidism exercises your entire body, helping you keep your thyroid levels in check, improve your metabolism, and help you lose weight.
How To Do It:
- Lie down on your back with your face facing the ceiling and palms touching the ground.
- Inhale and then lift your legs at 90 degrees to the floor.
- Lift it down over your head to the other side of the floor.
- Hold this position for about a minute before returning to the original position.
2. Matsyasana (Fish Pose)
One of the most effective yoga for thyroid, you should refrain from doing this if you have spondylitis, or an injured neck or spine. Also, remember to not not put weight on the crown of your head and not strain your neck.
How to Do It:
- Lie down in savasana or on your back, facing upwards with hands stuck on your sides.
- Bring hands underneath hips with palms facing down.
- Bend your arms from elbows.
- Inhale, raise your chest, stretch your neck, and place the crown of your head on the mat.
- Close your eyes and breathe deeply while holding the posture.
- Release posture very gently.
3. Sarvangasana (Shoulder Stand)
To make the optimal use of this yoga asana for thyroid, follow the below steps. But, before that, make sure you don’t have high blood pressure, or a neck or spine injury. If you do, do not do this asana.
How To Do It:
- Lie on your back with your hands on the side.
- Draw the feet close to the hips, then exhale and push your thighs to your core.
- Support your back with your palms.
- Lift the lower part of the body vertically, feet away from head.
- Draw your elbows towards each other.
- Bring your thighs in line with your torso.
- Bring chin to chest.
- Breathe normally while holding the posture.
- To release the posture, continue using your palms to support the back and slowly and carefully lower the hips to the mat.
4. Marjariasana & Bitilasana (Cat-Cow Stretch)
Marjariasana and Bitilasana are two postures that are often combined together to stretch the spine and strengthen the core muscles, apart from keeping thyroid levels within the acceptable limit.
How To Do It:
- Start with your hands and knees on the ground.
- Inhale and arch your back towards the ceiling, pushing your stomach towards the floor. This is Bitilasana or Cow pose.
- Exhale and bring your head and tailbone towards the ground, pushing your spine towards the ceiling. This is Marjariasana or Cat pose.
- Repeat the stretch for 10 – 12 rounds.
5. Naukasana (Boat Pose)
Naukasana or Boat Pose is an effective yoga posture for your concerns with thyroid. To add to that, it also tones the abdominal muscles, strengthens the lower back, and improves digestion.
How To Do It:
- Lie down on your back, keeping your arms and legs straight.
- Breathe in and lift your upper body and legs off the ground, keeping them at a 45-degree angle.
- Your arms should be parallel to your thighs, and your toes should be pointed.
- Hold the pose for 15-20 seconds and then release.
- Repeat the pose 5-6 times.
6. Bhujangasana (Cobra Pose)
Bhujangasana or Cobra pose is a simple but efficient yoga for hypothyroidism. It targets the back muscles, abdomen, and chest. What’s more, the neck exercise for thyroid helps you regain your spine’s strength, improves your posture, and tones your tummy muscles by deepening your core workout.
How To Do It:
- Lie down on your front with your arms parallel to your body, and your palms pointing downwards.
- Place your feet together and press them firmly on the ground.
- Slowly raise your upper body up, using your core muscles, keeping your neck straight.
- Breathe in and out and hold the pose for 10-15 seconds.
- Repeat the pose 5-6 times.
7. Ustrasana (Camel Pose)
An excellent neck exercise for thyroid, avoid practising this yoga asana if you have a back or neck injury, or have a high blood pressure.
How To Do It:
- Sit on your knees, legs hip-width apart.
- Push your hips forward, inhale and expand your chest, keep your core engaged and move backwards.
- Drop your shoulders back and place your palms on your heels.
- Let your head and neck extend backwards.
- Stay in this pose for 30 to 60 seconds and gently release.
8. Savasana (Corpse Pose)
This pranayama for thyroid is a wonderful asana for keeping stress at bay – one of the primary factors that trigger thyroid.
How To Do It:
- Lie on your back with hands by your sides, a few inches away from your body, with your palms facing downwards.
- Relax completely.
- Close your eyes and focus only on your breathing for this pranayama for thyroid.
9. Surya Namaskar (Sun Salutations)
Alleviate the symptoms of thyroid by packing in the power of Surya Namaskar for thyroid. It keep stress away, thus, addressing symptoms of the health condition right from its roots.
How To Do It:
- Start practising this yoga for anxiety and stress by standing up straight.
- Bend forward to touch your toes while exhaling deeply.
- Inhale while you gradually lift your head up while your hands are still touching your toes.
- Inhale again, place your right foot to the back, and return to the original position in a low lunge.
- Bring your left foot back to where your right foot is placed, while keeping your body straight.
- Bend your knees, chest, and chin low while exhaling.
- Raise your buttocks high up while your elbows hug your ribs.
- Lift up your torso to resemble a cobra and look up and forward while inhaling.
- Next, exhale and maintain a position of a downward facing dog.
- Lift your right foot while inhaling, hold it with your right hand, and go into a low lunge.
- Exhale and place your right foot forward, next to the right foot.
- Inhale while bringing yourself back to the starting position.
FAQs
1. Can practising yoga be sufficient for treating thyroid?
Yoga can serve as a complementary therapy by keeping thyroid levels in check. However, it is not an alternative for any medications or therapies prescribed by your doctor.
2. Is Savasana an effective yoga for thyroid?
Yes, Savasana is known for relieving stress, which is one of the primary factors behind thyroid. So, practising Savasana when you have thyroid usually proves to be effective.
3. Is Halasana effective as a yoga for thyroid and weight loss?
Yes, Halasana exercises your entire body, aiding in improving metabolism and initiating weight loss. To top that, it also helps you keep your thyroid levels in check.
Yoga usually works like magic in relieving you of the symptoms of thyroid, although just practising yoga asanas for thyroid is not sufficient to treat the medical condition. Yoga needs to be complimented with medications and other treatments, as suggested by your doctor, to treat the health condition effectively.
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