Yoga For Thyroid Health: Poses to Boost Well-being

The thyroid gland, located in the throat, secretes hormones that regulate metabolism, body temperature, growth, and brain development in children. Thyroid disorders can impact physical and mental health. This article explores yoga as a complementary therapy for thyroid problems. Common thyroid conditions include hyperthyroidism, where the gland produces too many hormones, often due to Graves’ disease or an overactive thyroid, and hypothyroidism, characterized by low hormone production often caused by autoimmune disease. Some evidence suggests yoga can improve thyroid function. A 2014 study showed promising results. Additionally, a 2016 study found that six months of yoga practice improved cholesterol levels and thyroid-stimulating hormone levels, reducing the need for thyroid replacement therapy in women with hypothyroidism.

The following yoga poses focus on stimulating the throat. They are thought to improve circulation and stretch and strengthen the neck where the thyroid is located. It is important to only stay in yoga poses for as long as you feel comfortable. Beginners can try one or two poses and build on this each time they practice.

Sarvangasana (Shoulder Stand):

Lie flat on your back.
Lift your legs and torso off the ground, supporting your back with your hands.
Keep your legs and torso straight, with your chin pressed against your chest.
Hold the pose for a few breaths, then gently lower yourself back down.

Halasana (Plow Pose):

Begin by lying flat on your back with your arms beside your body.
Lift your legs up and over your head, bringing your toes to touch the ground behind you.
Keep your legs straight and your back perpendicular to the ground.
Hold the pose for a few breaths, then slowly return to the starting position.

Matsyasana (Fish Pose):

Lie flat on your back with your legs extended and arms by your sides.
Place your hands underneath your hips, palms facing down.
Press into your elbows and lift your chest towards the ceiling, arching your back.
Keep the tops of your shoulders on the ground and your head tilted back, resting on the crown.
Hold the pose for a few breaths, then gently release.

Setu Bandhasana (Bridge Pose):

Lie flat on your back with your knees bent and feet hip-width apart.
Press into your feet and lift your hips towards the ceiling, engaging your glutes and core.
Interlace your fingers underneath your back and straighten your arms, rolling your shoulders underneath you.
Keep your neck long and gaze towards your knees.
Hold the pose for a few breaths, then lower your hips back down.

Navasana (Boat Pose):

Sit on the floor with your knees bent and feet flat on the ground.
Lean back slightly and lift your feet off the ground, balancing on your sit bones. Extend your arms forward alongside your legs, parallel to the ground.
Straighten your legs as much as possible, forming a V shape with your body. Hold the pose for a few breaths, then release and lower your feet to the ground.

Chakrasana (Wheel Pose):

Lie flat on your back with your knees bent and feet flat on the ground, hip-width apart.
Place your hands beside your ears, fingers pointing towards your shoulders.
Press into your hands and feet, lifting your hips towards the ceiling.
Straighten your arms and legs, arching your back and forming a wheel shape with your body.
Hold the pose for a few breaths, then slowly lower yourself back down.

Bhujangasana (Cobra Pose):

Lie flat on your stomach with your legs extended and tops of your feet pressing into the ground.
Place your hands underneath your shoulders, palms flat on the ground.
Press into your hands and lift your chest off the ground, keeping your elbows close to your body.
Lengthen your neck and gaze forward, lifting through your chest.
Hold the pose for a few breaths, then release back down to the ground.

Pranayama, the practice of breath control in yoga, offers various benefits for thyroid health. Techniques like Ujjayi breathing and Alternate Nostril Breathing (Nadi Shodhana) have been shown to improve thyroid function and balance hormonal levels. By reducing stress and promoting relaxation, pranayama supports overall thyroid health. Chronic stress can negatively impact thyroid function, but yoga practices such as meditation and relaxation techniques can help manage stress levels and support thyroid health.

Yoga For Thyroid Studies

Research studies have investigated the effects of yoga on thyroid function. In a study by Sridip Chatterjee and Samiran Mondal, participants who practiced a combined yoga program experienced significant increases in serum TSH levels for males and decreases in T3 and T4 levels for both genders compared to baseline data. Conversely, no such changes were observed in the control group. Another study by Azam Salehi focused on the effects of an eight-week yoga program on thyroid function in sedentary women. The results showed a significant decrease in T3 levels in the control group over the eight-week period, while there were no significant changes in T4 or TSH levels in either group.

These studies suggest that incorporating yoga practices, including pranayama, into daily routines can have positive effects on thyroid function and overall well-being.

By Sanjana Rajput | Alva’s College of Naturopathy and Yogic Sciences | Nature’s Tranquility