Yoga Poses (Asanas) for Hypothyroidism

I’ve long wanted to include an article at Hypothyroid Mom with yoga poses for hypothyroidism. I asked Dr. Savanur to include yoga poses of varying abilities including poses for beginners and more advanced poses for the yoga-lovers on my site. Consult with a qualified yoga teacher to ensure proper alignment and safe transitioning in and out of poses.

Written by Dr. Mitravinda Savanur

1.  Sarvangasana (The Shoulder Stand Pose)

Sarvangasana is widely regarded as the most ideal and effective Asana for stimulating the thyroid gland in the neck. This posture puts pressure on the thyroid gland and stimulates the secretion of thyroid hormone. If you don’t have a thyroid gland due to thyroidectomy, RAI or congenital hypothyroidism, this pose is still the “queen” of asanas benefiting the whole body.

Steps:
·  Lie on the back, with arms alongside the body and palms facing down

·  Inhale & lift legs to 90 degrees and slowly exhale to bring legs over the head

·  Move your hands to support your lower back

·  Lift your legs up

·  Keep the chin pressed into your chest while being in inverted position

·  Fold the legs from the knee, get the upper body down and lie on the Savasana

*Modifications: This is an advanced pose and beginners should seek the guidance of a certified yoga teacher for proper alignment. Modifications for those that are at the beginner or intermediate levels include using a stack of folded blankets under shoulders, using a wall as support and keeping your legs folded.

2.  Halasana (The Plough or Plow Pose)

This  Asana also stimulates the thyroid gland by giving compression to the region near the neck. It can also reduce stress and fatigue as it helps calm the brain to a great extent.

Steps:
·  Lie on back, with arms alongside body and palms facing down

·  Inhale and lift legs to 90 degrees & slowly exhale to bring legs over head

·  Move your hands to support your lower back

·  Try to touch the floor with your feet

·  Bring your arms to the floor and alongside the body to release the pose

*Modification: Rather than touch your feet to the floor, it is easier to land your toes on a chair.

3.  Matsyasana (The Fish Pose)

This Asana stimulates your thyroid gland by stretching the neck. It also provides much-needed healing for thyroid patients struggling with stiffness of joints and muscles.

Steps:
·  Lie on the back with legs extended

·  The fingers in your hand should face towards the toes

·  Press your arms to lift your body up & open up chest region to extent possible

·  While in this pose, hang your head back as much as possible

·  Release your hands and lie on your back

*Modification: Place a stack of folded blankets or yoga block underneath your head for support.

4.  Setubandhasana (The Bridge Pose)

While doing this Asana, you need to lift your hips upwards with your shoulders and head on the ground.  As a result, the flow of blood and oxygen to your brain is facilitated. Doing this Asana regularly can activate your thyroid gland and can help in reducing depression, mood swings, anxiety disorders, and other brain-related symptoms of hypothyroidism.

Steps:
·  Lie on your back and pull the feet towards your hips

·  Feet should remain parallel to each other

·  Inhale & lift body so that stomach faces ceiling together with hips and thighs

·  Chest and chin should be locked

·  Exhale and come down

*Modification: Place a yoga block under sacrum (bottom of spine) and rest your pelvis.

5.  Naukasana (The Boat Pose)

This Asana is believed to have a positive effect on your thyroid as well as your liver, kidneys, and intestines.

Steps:
·  Sit with your legs extended on the floor

·  Slightly lean upper body back keeping the spine erect & chin towards chest

·  Balance on your tailbone and sitting bones

·  Bend your knees, lift your legs, and then straighten the knees

·  Lift your arms to make them parallel to the floor

·  Release the pose and drop the head down for a while

*Modification: If this pose is challenging, try it with knees bent and hands or tips of fingers down on floor.

6.  Bhujangasana (The Cobra Pose)

This pose involves a lot of stretching and compressing that helps in increasing the activity of the thyroid gland. The Cobra Pose also stimulates the abdomen improving digestion and increases the flexibility of the spine relieving lower back pain.

Steps:
·  Lie on stomach with hands placed next to chest and just under shoulders

·  Inhale and lift your head, shoulders, chest and push your head back a bit

·  Exhale and lower the body onto the floor and relax the arms

*Tip: Find the height at which you feel comfortable and avoid straining your back.

7.  Ustrasana (The Camel Pose)

Camel pose involves a strong extension of the neck region. This works wonders towards stimulating the thyroid gland and increasing circulation to it.

Steps:
·  Be on your knees with the feet extended behind

·  Support the lower back with your hands and lift neck and chest upwards

·  Press hips and thighs forward, while bending your head slowly backward

·  Release the pose and relax

8.  UrdhvaDhanurasana (The Upward Bow Pose)

This pose is believed to open up your heart and hence it gives you bundles of energy. By opening up the neck region, it also enhances the flow of energy to the thyroid gland.

Steps:
·  Lie on your back, bend the knees, and push the heels closer towards your body

·  Put hands next to head, let elbows face ceiling and fingers point towards shoulders

·  By pressing on the feet, exhale and lift your buttocks and tailbone

·  Press your hands, lift your head, and straighten the arms

·  Allow the head to hang a little backward to release tension in the throat region

·  Release the pose and relax

*Modification: This is an advanced pose which can be intensified further with a one-legged variation.

9.  Marjaryasana-bitilasana (The Cat-Cow Pose)

This pose involves a fluid motion that is beneficial in exposing your ‘throat chakra’ and increasing blood supply to this area. It also stimulates organs in the belly like the adrenal glands which help you better respond to stress.

Steps:
·  Come onto your hands and knees with wrists below shoulders and knees under hips

·  Inhale and drop belly downwards and look upwards to lengthen your neck

·  Exhale and draw the navel into the spine

·  As you lift the spine towards the ceiling, tuck your chin into the chest

·  Repeat the sequence a few times

·  Release and relax

*Modification: You can use your fists instead of hands if carpal tunnel syndrome or wrist problems are a concern.

10.  ViparitaKarani (The Legs-Up-the-Wall Pose)

This Asana is known to reduce stress, anxiety, and insomnia, all common symptoms of hypothyroidism. This pose can also help relieve swelling and cramping in legs and feet.

Steps:
·  Lie on your back with arms alongside the body & lift your legs along the wall

·  The buttocks should be up against the wall

·  While you lift your legs, try to hold the pose for about 5 minutes

·  Relax your chin and neck and soften the throat

·  Release the pose and relax

*Modifications: Place a stack of folded blankets or pillows under hips as well as under head. Also try moving hips further away from wall.

About Dr. Mitravinda Savanur

Dr. Mitravinda Savanur is founder of the website Diet Chart [dot] net. She has a Ph.D in Food Science and Nutrition. She is a teacher (of undergrad and postgrad students), researcher, and an author.

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