yoga for thyroid
best yoga poses for thyroid, helpful for both hypothyroidism and hyperthyroidism. These poses stimulate and balance the thyroid gland located in the throat area. 
Best Yoga for Thyroid
1. Sarvang asana (Shoulder Stand)
Avoid if:
❌ Pregnant
❌ Neck pain or injury
❌ Heart issues
❌ High blood pressure
❌ Eye problems (glaucoma)
How to Do: Sarvang asana (Shoulder Stand)
Step 1: Lie Down on Your Back
Lie flat on your yoga mat with legs together and arms by your sides.
Step 2: Lift Your Legs Up
Slowly raise both legs to a 90° angle, keeping them straight.
Step 3: Lift Your Hips
Push your hands into the mat and slowly lift your hips off the floor.
Step 4: Support Your Back with Hands
Place your palms on your lower back for support.
Elbows should stay shoulder-width apart.
Step 5: Raise Your Body Up
Lift your legs, hips, and torso so your body forms a straight line from shoulders to toes.
Step 6: Keep the Neck Still
Do not turn your head left or right.
Look straight upward to avoid neck strain.
Step 7: Hold the Pose
Stay in the pose for 15–30 seconds (beginners), gradually increasing to 2 minutes.
Step 8: Come Down Gently
Lower your legs slowly, vertebra by vertebra, supporting your back until your hips touch the floor.
Step 9: Rest in Shavasana
Lie flat and relax for a few breaths.
Benefits of Sarvang asana
✔️ Increases blood flow to thyroid & throat
✔️ Balances thyroid hormones
✔️ Improves digestion
✔️ Reduces fatigue
✔️ Enhances blood circulation
✔️ Strengthens shoulders and core
Best Yoga for Thyroid
2. Matsyasana (Fish Pose)
How to Do: Matsyasana (Fish Pose)
Step 1: Lie on Your Back
Lie flat on your yoga mat with legs extended and arms by your sides.
Step 2: Position Your Hands
Slide your hands under your hips, palms facing down. This gives support to your lower back.
Step 3: Lift Your Chest
Inhale deeply and lift your chest toward the ceiling.
Step 4: Lift Your Head
Gently tilt your head back so the crown of your head lightly touches the floor.
(Do not put full weight on the head; the support is on your elbows and forearms.)
Step 5: Keep Legs Engaged
Keep your legs straight and together, toes pointing outward.
Step 6: Open Your Chest
Expand your chest and take deep, slow breaths, holding the pose for 20–30 seconds initially.
Step 7: Release Gently
Exhale, lower your head, chest, and back to the floor. Remove hands from under hips and relax in Shavasana.
Benefits of Matsyasana
✔️ Stimulates thyroid and parathyroid glands
✔️ Improves breathing and lung capacity
✔️ Reduces fatigue and improves posture
✔️ Relieves tension in neck and shoulders
✔️ Helps in digestion
Caution:
❌ Avoid if you have neck or back injuries
❌ Avoid during pregnancy unless under expert guidance
❌ Do not overarch the neck
Best Yoga for Thyroid
2. Halasana (Plow Pose)
How to Do: Halasana (Plow Pose)
1. Start Position
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Lie flat on your back on a yoga mat.
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Keep your arms beside your body, palms facing down.
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Legs straight, feet together.
2. Lift Your Legs
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Inhale and slowly raise both legs upward to 90°.
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Use your abdominal strength.
3. Lift Hips Off the Floor
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Press your palms into the ground.
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Gently lift your hips and lower back off the floor.
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Support your lower back with your hands if needed.
4. Move Legs Over the Head
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Slowly roll your spine off the floor.
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Lower your legs over your head.
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Try to touch your toes to the floor behind your head.
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Keep breathing slowly and steadily.
5. Final Position
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Keep your legs straight.
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Arms can be:
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stretched straight on the mat
or -
supporting the lower back with hands.
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Keep your neck long and relaxed; do not turn your head.
Hold for 15–30 seconds, gradually increasing with practice.
How to Release the Pose
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Place your hands on your back (if not already).
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Slowly roll your spine down, vertebra by vertebra.
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Lower your legs gently back to the mat.
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Relax for a few breaths.
Avoid Halasana if you have:
❌Neck pain or cervical issues
❌High blood pressure
❌Heart conditions
❌Hernia
❌Severe back problems
❌Pregnancy
❌Menstruation
❌Vertigo or dizziness
Beginners should practice with:
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A folded blanket under shoulders
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A yoga teacher’s guidance
Benefits of Halasana (Plow Pose)
1. Stimulates Thyroid & Hormone Balance
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Compresses the throat area, improving thyroid and parathyroid function.
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Helpful for regulating metabolism and hormonal balance.
⭐ 2. Improves Digestion
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Massages abdominal organs.
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Helps relieve constipation, gas, and bloating.
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Improves overall digestive health.
⭐ 3. Reduces Stress & Calms the Mind
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Activates the parasympathetic nervous system (relaxation mode).
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Reduces anxiety, fatigue, and mental tension.
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Improves sleep quality.
⭐ 4. Strengthens Back & Spine
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Stretches and strengthens:
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spine
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shoulders
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neck
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hamstrings
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Increases spinal flexibility.
⭐ 5. Boosts Blood Circulation
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Inversion increases blood flow to:
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brain
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thyroid
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digestive organs
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Improves overall energy and vitality.
⭐ 6. Helps with Weight Management
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Stimulates digestion and thyroid activity.
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Helps regulate metabolism, useful for weight loss management.
⭐ 7. Reduces Menstrual Discomfort
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Helps in relieving PMS cramps.
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Calms the reproductive system (but avoid during menstruation).
⭐ 8. Reduces Back & Shoulder Stiffness
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Opens up the shoulder blades and stretches the upper back.
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Relieves stiffness from long sitting hours.
⭐ 9. Improves Posture
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Strengthens core and back muscles.
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Helps maintain a straight and healthy posture.
other yoga poses.
