Yoga for thyroid

What Is Thyroid Disease?

The thyroid is a butterfly-shaped gland located at the front of the base of the neck. It is part of the endocrine system and releases hormones that affect metabolism, brain development, and bone maintenance.

When the thyroid over- or under produces vital hormones, it can lead to a host of different health issues because of how the body relies on these hormones for various functions.

Women are far more likely to develop thyroid disease than men, which can lead to health consequences affecting their menstrual period and fertility. The symptoms of thyroid disease may also mimic menopause.

The signs in women can differ depending on whether their thyroid is making too many or too few hormones. However, symptoms that affect sexual health can occur during both hypo- and hyperthyroidism.

Types of Thyroid Disease

There are several types of thyroid disease, each of which impacts the production of vital hormones that lead to hypo- and hyperthyroidism.

Types of thyroid disease include:

• Hyperthyroidism: When the thyroid produces hormones in excess

• Hypothyroidism: When the thyroid does not produce enough hormones

• Hashimoto’s thyroiditis: An autoimmune disorder that causes the thyroid gland to become inflamed, leading to hypothyroidism and swelling (goiter)

• Graves’ disease: An autoimmune disorder that leads to hyperthyroidism

• Thyroid tumors: Noncancerous growths, such as nodules or adenomas, that grow from the lining of the thyroid gland and can release excess thyroid hormones

• Thyroid cancer: Cancer of the thyroid

• Postpartum thyroiditis: Thyroid inflammation following the birth of a child

The general symptoms of hypothyroidism include:

• Fatigue

• Intolerance to cold temperatures

• Weight gain

• Digestive issues such as constipation

• Dry skin

• Voice changes

The symptoms of hyperthyroidism are:

• Heart palpitation

• Fatigue

• Tremors

• Anxiety

• Sleep disturbances

• Weight loss

• Intolerance to hot temperatures

• Sweating

• Excessive thirst (polydipsia)

Thyroid Disease Symptoms

Symptoms will vary depending on whether your thyroid creates too much or too little of the hormones the body needs.

How Yoga Impact on Thyroid Function

Yoga helps manage thyroid disease through several mechanisms. First, it reduces stress, which is a known trigger for thyroid imbalances. Techniques like Pranayama (breathing exercises) and meditation promote relaxation and lower cortisol levels, thus potentially stabilizing thyroid function.

Additionally, yoga enhances circulation, which can improve the delivery of oxygen and nutrients to the thyroid gland. Improved circulation supports glandular health and can facilitate better hormonal balance.

1. Stimulates Thyroid Function

Certain yoga postures, such as Sarvangasana (Shoulder Stand), Matsyasana (Fish Pose), and Halasana (Plow Pose), are specifically recommended for stimulating the thyroid gland. These poses enhance blood flow to the neck region, potentially improving thyroid function and balancing hormone levels.

2. Reduces Stress and Anxiety

Yoga's emphasis on deep breathing and meditation helps reduce stress and anxiety, which are known to exacerbate thyroid disorders. Cortisol, the stress hormone, can interfere with thyroid hormone production. By lowering stress levels, yoga can indirectly support better thyroid health.

3. Improves Circulation

Yoga improves overall blood circulation, ensuring that thyroid hormones are effectively transported throughout the body. Improved circulation also aids in the removal of toxins, which can benefit thyroid function.

4. Enhances Immune Function

Yoga has been shown to boost the immune system, which is particularly beneficial for autoimmune thyroid conditions such as Hashimoto's thyroiditis and Graves' disease. A stronger immune system can help mitigate the severity and progression of these diseases.

5. Balances the Endocrine System

Regular yoga practice helps balance the entire endocrine system, which includes the thyroid gland. A balanced endocrine system ensures the synchronized functioning of various hormonal glands, contributing to overall health and well-being.

6. Promotes Weight Management

Thyroid disorders often lead to weight fluctuations. Yoga supports weight management by promoting physical activity, enhancing metabolic rate, and encouraging mindful eating habits. Maintaining a healthy weight can alleviate some of the symptoms associated with thyroid disorders.

7. Improves Mental Clarity and Focus

Cognitive issues, such as brain fog and difficulty concentrating, are common in thyroid disease. Yoga’s focus on mindfulness and meditation enhances mental clarity and concentration, helping individuals manage these cognitive symptoms more effectively.

Recommended Yoga Practices for Thyroid Health

While yoga is not a replacement for medical treatment, it can be a valuable addition to a thyroid management plan. Here are some recommended practices:

It's essential to practice these poses under the guidance of a qualified yoga instructor, especially if you are new to yoga or have significant health concerns.

Incorporating yoga into your routine can provide multiple benefits for managing thyroid disease. Scientific studies back the efficacy of yoga in improving thyroid function and reducing symptoms associated with thyroid imbalances. As always, consult with your healthcare provider before starting any new exercise regimen, including yoga, to ensure it aligns with your overall treatment plan.

Matsyasana (Fish Pose)

Also known as the fish pose, this is an effective posture in yoga for thyroid manage. It stretches your back and neck, relieving tension in your throat, improving blood flow and stimulating the thyroid gland.

• Sit with your legs stretched on the yoga mat.

• Bring your hands alongside your body and your legs together.

• Get to the Padmasana(Lotus Pose) posture by crossing your legs.

• Now slowly lie on your back with the support of your hands.

• Lift your chest slightly with the help of your hands and place the crown of your head on the floor.

• Bring your hands towards the legs and hold your toes with your fingers. Ensure that your elbows are resting on the floor.

• Breathe normally for a few minutes and relax.

• Release your head and lower your chest to the normal position.

• Now, with the help of your hands, lift yourself up slowly and get back to Padmasana(Lotus Pose).

• Extend your legs and then lie on your back in Shavasana.

• Close your eyes and maintain a steady breath.
  

Saravangasana(Shoulder Stand)

This is one of the inverted postures and is called ‘the shoulder stand’. It creates pressure in the neck region when you rest your entire body on your shoulders therein activating the thyroid gland. Sarvangasana (Shoulder Stand) enhances supply of oxygen and blood to the head, keeping your mind stress free and rejuvenated.

• Lie on your back in Shavasana position.

• Place a folded towel or cushion under your head for support if needed.

• Bring your hands alongside your body with the palms facing down.

• Bring your legs together and then raise them gently, to 30 degrees, then 60 degrees and finally 90 degrees. Inhale and exhale while you pause in each degree.

• With the support of your hands behind your back, lift your legs and hips, keeping your toes pointed towards the ceiling.

• Adjust your hands so that your upper arms and elbows are pressing firmly into the mat to support your body. Your body should form a straight line from your shoulders to your feet. Keep your head and neck relaxed on the floor and gaze towards your toes

• Now, contract your throat and rest your chin on the space between your collarbones.

• Remain in this position for a minute or two and then get back to the Shavasana position or continue with Halasana (Plow Pose).

Halasana (Plow Pose)

This is another effective yoga for thyroid control. Also known as the plough pose, this posture alleviates the symptoms of thyroid by stimulating the thyroid gland, giving mild pressure to your throat. It also strengthens the abdominal muscles and the back and calms the nervous system.

• Maintain the Sarvangasana (Shoulder Stand) posture.

• Lower your legs gently and bring them behind your head. Ensure that your toes touch the ground.

• Release your hands from your hips and stretch them towards the other direction. Place them on the floor with the palms facing down.

• Stretch your legs further and feel the contraction in your abdomen and throat.

• Hold this posture for a few minutes and then slowly bring your body back to the Shavasana position.

• Practise deep breathing while in Shavasana.

Ustrasana (Camel Pose)

‘Ustra’ denotes ‘camel’ in Sanskrit. In this yogic posture, your body will resemble that of a camel. This is one of the best asanas in yoga for thyroid control. When you bend your back and extend your neck, you will experience pressure in the thoracic region, which helps in stimulating the thyroid gland. This posture also improves the flexibility of your spine and expands your chest and abdomen.

• Sit in Vajrasana and maintain a steady breath.

• Gently get into a kneeling position, keeping your body erect and placing your hands on your hips.

• Keep your thighs and feet together, toes pointing backwards and heels facing towards the ceiling.

• Exhale, contract your buttocks and bend your back backwards, stretching your spine and chest.

• Simultaneously, bring your hands back one at a time and place them on your heels.

• Push your hips forward a little and drop your head back.

• Hold this posture for a minute or two with a steady breathing.

• Get back to the kneeling position by exhaling and bringing your head forward and hands to your hips.

• Sit in Vajrasana and relax your chest, back and abdomen.

Dhanurasana (Bow Pose)

This is yet another effective posture in yoga for thyroid cure. It is known as ‘the bow pose’, as in the final posture, your body resembles a bow. This asana massages the endocrine glands, especially the thyroid gland, and is beneficial in curing thyroid-related issues. It also regulates the digestive and reproductive organs and helps in the treatment of diabetes.

• Lie flat on your stomach with your forehead resting on the floor.

• Bend the knees and hold both ankles with your hands.

• Inhale while slightly raising your knees, head and chest at the same time.

• Lift your legs upwards with the help of your hands.

• Remain in this posture and observe a steady breathing pattern.

• Get back to the normal position by exhaling and lowering the upper body and legs.

• Lie on your stomach in Makarasana and maintain a steady, relaxed breath.

02) Bhastrika

Bhastrika Pranayama, often referred to as the "bellows breath," is a powerful and dynamic breathing technique in the practice of yoga. It involves forceful inhalations and exhalations to energize the body and mind. Here’s a detailed overview:

Steps to Perform Bhastrika Pranayama:

Position;

• Sit in a comfortable meditative posture such as Padmasana (Lotus Pose) or Sukhasana (Easy Pose).

• Keep your back straight, shoulders relaxed, and hands resting on your knees in a mudra (hand gesture) of your choice.

Breathing Technique:

• Take a deep breath in through your nose, filling your lungs completely.

• Exhale forcefully through your nose, using your diaphragm to push the air out with a sharp, audible sound.

• Continue with rapid, forceful inhalations and exhalations, maintaining a steady rhythm.

Duration:

• Start with 10-15 breaths in one round.

• Gradually increase the number of breaths as you become more comfortable with the technique.

• Perform 2-3 rounds, taking a short break between each round.

• After completing the rounds, take a few moments to sit quietly, observing the sensations in your body and the flow of your breath.

01) Anuloma Viloma

Anuloma Viloma Pranayama, also known as Alternate Nostril Breathing, is a calming and balancing breathing technique in yoga. It helps harmonize the two hemispheres of the brain and balances the body's energy channels, known as nadis. Here's a detailed guide on how to practice Anuloma Viloma Pranayama:

Steps to Perform Anuloma Viloma Pranayama:

Position:

• Sit in a comfortable meditative posture such as Padmasana (Lotus Pose), Sukhasana (Easy Pose), or any seated position where your spine is straight and shoulders are relaxed.

• Place your left hand on your left knee in a mudra of your choice, such as Chin Mudra (thumb and index finger touching).

• Use your right hand to form Vishnu Mudra: fold the index and middle fingers inward, leaving the thumb, ring finger, and little finger extended.

Breathing Technique:

• Close your right nostril with your right thumb.

• Inhale slowly and deeply through your left nostril.

• Close your left nostril with your right ring finger and release your right nostril.

• Exhale slowly and completely through your right nostril.

• Inhale deeply through your right nostril.

• Close your right nostril with your right thumb and release your left nostril.

• Exhale slowly and completely through your left nostril.

• One full cycle consists of inhaling through the left nostril, exhaling through the right nostril, inhaling through the right nostril, and exhaling through the left nostril.

• Begin with 5-10 cycles and gradually increase as you become more comfortable with the practice.

Duration:

• Start with a few minutes and gradually increase the duration to 15-20 minutes per session.

03) Ujjayi Pranayama

Ujjayi Pranayama, also known as the "Ocean Breath" or "Victorious Breath," is a powerful and calming breathing technique in yoga. It involves a gentle constriction of the throat to create a soft, whispering sound during both inhalation and exhalation. This pranayama helps to calm the mind, increase focus, and enhance the flow of prana (life force) throughout the body. Here’s a detailed guide on how to practice Ujjayi Pranayama:

Steps to Perform Ujjayi Pranayama:

Position

• Sit in a comfortable meditative posture such as Padmasana (Lotus Pose), Sukhasana (Easy Pose), or even in a chair with your spine straight and shoulders relaxed.

• Place your hands on your knees or in your lap in a mudra of your choice.

Breathing Technique:

• Close your eyes and take a few moments to breathe naturally, allowing your body and mind to settle.

• Begin by inhaling deeply through your nose, filling your lungs completely.

• As you exhale through your nose, gently constrict the back of your throat (the glottis) to create a soft, whispering sound, similar to the sound of ocean waves or a gentle snore.

• Keep the breath smooth and steady, maintaining the same constriction of the throat during both inhalation and exhalation.

• The breath should be slow, controlled, and audible, but not strained.

• Concentrate on the sound of your breath and the sensation of the air passing through your throat.

• Maintain a relaxed, steady rhythm, allowing the sound to be consistent and soothing.

Duration:

• Start with 3-5 minutes of practice, gradually increasing the duration as you become more comfortable with the technique.

• Aim for a ratio of 1:1 for inhalation and exhalation, eventually working towards longer exhalations if it feels comfortable.

04) Brahmari

Brahmari Pranayama, also known as "Bee Breath," is a calming and soothing breathing technique in yoga. The practice involves producing a humming sound, similar to the buzzing of a bee, which helps to induce a state of calm and relaxation. This pranayama is particularly effective for reducing stress, anxiety, and tension. Here’s a detailed guide on how to perform Brahmari Pranayama;

Steps to Perform Brahmari Pranayama:

Position:

• it in a comfortable meditative posture such as Padmasana (Lotus Pose), Sukhasana (Easy Pose), or even in a chair with your spine straight and shoulders relaxed.

• Close your eyes and take a few moments to breathe naturally, allowing your body and mind to settle.

• Place your thumbs on your ears to block out external sounds.

• Place your index fingers gently on your closed eyelids.

• Place your middle fingers on the sides of your nose, your ring fingers above your upper lip, and your little fingers below your lower lip.

• Alternatively, you can use a simpler hand position by placing your fingers over your eyes and ears, or just focus on blocking the ears with your thumbs if the full mudra is uncomfortable.

Breathing Technique

• Inhale deeply through your nose, filling your lungs completely.

• As you exhale, produce a humming sound (like a bee) with your mouth closed. The sound should be smooth, continuous, and resonant.

• Focus on the sound and the vibrations it creates within your head and body.

• Continue the humming for the duration of your exhalation.

• Inhale again and repeat the humming sound on the exhalation.

• Start with 5-10 rounds of this breathing pattern and gradually increase the number of rounds as you become more comfortable.

• After completing the rounds, sit quietly for a few moments, observing the sensations in your body and the calmness of your mind.

• Breathe naturally and slowly return to normal awareness.

Pranayama for Thyroid Management