15 Yoga Poses & Asanas for Improving Your Thyroid Health

Several yoga asanas or poses stimulate blood flow in the thyroid glands, helping reverse hyperthyroidism and hypothyroidism. While yoga should not replace traditional medical treatment, it can be a valuable tool, alongside medication, to enhance overall well-being for those managing thyroid conditions.

Keep reading the article to learn the 15 best yoga practices for improving thyroid health!

Yoga is a type of exercise that reduces an individual's stress levels. There is circumstantial evidence that increased stress can lead to thyroid problems in the human body. A study in 2017 found that yoga reduces stress levels and improves a person's well-being.

Specific yoga asanas are considered to balance hyperthyroidism and hypothyroidism. A small 2014 study concluded that yoga enhances thyroid functions.

Yet another study conducted in the year 2016 proved that six months of yoga leads to improved cholesterol levels and TSH (Thyroid Stimulating Hormones) levels. Hence, the need for thyroid replacement therapy for women suffering from hypothyroidism reduced considerably.

Some yoga poses,  known as asanas, are believed to stimulate the thyroid gland and improve its function. Some of the best yoga poses for improving thyroid health are 

1. Sarvangasana or Shoulder Stand

Sarvangasana is referred to as the “Queen of Asanas”. The inverted pose revitalizes blood flow to the glands present in the upper body and regulates metabolism. Moreover, how the chin is tucked into your chest benefits thyroid functions in the human body. Thus, this is one of the best yoga asanas for improving thyroid health.

To perform Sarvangasana, lie on your back with arms by your sides and lift your legs over your head, supporting your lower back with your hands. Gradually raise your legs and torso upward, aligning them vertically with your shoulders while keeping your head and neck on the ground. Hold the pose, then gently lower your legs and back to release.

2. Halasana or Plow Pose

Plow pose, also known as Halasana in Sanskrit, is an inverted yoga asana that strengthens, stretches, and relaxes the body. This asana stretches the neck and thus stimulates the thyroid and pituitary glands. However, individuals suffering from hyperthyroidism should not perform this yoga asana, as thyroid hormones are secreted during this pose.

To perform Halasana, lie on your back with arms by your sides, then lift your legs over your head, touching your toes to the floor behind you. Support your lower back with your hands if needed, keeping your legs straight and torso perpendicular. Hold the pose, then slowly roll your spine down to release.

3. Matsyasana or Fish Pose

Regarding yoga poses for improving thyroid health, Matsyasana is one of the best asanas for reversing hypothyroidism. It involves stretching the throat and neck, which stimulates the thyroid glands. This pose increases the blood flow in the thyroid glands and benefits individuals suffering from hypothyroidism.

To perform Matsyasana, lie on your back with your legs extended and arms by your sides. Slide your hands under your hips, palms down, and lift your chest, arching your back while tilting your head back so the crown touches the floor. Hold the pose, then gently lower your chest and head to release.

4. Viparita Karani or Inverted Lake Pose

Viparita Karani, or inverted lake pose, stimulates blood flow to the thyroid glands and regulates thyroid functioning. It also helps cure insomnia, relieve stress, and fight anxiety.

To perform the Viparita Karani pose, lie on your back with your legs extended up against a wall, forming a right angle with your torso. Position your hips close to the wall, arms by your sides, and palms up. Relax and hold, then slowly slide your legs down to release.

5. Janu Shirasana or One-Legged Forward Bend

Janu Shirasana, or one-legged forward bend, provides an optimal spinal stretch. It helps tone the shoulders, massages the abdominal organs, and reduces fatigue and anxiety. This pose also regulates the thyroid health of the body.

Sit on the floor with one leg extended and the other bent, sole against the inner thigh. Inhale, lengthen spine, exhale, fold over extended leg, reach for foot or ankle. Hold, then slowly sit back up to release.

6. Marjaryasana or Cat-Cow Pose

The fluid motion involved in the Marjaryasana or cat-cow pose stimulates the thyroid glands in the human body. Drawing the chin to your chest and exposing the throat chakra encourages blood flow in this area.

Assume a hands-and-knees position, aligning wrists under shoulders and knees under hips. Inhale, arching back, head, tailbone up (cow pose); exhale, round spine, tuck chin, tailbone (cat pose). Flow with the breath, repeating sequence for Marjaryasana, the cat-cow pose.

7. Navasana or Boat Pose

How your neck is positioned during a Navasana or Boat Pose positively affects the thyroid glands in the human body. It tones the muscles of the abdomen and strengthens the lower back.

To perform a Navasana or boat pose, sit on the floor with your knees bent and feet flat. Lean back, lift your feet, and extend your legs into a V shape. Stretch your arms, hold, and lower your legs and torso.

8. Ustrasana or Camel Pose

Ustrasana or camel pose is one of the beneficial yoga asanas to improve health. The neck stretching in this pose increases the blood circulation in thyroid glands, thus stimulating the thyroid. This asana also helps people suffering from asthma.

To do Ustrasana, kneel with knees hip-width apart, hands on lower back. Arch back, reach hands to heels, lift the chest, hold briefly, and return upright.

9. Bhujangasana or Cobra Pose

Bhujangasana, or cobra pose, involves stretching the throat and neck region. This increases blood circulation and further stimulates thyroid functioning, which is helpful for people with hypothyroidism.

To perform Bhujangasana or cobra pose, lie on your stomach with your palms on the ground under your shoulders. Inhale, lift your chest and keep your elbows close. Press feet, engage glutes, hold, and exhale down.

10. Urdhva Dhanurasana or Upward Bow (Wheel) Pose

Urdhva Dhanurasana, or upward bow (wheel) pose, stimulates the flow of energy to the th, thyroid gland energy flow to body's thyroid gland and the lungs and, thus, helps oxygen flow.

To perform Urdhva Dhanurasana, lie on your back, bend your knees, and place your hands by your ears, fingers pointing towards your shoulders. Press into your hands and feet to lift your hips and chest towards the ceiling, straightening your arms. Hold the pose, then gently lower back down.

11. Shavasana or Corpse Pose

Shavasana or corpse pose can be a challenging yoga pose for improving thyroid health as it involves lying in stillness for an extended period. This pose stimulates the thyroid by increasing blood circulation, and it also helps to reverse hypothyroidism.

To practice Shavasana or corpse pose, lie on your back with your legs extended and arms by your sides, palms facing up. Close your eyes, relax, and focus on your breath. Remain in this pose for several minutes, letting your body and mind complete thoroughly.

12. Setubandhasana or Bridge Pose

Setubandhasana, or the bridge pose, improves one's health. It stretches the neck and thus encourages blood circulation, Which is enabling.

To perform Setubandhasana or bridge pose, lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press into your feet as you lift your hips towards the ceiling, keeping your arms by your sides with palms facing down. Hold the pose, engaging your glutes and thighs, then gently lower back to release.

13. Shishu Asana or Child Pose

Shishu Asana, or the child pose, involves stretching the ankles, thighs, and hips. This type of yoga pose helps treat hyperthyroidism.

To practice Shishu Asana, or child pose, kneel on the floor with your big toes touching and knees apart. Sit back on your heels and then fold forward, extending your arms in front of you or by your sides. Rest your forehead on the ground and relax, breathing deeply into your old pose. Allow yourself to surrender into a state of deep relaxation.

14. Surya Namashkar or Sun Salutation

Surya Namaskar, or sun salutation, consists of twelve asanas. These asanas help to cure one of the most worrisome signs of hypothyroidism – weight gain.

Sury, a Namaskar, or sun salutation, is a sequence of yoga postures performed flowingly. Begin by standing tall, then inhale as you raise your arms overhand and exhale as you fold forward into a forward bend. Inhale to lift halfway up with a flat back, then exhale to step or jump back into a plank pose. Lower down into a low push-up, then inhale an upward-facing dog or cobra. Exhale to an upward-facing dog, then step or jump forward to repeat the sequence.

15. Salamba Sirshasana or Supported Headstand Pose

Salamba Sirshasana, or supported headstand pose, is one of the most advanced yoga asanas for thyroid health. It stimulates the human body's thyroid glands and the pineal and brain's pituitary glands.

To practice Salamba Sirsasana, begin on your knees, interlock your fingers, and place the crown of your head on the ground. Lift your hips, walk your feet in, and extend your legs upwards, engaging your core for stability. Hold the pose, then gently lower down to release.

Yoga can be incredibly beneficial for managing thyroid issues, as it helps reduce stress, balances hormones, and improves circulation. Here are some practical tips for practising yoga asanas specifically for thyroid health:

• Start Slowly: If you're new to yoga or have thyroid issues, start with gentle yoga practices like Hatha or Yin yoga before progressing to more advanced poses.

• Focus on Neck Stretches: Poses that stretch and strengthen the neck can be particularly beneficial for thyroid health. Cat-cow, neck rolls, and fish pose (Matsyasana) are great options.

• Include Chest Openers: Poses that open up the chest and throat if you have neck issues or high blood pressure, such as camel pose (Ustrasana) and bridge pose (Setu Bandhasana), can help stimulate the thyroid gland and improve circulation to the thyroid region.

• Practice Breathing Exercises: Pranayama, or yogic breathing exercises, can help reduce stress and balance hormones, which is beneficial for thyroid health. Try practices like Ujjayi Pranayama (Victorious Breath) and Bhramari Pranayama (Bee Breath).

• Maintain a Regular Practice: Consistency is vital in yoga for thyroid health. To experience the full benefits, yoga should be practised regularly, even if it's just for a few minutes each day.

• Listen to Your Body: Pay attention to how your body responds. If one feels uncomfortable or exacerbates symptoms, modify or skip it. Also, symptoms should be modified to prioritise safety and comfort during practice.

• Stay Hydrated: Drink plenty of water before and after your yoga practice to stay hydrated, which is crucial for thyroid health and overall well-being.

Combining a balanced diet with yoga can enhance the management of thyroid issues. Here are some diet tips to complement your yoga practice for thyroid health:

• Incorporate Iodine-Rich Foods: Iodine is essential for thyroid function, so include iodine-rich foods such as iodised salt, seaweed, and produiodised eggs. However, be cautious not to overconsume iodine, as excessive intake can also negatively affect thyroid function.

• Consume Selenium: Selenium is another essential mineral for thyroid health as it helps produce thyroid hormones. Foods rich in selenium include Brazil nuts, sunflower seeds, seafood (like tuna and shrimp), eggs, and whole grains.

• Add Zinc: Zinc is involved in thyroid hormone production and conversion, so include zinc-rich foods like oysters, beef, chicken, pumpkin seeds, and lentils in your diet.

• Focus on Whole Foods: Emphasize whole, nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid processed foods, refined sugars, and excessive caffeine, as they can disrupt thyroid function and exacerbate symptoms.

• Balance Macronutrients: Ensure your meals contain a balance of carbohydrates to improve overall health and energy levels. Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil into your meals.

• Consider Gluten Sensitivity: Some people with thyroid issues may benefit from reducing or eliminating gluten from their diet, as gluten sensitivity or intolerance can exacerbate inflammation and thyroid dysfunction in some individuals.

• Manage Stress: Stress management is crucial for thyroid health, as stress can exacerbate symptoms and disrupt hormone balance. Incorporate stress-reducing practices such as yoga, meditation, deep breathing exercises, and adequate sleep into your daily routine.

People usually practise yoga to stay stress-free and avoid poor blood circulation, lower back pain, arthritis, etc. Though yoga is safe for everyone, there are certain exceptions.

• Women should not practise yoga during their menses.
• Individuals should not do yoga when their mind is in a state of stress.
• Individuals with low muscle strength should stay careful while doing yoga.
• People who have osteoporosis should avoid doing yoga.
• Individuals with knee, neck, hip and back pain should not practise yoga.
• Sedentary people should avoid specific yoga asanas as they risk several injuries.

Disclaimer: Consult your doctor before beginning yoga asanas to cure thyroid problems. It is always advised to get the help of a professional and qualified person to minimise the risk of injuries.

Individuals with reduced thyroid issues can benefit from yoga's stress-relieving effects. Yoga offers valuable support for thyroid health, aiding conditions like hypothyroidism, hyperthyroidism, and autoimmune thyroid disorders. Gentle poses and breathing techniques that stimulate and reduce stress stimulate the thyroid gland and balance. 

Consulting healthcare professionals ensures a safe and personalised yoga practice tailored to individual needs, fostering overall well-being and thyroid health.

Individuals who have recently undergone thyroid surgery or have severe hyperthyroidism should avoid vigorous yoga practices. Those with thyroid eye disease should be cautious of poses that could worsen eye symptoms. 

Pregnant individuals with thyroid conditions should practice yoga under prenatal guidance. Those with unstable medical conditions or injuries should consult healthcare providers before starting yoga.

To summarise, yoga is an effective way to improve thyroid health and prevent thyroid problems. However, these yoga asanas should not be considered an alternative to medication, and the yoga poses should be carried out with the support and guidance of a trainer.