What are the yoga for thyroid?

Know in one minute about yoga for thyroid Thyroid disease is one of the endocrine diseases generated in the butterfly-shaped thyroid gland. Dysfunction of the thyroid gland produces an imbalance of thyroid hormone Yoga is one of the natural remedies that treat the malfunction of the thyroid. Surya namaskar, pranayama, and asana are effective for the thyroid gland. Yoga practice for three to six months can be used as a supportive therapy to treat thyroid disorders.

What is the thyroid?

The thyroid is a butterfly or bow-tie-shaped gland at the base of the neck that produces hormones. These hormones control the body’s metabolism and regulate many essential functions like development, growth, and body temperature. It is 5 cm in height and width, and 20-30 g in weight in adults, with slightly heavier thyroids seen in women on average. 

 

How does it affect you?

The thyroid gland uses iodine from foods (salt, seaweed) to produce a hormone known as thyroid hormones. 

There are mainly two types of hormones 

1. Triiodothyronine (T3)
2. Thyroxine or  tetraiodothyronine (T4)

It is necessary to maintain these hormones in a normal range neither too high nor too low. Any dysfunction in this thyroid gland may affect the secretion of hormone levels. The hypothalamus and the pituitary gland of the brain maintain the thyroid gland. The hypothalamus releases thyrotropin-releasing hormone (TRH). This hormone stimulates the pituitary gland to release thyroid-stimulating hormone (TSH). 

If these hormones (T3 and T4) are too high in the blood, less TSH is produced by the pituitary to reduce hormone production by the thyroid. Moreover, if these hormones are low, the pituitary gland secretes more TSH to produce more hormones by the thyroid gland.

Hyperthyroidism

Hyperthyroidism is a condition that occurs if the thyroid gland is overactive and produces too much hormone (T4 and T3). This condition is also known as thyrotoxicosis. 

Hyperthyroidism side effects are Graves’ disease, inflammation in the thyroid or a benign tumor, and toxic nodular goiter due to excess iodine. 

It affects the body with symptoms that include:

• Rapid/ irregular heartbeat
• Heart failure (elderly patients)
•  Muscle weakness and tremors
• Increased appetite
• Accelerate the body’s metabolism
• Sweating
• Weight loss despite adequate or increased caloric intake
• Thin skin
• Bulging eyes (in Graves’ disease)
• High irritability/nervousness and anxiety
• Irregular menstrual cycle, infertility, and repeated abortions,
• Impotence, loss of libido.
• Hyperactivity
• Thirst
• osteoporosis
• Sleep problems like difficulty in sleeping
• Eye irritations
• Hair thinning 
• Increased heat sensitivity
• More frequent bowel movements/ diarrhea (presence of fat in stools), 
• Hand trembling
• Separation of nails from nail beds

Hypothyroidism 

If the underactive thyroid gland doesn’t make sufficient amounts of hormones, it results in hypothyroidism. It is categorized as primary hypothyroidism when T4 and T3 levels are low, but levels of  TSH secreted by the anterior pituitary are high. It is classified as secondary when TSH is low and T4 and T3 levels are high (1). 

Autoimmune conditions, such as Hashimoto’s thyroiditis, are the most common cause of hypothyroidism. It is also due to the enlargement of the thyroid gland, referred to as non-toxic goiter, due to iodine deficiency. Furthermore, pituitary dysfunction like pituitary tumors or inflammation,n can also cause hypothyroidism. If this hypothyroidism is not treated, it may cause serious health problems like obesity, joint pain, infertility, and heart disease.

Hypothyroidism is also dangerous for newborns and infants. It retarded the physical growth and mental development, potbelly, and thin hair.

Signs and symptoms of hypothyroidism include:

• Slower heart rate
• Lower body temperature
• Weight gain without much increase in caloric intake
• Fatigue  and muscle weakness
• Lower metabolic rate
• Hypertension
• Decreased sweating
• More frequent  and heavy menstrual periods
• Forgetfulness
• Dry skin and hair,
• Increased sensitivity to cold
• Depression
• Constipation 
• Puffy face
• Hoarseness or hoarse voice
• Elevated blood cholesterol level
• Trouble sleeping
• Memory problems and difficulty in concentration
• Joint and muscle pain, swelling, and stiffness
• Coma (2).

Other problems associated with the thyroid are as follows

Goiter

It is due to the enlargement of the thyroid gland due to the less daily dietary intake of iodine.  The daily requirement of iodine is 100–200 micrograms. It is generally present in women than in men, especially before menopause.

Thyroid Cancer

Thyroid cancer is the growth of abnormal cells in the thyroid gland. These cells divide uncontrollably and destroy normal body tissue. It is more common in women than in men. The signs and symptoms of this cancer include difficulty swallowing, hoarseness, or pain.

Thyroid nodules

It is a lump due to the swelling and abnormal growth in the thyroid gland. It can be solid or filled with fluid or blood. It affects women more than men.

Thyroiditis

Thyroiditis is a swelling or inflammation of the thyroid gland.

Main yoga for the thyroid and how to do it stepwise

Proper yoga is effective for the thyroid gland and boosts the immune system. It makes positive changes in the secretion of hormones and enhances the function of the thyroid glands. It also reduces ‘bad’ cholesterol levels and increases ‘good’ cholesterol (3).

There are the following yoga poses for thyroid issues. People who have hyperthyroidism should avoid neck stretching.

​Yoga for the thyroid

1. Loosening

Basic stretches like all joints from toes to neck

twist, forward-backward bending, side bending, lunge, plank, and jogging.

2. Suryanamaskar (Sun salutation)

This asana keeps the body full of energy. Surya Namaskar improves thyroid function.  Here are the 12 steps of Surya Namaskar.

1. Pranamasana (Prayer pose):

First, stand at the end of the mat with equally distributed weight on both feet. Inhale (breathe in) and lift both arms from the sides. Exhale (breathe out) and take your palms together in a prayer position in front of your chest.

2. Hastauttanasana (Raised arms pose)

Inhale, lift the arms up and back. Maintain the biceps close to the ears. Now stretch the whole body up from the heels to the fingertips.

3. Hastapadasana (Standing forward bend)

Breathing out and bending forward from the waist with a straight spine. Exhale completely and bring the hands down to the floor beside the feet with band knees

4. Ashwa Sanchalanasana (Equestrian pose)

Inhale and push your right leg as far back as possible. Bring the right knee to the floor and slowly look up. Make sure the left foot is between the palms.

5. Dandasana (Stick pose)

Inhale and step back with the left leg so that the whole body is in a straight line.

6. Ashtanga Namaskara (Salute with eight parts or points)

Take the knees down to the floor and exhale. Now bring the hips back and slide forward.  Put your chin and chest on the floor. Make sure the two hands, two feet, two knees, chest, and chin touch the floor.

7. Bhujangasana (Cobra pose)

Raise your head; push your chest forward and the shoulders back into the Cobra pose. Keep your elbow bent and your hands resting flat on the floor. Look up at the ceiling.

8. Parvatasana (Mountain pose)

Exhale and lift your hips and tailbone directly at the ceiling. Make sure to keep your legs straight and keep your heels on the ground. Straighten your arms and keep your hands flat on the floor. Put your chest downwards and keep the body in an inverted ‘V’ pose.

9. Ashwa Sanchalanasana (Equestrian pose)

Inhale and push your right leg forward between the two palms. Bring the left leg down on the floor and slowly look up. 

10. Hastapadasana (Standing forward bend)

1. Exhale, bring the left foot forward, and palm on the floor. You can bend your knees.

11. Hasta Uttanasana (Raised arms pose)

Inhale, roll the trunk up. Now lift your hands and face each other. Bend backward a little bi,t and hips slightly outward and maintain the biceps close to the ears. Now stretch the whole body up from the heels to the fingertips.

12. Tadasana (Mountain Pose)

Exhale, lower your arms, and straighten your back. Relax and observe the sensations in your body. It will return you to the original pose and bring the Surya Namaskar sequence full circle.

Pranayama

Pranayama keeps the body and mind healthy. It reduces stress, nourishes the body with breath , supplying essential nutrients to our vital organs and oxygen to the blood. The breath should be slow and controlled. Keep practicing five rounds of 2 to 3 beginner techniques (4).

Pranayama involves different breathing techniques, including

Candranuloma viloma

This practice is best on an empty stomach during the morning and sunset. This type of pranayama treats high blood pressure, heart disease, and maintains the heat in the body.

Process

• Take a comfortable sitting posture,   with head, trunk, and back straight. 

• Adopt Nasika Mudra with the right thumb to shut the right nostril.

(Press the index and middle finger of your hand towards the palm).

• • Inhale and exhale slowly through the left nostril, withholding the breath for some time or as per your capacity.
  • This forms one round with one cycle of inhalation and exhalation.

• In the beginning, keep ten rounds with the ratio of 1:2 for inhalation and exhalation without holding the breath. 

• • Later, build up to 30 and maintain the ratio of inhalation, retention, and exhalation as 1:4:2.

• Remember that there should be no exhaustion needed. 

Chandra Bhedana (moon-piercing breath)

In Chandra Bhedana pranayama, inhalation is done through the left nostril, and the right nostril is used for exhalation with an empty stomach. 

Process

• Sit in a comfortable pose like Swastikasana or Padmasana with a straight backbone. 
• Close the right nostril, using the right thumb, and the left nostril, using the ring finger. 
• Start breathing until the lungs fill with maximum air and hold the breath as felt comfortable.
• After this, open your right nostril and breathe out slowly and steadily.
• Finally, Repeat Step 1. Repeat this process around 10 times.
• If you have Asthma, low blood pressure, cough, cold, and problems, you should avoid this pranayama.
• If you are a beginner, don’t hold your breath and perform this asana 
• In the initial stage, don’t hold your breath, 4-5 hours after having your food.

• Anulom vilom 

This pranayama is beneficial for the mind and body, but should be done on an empty stomach. The inhalation and exhalation are done between the right and left nostrils alternatively with the help of fingers.

Process

• Choose a meditative sitting posture, either Sukhasana, Padmasana, etc., with a straight spine and neck.
• Close your eyes and block the right nostril using the right thumb.
• Inhale through the left nostril for 2-3 seconds.
• Now block the left nostril with the ring finger and hold the breath for 4 seconds. 
• Keep the left nostril closed and exhale through the right nostril. 
• Next, keep your left nostril closed and inhale through the right nostril. 
• Now, close both nostrils and hold your breath.
• Exhale from the left nostril while blocking the right nostril.
• This forms one single round of inhalation and exhalation.
• Finally, reverse from step 1  and continue for 5-10 minutes.
• In the beginning, keep the ratio 1:2:2, but later the ratio should be 1:4:2

Ujjayi Breath

Ujjayi pranayama is also known as sound breath or ocean sound breath, or breath of victory or victorious breath. This exercise is done by breathing through the nose.

A research study suggested that the Ujjayi pranayama for 90 days helps with weight loss and improves thyroid function (5).

Process

• Take a sitting posture like Padmasana with a straight back and closed eye.

• Keep the mouth closed, construct the throat, and inhale long from both nostrils.

• Allow air to pass through the constricted throat to create a friction sound, like snoring.

• Retain the inhaled air in Jalandarbandh position (take the chin back towards the chest and gently press downward.

• Now, exhale from the left nostril by making a hissing sound at the throat by partial contraction of the glottis.

• Release the lock by raising the head back and exhaling slowly. 

• This completes one cycle. Repeat.

Other pranayamas such as kapalbhati, sitkari (folded-up-tongue pranayama), sitali (beak-tongue pranayama), and bhramari (bee-sounding pranayama) are also effective for the thyroid.

Singhasana or Simhasana

This asana is also known as lion pose; it stimulates the thyroid gland to work properly. Do this yoga asana 8 to 10 times daily.

Process

• Sit in a Vajrayana position (kneel down and the toes of both the feet must be touching each other).
• Close the eyes and keep the spine straight but as relaxed as possible.
• Forward the body slightly and place both hands on the floor right between the knees.
• In this position, the fingers should face backward and the wrist outward.
• Inhale deeply and slowly through the nose
• Now take out the tongue and open the jaws as wide as possible.
• Try to look at the center point between your eyebrows and exhale.
• On exhaling, contract the throat muscle and make the sound ‘ahh’ like a lion roar. 
• Try to hold the pose for about 20 to 30 seconds.
• Repeat this process about 4 to 6 times as comfortably as possible.
• Now take a tongue in and close the mouth after exhalation and breathe normally
• Lastly, straighten the body, keep the hands and legs normalized and calm down.

• Marjariasana (Cat cow pose or Cat stretch)

This exercise stretches the neck and the throat thus increasing thyroid function. It helps in strengthening and toning muscles.

Process–

• Sit on a tabletop with your wrists directly under your shoulders and knees directly under your hips. Point your fingertips to the top of your mat.
• Inhale, arch the back and drop your belly towards the mat. Now lift the chin and chest and look toward the ceiling without putting too much pressure on the neck. It is called cow pose.
• Exhale and draw your belly button up into your spine. Put your chin towards your chest, and round your spine up towards the ceiling. It is called a cat-like shape.
• Repeat 5-10 times, inhale for Cow Pose, and exhale on Cat Pose.

• Setu Bandhasana (Bridge pose)

This asana is good for strengthening the back and improving the circulation of blood in the upper body. This asana is effective for both hypothyroid and hyperthyroid patients. Pregnant women should avoid this asana. 

If you have serious neck and back pain, you should avoid the bridge pose.

Process

• Lie on your stomach with your feet apart, in line with your hips, and your arms by the side of your body.
• Fold your knees and stretch out your hands to hold your ankles.
• Breathe in, lift your chest off the ground, and pull your legs up and towards your back. 
• Bend both knees and place them near the hip area, like they are both in one line with the feet.
• Arms are by the sides of the body, pushing the palms into the floor.
• Now rest your head, soldiers, and arms against the ground.
• Raise the hip to the ceiling and place both palms on the lower back for support if required.
• Remaining in this position resembles a bridge until breathing three to four times.
• Gently bring your hips to the floor, and slowly stretch your arms to come out of the position.

• Dhanurasana or urdhyachakrasana (bow pose)

This yoga energizes the thyroid gland to produce a balanced amount of hormone for controlling metabolism. This asana is effective for both hypothyroid and hyperthyroid problems. This exercise is also known as the upper wheel pose. The person with a back injury or shoulder problems should avoid this asana and perform carefully with knee injuries. 

Process

• Lie down on the stomach on the mat with toes slightly apart on the floor, arms on the side of the body.
• Place the chin on the mat, bend the knees, and stretch both arms backward to hold each ankle close to your body.
• Keep your elbows pointing upward and fingers pointing toward your shoulders.
• Make sure your feet are not wider than your hips.
• Rest here a moment and exhale completely.
• On inhalation, pull your legs upwards and raise the upper body off the mat.
• Lift your head, rib cage, and shoulders toward your ears as per your comfort level.
• On an exhalation, lengthen your tailbone and kick your legs back into your hands as you hold on firmly.
• Stay lifted for 5-10 breaths.
• Slowly release from the pose by releasing ankles, gently lowering the arms by the side, and head on the mat. 

• Bhujangasana (Cobra pose)

These poses improve thyroid function by stretching the neck and throat region. It also treats back pain or neck pain thus strengthening and toning the muscles. People who have recently undergone abdominal surgery or have a hernia or ulcers should avoid this asana. 

Process

1. Lie down on your stomach with your chin on the mat and palms under the shoulders.
2. Press the palms into the mat, on inhale; come up by lifting the head, chest, and shoulder with the arched back.
3. Make sure that the inside of your elbows is facing outside.
4. Breathe in and out deeply three times, 
5. Gently lower chest and head forward to the mat
6. Bent your elbows, come forward, and relax the arms side of the body
7. Turn your head on one side and completely relax.

• Matsyasana (fish pose) 

Matsyasana stretches the neck and thyroid glands, thus encouraging the gland to balance the hormone. It also improves blood circulation, and treats depression and stress. This asana is good for both people suffering from hypothyroidism and hyperthyroidism. However, avoid this pose if you have neck and spine injuries.

Process

• The first step is to sit in the padmasana or lotus pose.
• The next step is to lie down in the same pose on your back and hands on the thigh. 
• Keep both hands to touch both toes that now overlap during padmasana. 
• Open your chest as much as possible, breathe slowly three times.
• Slowly release your arms, back of the head on the floor, and stretch your legs out. 
• Lie down on one side and relax by sitting the leg together. 

• Sarvangasana (Shoulder Stand)

This exercise is also known as the ‘Queen of Asanas’, which nourishes the thyroid gland. It improves blood circulation and helps with hypothyroidism because it increases thyroid function.

 Process

• Lie down flat on the back of the mat with palms facing down by your side.
• Press the arms and shoulders into the floor. 
• Beginners, bring a pillow or towel below the neck to prevent neck pain.
• Inhale and lift legs off the ground to a 90-degree angle. 
• Exhale and lift your hips close to your shoulders.
• Press hands into the lower back to support the hips if necessary.
• To keep the core strong, pull the stomach in.
• From the shoulders, hold the body and legs in a straight line.
• Put your chin towards your chest.
• Inhale and exhale (three counts), lower the legs back down to the starting position.

• Halasana (Plough Pose)

This asana is good for the person who has hypothyroid, migraine, or high blood pressure and thyroid problems. It stimulates the thyroid and pituitary glands that control hormones.  This asana is best after the Sarvangasana, for 2-3 minutes. Those who are overweight, have hyperthyroidism, or have an autoimmune disease called Hashimoto’s thyroiditis should not perform Halasana.

Process

1. Lie on your back with your arms on the side and your palms facing down.
2. As you  inhale, raise your legs to 90 degrees by engaging your abdominal muscles.
3. Keep your arms to your lower back to support your body.
4. Now slowly exhale and keep your legs over your head, towards the floor,
5. Gently, place your toes on the floor. Then, place your arms back on the side.
6. Place a pillow or block under the feet or keep the hands on your hips, if they don’t reach the floor.
7. If you face difficulty, keep your fingers pointing up toward your hips.
8. Hold this position for a few 4-5 breaths or as long as you stay and keep looking forward.
9. To release, bring your arms alongside your body and keep your legs back to lie down straight. 

• Viparita Karani (Inverted Pose or Legs-Up-the-Wall)

This asana is very effective for hypothyroid patients because it increases blood flow to the thyroid gland thus treating thyroid malfunction.

Try holding this pose for at least 5 minutes at a time.

• Use a folded blanket or long pillow on the floor against the wall underneath the hips for support.
• Sit with your right side against the wall.
• Bent the knees, feet drawn in toward your hips
• , and placed the butt close to the wall.
• Walk with your heels up till the hips turn off the mat.
• Rest your hands supporting the hips.
• Now lift your leg one by one against the wall till the count of one to three.
• To release the pose, slowly push yourself away from the wall and relax for a few moments on your back.
• Relax on your back for a few moments.

• Navasana (Boat Pose)

The Boat Pose stretches the lower thigh muscles. It is also strengthening the thyroid gland, backbones, and core.

Process

• Sit down on the floor with your legs out in front of you.
• The arms should be on the side, palms facing each other, with fingers extended.
• Slowly lean back with a straight back and divert all your weight towards your abdominal area.
• Bending the knees, lift the feet off the floor a little higher than eye level.
• Keep chin tucked in slightly and hold in this pose for up to 1 minute (three to five times).
• Release the pose by hugging the legs and dropping the head for a few moments.

• Shavasana (Corpse Pose)

This asana is necessary at the end of every yoga asana because it reduces tension and stress and rejuvenates the body and mind.

Process

1. Lie on your back with your arms on the side and the palms facing upward.
2. Keep a distance of one foot between the legs and bring your head, neck, and spine in one line.
3. Close your eyes, and relax the mind and whole body.
4. Inhale and exhale, deeply visualize each part of the body, starting from your toes.
5. Take 4-5 deep breaths and then come back to the normal position.

Summary 

Yoga treats malfunction of the thyroid gland. It also treats depression, fatigue, anxiety, and stress. It also increases the good cholesterol level and reduces obesity (6).

Thus, yoga practice is beneficial as a supportive therapy with medication to treat thyroid disorders (7).

Short-term yoga practices do not affect thyroid functions (8). However, a longer duration of yoga (three to six months) can be beneficial in maintaining the levels of thyroid hormone and stress levels in the body (9).