Yoga Asanas for Thyroid Health

In Summary

Yoga may support overall physical and mental well-being through asanas, breathing exercises, and relaxation practices. Thyroid disorders such as hypothyroidism and hyperthyroidism require appropriate medical evaluation and treatment. Yoga can complement prescribed care but should not replace medical treatment.

Key points

• The thyroid gland produces hormones that regulate metabolism, energy use, and other body functions.
• Hypothyroidism and hyperthyroidism can affect normal thyroid hormone levels.
• Yoga may support overall well-being through physical activity, breathing exercises, and relaxation.
• Yoga mudras are hand gestures used in yoga practices.
• Yoga should complement, rather than replace, treatment prescribed by a qualified healthcare professional.

If you are looking for health insurance that can cover eligible medical expenses, you can check now and review the policy's coverage, exclusions, waiting periods, and other terms.

Yoga may support overall well-being when practised alongside appropriate care for thyroid conditions. Yoga asanas involve physical movement and stretching, while breathing and relaxation practices may help with stress management. However, there is insufficient evidence to confirm that specific yoga poses directly stimulate the thyroid gland, increase thyroid hormone production, or correct hormonal imbalances.

Some yoga practices involve gentle movements of the neck and upper body, which may improve flexibility and physical comfort. Regular yoga may also support relaxation and general well-being. If you have a thyroid disorder, use yoga as a complementary practice and continue the treatment recommended by your healthcare professional.

Here are some yoga poses that may support flexibility, movement, relaxation, and overall well-being. Yoga should complement, rather than replace, medical care for thyroid disorders. The suitability of each pose depends on your physical ability and health condition.

Sarvangasana (Shoulder Stand):

• Sarvangasana involves raising the legs and torso while supporting the body through the shoulders and upper back.
• The pose requires balance, flexibility, and controlled movement. Its direct effect on thyroid function has not been established, so it should not be considered a treatment for thyroid disorders.
• Practise this pose only if it is appropriate for your physical ability and with qualified guidance when needed.

Halasana (Plow Pose):

• Halasana involves moving the legs over the head while lying on your back, with the body supported through the shoulders and upper back.
• Halasana involves stretching the back and shoulders and requires adequate flexibility and control.
• Its direct effect on thyroid function has not been established. Avoid treating Halasana as a substitute for prescribed thyroid care.

Matsyasana (Fish Pose):

• To perform Matsyasana, lie on your back, lift your chest, and gently arch your upper back while supporting yourself with your elbows.
• The pose stretches the chest and neck and can form part of a yoga routine focused on mobility and relaxation.
• There is insufficient evidence to confirm that Matsyasana directly improves thyroid function.

Bhujangasana (Cobra Pose):

• Bhujangasana involves lying on your stomach and gently lifting your chest while keeping the lower body grounded.
• Bhujangasana can involve movement and stretching of the spine, chest, and abdomen.
• Although yoga may support general physical and mental well-being, Bhujangasana has not been established as a treatment for thyroid disorders.

Setu Bandhasana (Bridge Pose):

• Setu Bandhasana involves lying on your back, bending your knees, and lifting your hips while keeping your shoulders grounded.
• Bandhasana can help incorporate controlled movement and stretching into a yoga routine.
• There is insufficient evidence to confirm that this pose directly stimulates the thyroid gland or regulates thyroid hormones.

Yoga may support overall well-being for people with thyroid conditions, particularly through physical activity, relaxation, and stress management. However, yoga has not been established as a treatment for thyroid disorders or as a way to directly regulate thyroid hormone levels.

• Stress management: Yoga combines movement, breathing, and relaxation techniques that may help support stress management and mental well-being.
• Physical activity: Regular yoga practice can contribute to physical activity, flexibility, balance, and mobility.
• Overall well-being: Yoga may support aspects of physical and mental well-being when practised regularly and appropriately.
• Support during lifestyle management: Yoga can form part of a healthy lifestyle alongside appropriate nutrition, physical activity, sleep, and prescribed medical care.
• Complementary practice: If you have a thyroid disorder, yoga can complement your treatment plan but should not replace medicines, monitoring, or other care recommended by your healthcare professional.

To practise yoga poses commonly included in routines for thyroid health, follow these general steps. Perform each pose within your comfortable range of movement, avoid forcing your neck or spine, and stop if you experience pain, dizziness, or discomfort. If you have a thyroid condition or another health concern, seek appropriate professional guidance before starting a new routine.

Sarvangasana (Shoulder Stand):

• Lie on your back with your legs together and arms alongside your body.
• Slowly raise your legs and hips, supporting your lower back with your hands.
• If comfortable and appropriate for you, extend your legs upwards while maintaining controlled breathing.
• Hold the position only for as long as you can maintain it comfortably, then lower your body slowly and rest.

Halasana (Plow Pose):

• Begin from Sarvangasana and carefully lower your legs over your head.
• If your feet comfortably reach the floor, place them down without forcing the movement.
• Maintain steady breathing and avoid putting unnecessary pressure on your neck.
• Slowly return to the starting position and rest.

Matsyasana (Fish Pose):

• Lie on your back with your legs extended and arms relaxed.
• Gently lift your chest while supporting your upper body with your elbows and forearms.
• Allow your head to move back only as far as comfortable without putting strain on your neck.
• Hold the position briefly with steady breathing, then slowly release and relax.

Bhujangasana (Cobra Pose):

• Lie on your stomach with your palms placed near your shoulders.
• Gently lift your chest while keeping your lower body grounded.
• Keep your elbows slightly bent and avoid pushing your body beyond a comfortable range.
• Hold the position while breathing steadily, then lower your chest slowly and relax.

Setu Bandhasana (Bridge Pose):

• Lie on your back with your knees bent and your feet placed about hip-width apart.
• Keep your arms alongside your body and gently lift your hips while keeping your shoulders grounded.
• Maintain steady breathing and avoid overextending your neck.
• Lower your hips slowly and rest before repeating the movement.

• Practise consistently: Include yoga regularly as part of an active lifestyle, based on your comfort and physical ability.
• Try breathing exercises: Practices such as Ujjayi breathing may support relaxation and help with stress management. They should not be considered a treatment for thyroid disorders.
• Include meditation: Meditation and other relaxation practices may help you manage stress and support overall mental well-being.
• Follow a balanced diet: A varied diet can provide nutrients such as iodine, selenium, and zinc, which are involved in normal thyroid function. Avoid taking supplements unless recommended by a qualified healthcare professional.
• Stay hydrated: Drink enough water to support normal body functions and overall well-being. Hydration alone does not prevent or treat thyroid disorders.

If you have a thyroid condition, consider the following precautions before and during yoga practice:

• Consult a healthcare professional: If you have a diagnosed thyroid condition or other health concerns, speak with a qualified healthcare professional before starting a new yoga routine.
• Listen to your body: Avoid any pose that causes pain, dizziness, breathing difficulty, or excessive strain, particularly around the neck.
• Start gradually: Begin with movements and poses that match your flexibility and physical ability before progressing to more demanding asanas.
• Practise consistently: Regular practice can support physical activity and relaxation, but yoga should not replace prescribed treatment for a thyroid disorder.
• Modify poses when needed: Use suitable props or adaptations to maintain comfort, balance, and proper form. Consider guidance from a qualified yoga instructor, particularly when learning advanced poses.

Managing a thyroid condition may involve consultations, diagnostic tests, medicines, and ongoing monitoring. Health insurance can cover eligible medical expenses related to a thyroid condition, depending on the policy's coverage, exclusions, waiting periods, and other terms and conditions. You can review insurance plans to understand the coverage available for healthcare expenses. Coverage for prescription medicines, wellness programmes, or yoga-related services is not available under every policy, so check the specific policy terms before choosing a plan.

Yoga can support physical activity, relaxation, flexibility, and stress management as part of a healthy lifestyle. Poses such as Sarvangasana, Halasana, Matsyasana, Bhujangasana, and Setu Bandhasana can be included in a yoga routine when they are suitable for your physical ability. However, there is insufficient evidence to establish that these poses directly improve thyroid function or correct hormonal imbalances. If you have a thyroid disorder, continue the treatment recommended by your healthcare professional and use yoga as a complementary practice.

If you are reviewing health insurance options for eligible healthcare expenses, you can apply now after checking the policy's coverage, exclusions, waiting periods, and other applicable terms.