10 Yoga Asanas That Will Help To Improve Thyroid

In our body, each gland is responsible for producing distinct hormones that serve various functions. The thyroid gland, located in the neck, produces thyroid hormones crucial for regulating metabolism.

Imbalances in thyroid hormone levels, whether excessive or insufficient, can lead to health complications. Maintaining a balanced thyroid hormone level can be achieved through dietary changes, regular exercise, and adopting a healthy lifestyle. In addition to these strategies, incorporating specific yoga exercises designed to support thyroid health can be beneficial.

Yes, you read that correctly! Many yoga poses or asanas are known to enhance blood circulation to the thyroid glands.

These yoga practices can help alleviate both hypothyroidism and hyperthyroidism. If you're interested in learning more about yoga for thyroid health, explore the entire article to discover 10 yoga poses that can support your thyroid.

# Shavasana or Corpse Pose

- Lie down on your back on a yoga mat or a comfortable surface.
- Extend your legs out and let them relax naturally, keeping them slightly apart.
- Allow your arms to rest alongside your body, palms facing upward, with a slight distance from the torso.
- Close your eyes gently.
- Begin to relax your entire body, starting from your toes and gradually moving upward.
- Release any tension or tightness in your feet, ankles, calves, and thighs. Let your muscles soften and relax.
- Relax your pelvis, abdomen, and chest. Feel the breath moving naturally in and out of your body without any effort.
- Allow your shoulders, arms, and hands to soften, letting go of any lingering tension.
- Relax your neck, allowing the head to rest comfortably on the ground.
- Bring your attention to your breath. Take slow, deep breaths, allowing the abdomen to rise on the inhale and fall on the exhale.
- Focus on the rhythm of your breath, letting it be steady and natural. Relax into the breath, feeling a sense of calm with each inhale and exhale.
- Relax your mind by letting go of thoughts and worries. If thoughts arise, acknowledge them without getting attached, and gently bring your focus back to your breath.
- Allow yourself to be fully present in the moment, enjoying the stillness and peace of the pose.
- Stay in Shavasana for about 5 to 15 minutes, or longer if desired. It's essential to remain still and relaxed throughout the duration of the pose.
- To exit Shavasana, begin to deepen your breath gradually.
- Slowly bring awareness back to your body, wiggling your fingers and toes.
- Gently roll to one side, keeping your eyes closed, and take a few moments there before slowly sitting up.

# Upward Bow (Wheel) Pose or Urdhva Dhanurasana

- Begin by lying on your back on a yoga mat, bending your knees and placing your feet hip-width apart, close to your sitting bones.
- Rest your arms alongside your body, palms facing downward, fingertips towards your shoulders.
- As you prepare to lift into the pose, bend your elbows and place your palms on the ground beside your head, fingers pointing towards your shoulders.
- Ensure your fingertips are facing towards your shoulders, and your elbows are shoulder-width apart.
- Press into your palms and feet to lift your body off the ground.
- Straighten your arms as much as possible, lifting your head, shoulders, and chest off the mat.
- Engage your legs, pressing firmly into your feet to lift your hips higher.
- Keep your feet parallel and hip-width apart.
- Ensure your knees point forward and are aligned with your ankles.
- Roll your shoulders back and down, broadening across the collarbones to open the chest.
- Engage the muscles of your back, drawing your shoulder blades closer together.
- Your head can either remain neutral or gently drop back, allowing your gaze to point toward the floor behind you.
- Avoid straining the neck. Only drop your head back if it feels comfortable for your cervical spine.
- Maintain steady breathing, taking deep inhales and exhales as you hold the pose.
- Aim to hold the pose for several breaths, gradually working up to longer durations with practice.
- To release, tuck your chin to your chest and lower down slowly, vertebra by vertebra, onto your mat.
- Once your entire back is on the ground, hug your knees into your chest to release any tension.

# Shoulder Stand or Sarvangasana

- Begin by lying on your back on a yoga mat with your arms alongside your body, palms facing down.
- Take a few deep breaths, relaxing your body and mind.
- From a lying position, lift your legs off the ground, bringing them over your head toward the floor behind you.
- Support your lower back with your hands, keeping your elbows close together, and your arms on the mat for stability.
- Your toes should ideally touch the floor behind your head.
- From Halasana, further lift your legs and back, bringing your torso and legs into a vertical position.
- Use your hands on your lower back as support, keeping your elbows close together to maintain stability.
- Straighten your legs upward, aiming them toward the ceiling, forming a straight line from your shoulders to your feet.
- Engage your core muscles to support the pose.
- Ensure your weight is primarily on your shoulders and upper arms, not on your neck. Avoid placing excessive pressure on your cervical spine.
- Keep your chin slightly tucked in toward your chest to avoid straining your neck. Your gaze should be toward your toes or straight upward.
- Maintain a straight line from your shoulders to your heels, activating your leg muscles.
- Breathe steadily and deeply in the pose, allowing your breath to remain smooth and relaxed.
- Aim to hold the pose for several breaths, gradually working up to longer durations with practice.
- To release, slowly lower your legs and back down to the mat, vertebra by vertebra, reversing the movements of entering the pose.
- Once your back and legs are safely on the ground, relax in Savasana (Corpse Pose) for a few breaths to allow your body to recover.

# Plow Pose or Halasana

- Begin by lying flat on your back on a yoga mat or a comfortable surface.
- Keep your arms alongside your body, palms facing down.
- Take a few deep breaths to relax your body and mind.
- Inhale deeply, engage your core muscles, and slowly lift your legs off the ground toward the ceiling.
Use your abdominal strength to lift your legs overhead, aiming to bring them parallel to the floor or as close as comfortable.
- Support your lower back with your hands. Place your hands on your lower back for stability and support.
- Keep your legs straight and extend them over your head, ideally touching the floor behind your head.
- Ensure your weight is on your shoulders and upper arms, not your neck. Avoid placing excessive pressure on your cervical spine.
- Keep your chin slightly tucked toward your chest to avoid straining your neck. Your gaze should be toward your toes or straight upward.
- Breathe steadily and deeply in the pose, allowing your breath to remain smooth and relaxed.
- Aim to hold the pose for several breaths, gradually working up to longer durations with practice.
- To release, slowly lower your legs toward the floor behind you, keeping them straight.
- Use your abdominal muscles to control the descent and prevent any sudden movements.
- Once your legs are on the ground, release your hands from your lower back and place them alongside your body.
- After exiting the pose, take a moment to relax in Savasana (Corpse Pose) for a few breaths to allow your body to recover and relax completely.

# Fish Pose or Matsyasana

- Begin by lying flat on your back on a yoga mat or a comfortable surface.
- Keep your legs together and extend them straight out in front of you.
- Place your arms alongside your body, palms facing down, resting beside your hips.
- Slide your hands palms-down, under your buttocks, with your palms positioned under your thighs and your elbows tucked in close to your sides.
- Press your forearms and elbows firmly into the ground, lifting your chest slightly.
- Inhale deeply, press your forearms and elbows into the ground, and lift your upper torso and head away from the mat.
- Arch your back and lift your chest toward the ceiling, aiming to create an arch in your spine.
- Lean into the support of your elbows and forearms while allowing the crown of your head to gently touch the ground.
- Keep your chest lifted and open, allowing your shoulder blades to come closer together.
- Lift your sternum upward, and avoid compressing the lower back.
- Allow your head to relax back, keeping a slight arch in your neck, but avoid any strain.
- Take slow, deep breaths, maintaining a steady and relaxed breathing pattern.
- Hold the pose for several breaths, breathing deeply and comfortably.
- Ensure you feel a gentle stretch in the chest and throat but avoid any discomfort or strain.
- To release, gently lower your chest and head back to the mat, slowly sliding your arms out from underneath your body.
- Extend your legs out and relax in Savasana (Corpse Pose) for a few breaths to allow your body to rest and recover.

# Inverted Lake Pose or Viparita Karani

- Find an open wall space free from obstacles and place a folded blanket or a yoga mat perpendicular to the wall.
- Sit sideways with one hip close to the wall and your knees bent.
- Gently lower your back to the ground while simultaneously swinging your legs up the wall.
- Scoot your buttocks close to the wall, ensuring your hips are touching or as close as comfortable.
- Extend your legs up the wall with your heels resting against the wall. Your body should form an L-shape with the legs against the wall and the torso on the ground.
- Place your arms in a comfortable position, either by your sides with palms facing up or resting them gently on your abdomen or chest.
- Find a position that feels relaxing for your shoulders and arms.
- Close your eyes and relax your facial muscles, allowing your jaw to soften and your forehead to relax.
- Take slow, deep breaths, allowing the belly to rise on the inhale and fall on the exhale.
Focus on your breath and allow your body to relax deeply into the pose.
- Hold Viparita Karani for 5 to 15 minutes, or longer if comfortable and desired.
- Focus on relaxation and surrendering into the pose, letting go of any tension or stress.
- To release, gently bend your knees and roll to one side, resting there for a moment.
- Slowly push yourself up to a seated position whenever you're ready to come out of the pose.

# One-legged Forward Bend or Janu Shirasana

- Begin by sitting on the yoga mat with your legs extended straight out in front of you.
- Keep your spine tall and straight, engaging your core muscles.
- Bend your right knee and bring the sole of your right foot to the inner left thigh, allowing your right knee to fall comfortably to the side.
- Ensure your extended left leg remains active and grounded, with the foot flexed and toes pointing toward the ceiling.
- Align your right heel with the center of your left thigh.
- Inhale deeply, lengthen your spine, and as you exhale, begin to hinge forward from your hips over your extended left leg.
- Keep your torso aligned over your left leg, leading with your chest.
- Extend your arms forward or reach for your left foot or shin, maintaining a straight spine.
- If you can comfortably reach your foot, hold onto your foot with both hands, keeping a gentle grip.
- Take slow, deep breaths, allowing the belly to soften on the inhale and folding deeper into the stretch on the exhale.
- Maintain a relaxed facial expression and neck as you breathe.
- With each inhale, focus on lengthening the spine, and with each exhale, aim to deepen the forward fold slightly.
- Hold Janu Shirasana for about 30 seconds to one minute, breathing steadily and feeling the stretch in the hamstrings and lower back.
- To release, inhale and slowly come back up to a seated position.
- Straighten your bent leg and repeat the pose on the other side, bending the left knee and folding forward over the right leg.

# Cat-cow Pose or Marjaryasana

- Begin on your hands and knees in a tabletop position, aligning your wrists directly under your shoulders and your knees directly under your hips.
- Keep your spine neutral, with your head in a neutral position, neither dropped down nor lifted too high.
- As you inhale, arch your back, dropping your belly towards the mat.
- Lift your sitting bones toward the ceiling, allowing your pelvis to tilt down.
- Lift your chest and gaze forward or slightly upward, creating a gentle curve in your spine. This is the Cow Pose.
- Flow smoothly and gradually into the next pose.
- As you exhale, round your spine upward towards the ceiling.
- Tuck your chin towards your chest and draw your belly button towards your spine.
- Let your head drop gently toward the floor.
- This creates a rounding of the spine resembling a cat stretching. This is the Cat Pose.
- Alternate between Cow Pose and Cat Pose with your breath.
- Inhale to arch into Cow Pose, and exhale to round into Cat Pose, moving smoothly and continuously.
- Flow between the two poses for several rounds, coordinating your movements with your breath.
- Coordinate your breath with the movements: inhale for Cow Pose, and exhale for Cat Pose.
- Focus on deep, mindful breaths, allowing the breath to guide the movement of your spine.
- Repeat the sequence for about 5-10 rounds, or more if desired, allowing the movement to be fluid and gentle.

# Boat Pose or Navasana

- Begin by sitting on a yoga mat with your legs extended in front of you.
- Keep your spine tall and straight, and place your hands beside your hips for support.
- Lean back slightly, balancing on your sitting bones (ischial tuberosities), and lift both legs off the ground.
- Engage your core muscles to maintain balance.
- Keep your legs together and straight, forming a V-shape with your torso.
- Ideally, your legs and torso should form a 45-degree angle with the floor, but it's okay if you're not fully extended initially.
- Extend your arms straight out in line with your shoulders, parallel to the floor.
- Keep your palms facing each other, or if it's more comfortable, hold the back of your thighs for additional support.
- Balance on your sitting bones, keeping your chest lifted and spine straight.
- Focus your gaze at a point in front of you to maintain your balance.
- Take slow, steady breaths while holding the pose.
- Engage your abdominal muscles with each exhale to support the posture.
- Hold Navasana for a few breaths initially, gradually working your way up to longer holds as your core strength improves.
- Aim to hold the pose for 15-30 seconds or longer if comfortable.
- To release, gently lower your legs and back to the floor, allowing your feet to touch the ground.

# Camel Pose or Ustrasana

- Begin by kneeling on your yoga mat with your knees hip-width apart.
- Ensure your shins and the tops of your feet are resting on the mat.
- Place your hands on your lower back, fingers pointing downward, with your palms resting on your sacrum for support.
- Draw your elbows closer together behind you, gently pressing them toward each other.
- Engage your core muscles to support your lower back as you begin to move into the backbend.
- Inhale deeply and start to lean back, gently arching your spine.
- Gradually shift your hands to reach for your heels, one hand at a time.
- Keep your thighs perpendicular to the floor and ensure your hips remain aligned over your knees.
- Keep your chest lifted and your shoulder blades drawing closer together.
- Allow your head to gently drop back, keeping your neck in a comfortable position. Avoid straining your neck.
- Ensure your thighs remain vertical and your hips are pressed slightly forward.
- Avoid overarching your lower back excessively and maintain engagement in your core muscles.
- Take slow, deep breaths as you hold the pose.
- Hold Ustrasana for several breaths, aiming to maintain a comfortable yet active stretch.
- To release, bring your hands back to your lower back, supporting yourself as you gently lift your torso upright.
- Sit back on your heels and take a moment in Vajrasana (Thunderbolt Pose) or Balasana (Child's Pose) to rest.