Excellent preventive measures- Yogic practices for Hyperthyroidism and Hypothyroidism

Yoga is an excellent body relaxing, low-impact, destressing exercise format that benefits your overall well-being. Earlier life used to be much relaxed and stress-free. Though people had to work hard and rigorously, mental stress was manageable. But as the technology involved and lifestyle changed, it impacted our day to day lives in many aspects. Expectations and ambitions have changed so the working patterns. The definition of a happy and peaceful life is now associated with expensive and luxurious stuff.

All these never-ending desires for the betterment of economical conditions contributed to the changed working patterns along with many stressful lifestyle changes. Irregular eating and sleeping clock, lack of exercise or sedentary activities, high level of stress, and mental anguish, all these factors are causing an increase in the lifestyle-related diseases such as hormonal imbalance, thyroid problem, PCOS, psychological complications, heart problems, diabetes, etc. One of the major concerns now days is thyroid health complications. Thyroid disorder has become a household name these days, affecting both men and women equally.

What is a thyroid disorder?

A butterfly-shaped gland is present in the neck known as the thyroid gland that mainly regulates various metabolic functions in the body. Thyroxine is the primary hormone produced by this gland. The improper functioning of the thyroid gland i.e. not secreting the thyroxine in the required quantity is termed as a thyroid disorder. Yoga and medication can treat thyroid naturally, but it can also prevent the disease. There are some asanas that stimulate the thyroid gland during its practice so that the proper functioning of the gland is maintained.

There are two types of thyroid disorder-

Hyperthyroidism

This condition is indicated when the thyroid gland produces an excessive amount of thyroid hormone. The symptoms mainly include-

• Tremor
• Fatigue
• Intolerance for heat
• High sweating
• Lack of concentration
• Increased bowel movements
• Weight loss
• Rapid heartbeats

Hypothyroidism

This condition is attributed to the underperforming thyroid gland. This condition is more common than Hyperthyroidism. The symptoms can be summarized as-

• Fatigue
• Constipation
• Dry skin
• Feeling cold
• Water or fluid retention
• Muscle and joint aches
• Excessive menstrual bleeding in women
• Weight gain

Can yoga prevent thyroid?

Yoga is very useful to prevent thyroid complications by stimulating its functioning and lowering the stress levels. These are some useful asanas that help you to effectively fight or prevent the disease. Consult your Yoga Coach for further details.

Sarvangasana

It is otherwise called the shoulder stand and is viewed as one of the best yoga asanas for the whole body. This inverted pose helps the blood to flow down to the throat increasing blood supply. Researchers state that this stimulates the thyroid gland.

• Lie down on the floor.
• You can also place towel or some soft object to support the shoulders or you can simply use the yoga mat.
• Place the palms facing down on either sides of your body.
• Breathe in and lift legs slowly up at a right angle.
• Further lift them and push the lower back up, take help of hands to support the hips.
• Keep the stomach pulled in, strengthening the core. Hold the body and legs in a straight line up from the shoulders.
• Keep the chin tucked into the chest. Breathe deeply and hold the position for minimum 2-3 minutes.
• Lower the legs slowly and return to the lying position.

Halasana

It is otherwise called the Plow pose and is probably the best asana for accomplishing well-functioning thyroid. It is known to stimulate the thyroid gland. To do the pose begin with the Sarvangasana. But rather than holding the legs straight follow these steps-

• bring the legs right over behind the head.
• Rest the toes on the floor behind the head.
• Keep the lower back supported with the hands throughout.
• Breathe deeply and straighten the hands on floor in opposite direction to legs. Hold the pose.
• Bring the legs back above the head. Slowly lower the legs back to the floor, relax.

Mastyasana

It is likewise called the fish pose that advances the elements of the thyroid, pineal, and pituitary organs and standardizes the hormones. This asana gives a decent stretch to the muscles of the throat which makes it one of the useful activities to dispose of the thyroid dysfunctioning.

• Start with seating on the mat in lotus pose or Padmasana.
• Slowly bend backward and bending elbows and allowing them to touch the ground and support your upper body.
• Lie down, your back touching ground and legs still in a crossed position.
• Try to arch the back as far as possible without straining. Make sure that you hold your feet with hands.
• Close your eyes and completely relax your body. Gently take deep and slow breaths. Hold in this final pose at least for a couple of seconds.
• Exhale gently and reverse these movements gently one by one as you release the posture.

Ashtangasana

Known as an eight-limbed pose, is a posture used in Surya Namaskar sequence in modern yoga as exercise. Here the body is balanced on eight points of contact to the floor- feet, knees, chest, chin, and hands.

• From Plank pose or Chaturanga Dandasana position, drop your knees to the floor. Breathe smoothly throughout the pose.
• Lower your chest and chin down to the floor, landing your shoulders right over your hands. Keep your elbows hugging into your sides. Your butt stays high and your toes stay tucked under. You’ll be scrunched up like an inchworm.
• Hold the pose for one to 10 breaths.
• To exit the pose, lift your chin and slide your chest through your hands as you untuck your toes and straighten your legs to arrive in cobra or Bhujangasana pose, which is the next pose of the sun salutations.

Bhujangasana

Cobra pose better known as Bhujangasana assists with decreasing strain, stress and weariness. It gently stretch and stimulates the throat and thyroid gland.

• lie down on their stomach on the mat.
• Place the palms on the mat under the shoulders.
• Squeeze the elbows into their sides. press the palms into the mat.
• Lift the head up until the chest lifts off the mat and the back is arched.
• Drop the head back towards the bottom if this feels comfortable. breathe deeply.
• Slowly lower chest and head back down to the mat.

Dhanurasna

Dhanurasana is an incredible back bowing yoga pose for expanding and increasing thyroid and spinal strength and adaptability. It stimulates the internal organs. This posture stretches the throat and strengthens the thyroid, making it a very beneficial posture for those suffering from thyroid problems.

• Lie on your stomach with your feet hip-width separated and your arms by the side of your body.
• Bend your knees, take your hands back, and hold your ankles.
• Breathe in, lift your chest off the ground. Look straight ahead.
• Keep the posture stable while focusing on your breath. Your body is currently bent and rigid as a bow.
• Following 15 – 20 seconds, as you breathe out, put your legs and chest to the ground. Release the legs and relax your body.

Hastottanasana

In Sanskrit Hasta means ‘Arms’ and Uttana means ‘Stretching up’. As the name suggests in this yoga pose the arms along with the spine and throat are stretched highly benefitting the thyroid gland. Along with this, the asana has many health benefits from toes to head.

• Stand straight and spread your legs one to one and a half feet apart.
• Interlock the fingers of your hand.
• Stretch your arms upward and slowly bend backward. You can support your back with the help of hands to reduce spinal stress.
• Stay in the position for few seconds and return to normalcy.

Bhushirasana

This is the preparatory pose for Shirsasana also is one of the variations of the Shirsasana i.e. Headstand. The inversion shows control, strength, and beauty. It has energizing effects on your entire body.

• Start with Vajrasana. Place the forearms firmly on the yoga mat with the elbows shoulder-width apart. Interlock the fingers.
• The distance between the elbows should be equal distance from each elbow to the interlocked fingers forming an equal triangle.
• Place the crown of the head on the mat just inside the cradled fingers. Lift the knees up and straighten your legs keeping the toes on the floor.
• Stretch into your elbows on your tippy-toes as close as you possibly can. 
• Breathe 5-6 breaths and come back down into Vajrasana to recuperate.

Marjarasana

Also known as Cat pose, this stretching yoga asana gives more flexibility to the spine, improves blood circulation, relaxes the mind, and is very good for those suffering from thyroid or who want to ensure the proper functioning of the thyroid gland.

• Begin with your hands and knees on the floor. Making it like a tabletop position. Begin in a neutral spine position, with your back flat and your abs engaged. Take a big deep breath.
• On the exhale, round your spine up towards the ceiling, and imagine you’re pulling your belly button up towards your spine, really engaging your abs. Tuck your chin towards your chest, and let your neck release.
• On your inhale, arch your back, let your belly relax and go loose. Lift your head and tailbone up towards the sky — without putting any unnecessary pressure on your neck.
• Repeat for at least 10 rounds, or until your spine is warmed up.

Hastapadasana

Also known as Forward bend pose. Hastapadasana is the basic yoga pose that is very effective to cure constipation, hair loss, back pain, stimulates the nervous system, and also beneficial to increase height. 

• Stand straight with straight back, feet shoulder-distance apart.
• Take a deep breath and bring your both the hand above your head. Hands should be straight.
• While breathing out, bend forward from your waist and try to touch your feet with both the hands.
• Do not bend your knees. Your head should be in contact with the knees.
• Hold this position for a few seconds and breathe normally.
• Now while inhaling come back to starting position.

Bhunamanasan

It is one of the basic yoga poses where ‘Bhoo’ means Earth and ‘naman’ means Greeting. This is one of the best stretching exercises. Opens the Third Eye Chakra or Ajna Chakra and Regulates the functions of Thyroid Gland.

• Sit comfortably on the ground or yoga mat. Stretch your legs towards the sides with sitting bones touched to the ground.
• Keep your spine or back straight. Inhale and raise your arms. Hold both toes with fingers.
• Now starting bending forward towards the ground. Do as much your body allows you to do. Don’t force the body or else you may suffer pain.
• Try to touch the floor with your forehead or chin. If you cannot, don’t worry. Nobody can perfect this pose in one go. Your flexibility will improve gradually.
• Come back in the neutral position. Rest for a minute.

Regular yoga practice ensures the proper functioning of the thyroid gland. It keeps the hormones balanced and relieves the thyroid symptoms such as weight gain, metabolic issues, skin and hair complications and reduces the stress and fatigue level.