Yoga for Thyroid

The thyroid gland is a vital part of the endocrine system. Its primary functions are producing thyroid hormones and controlling metabolism. Located in front of the neck and on top of the windpipe, the thyroid gland has two lobes, which are connected via isthmus tissue. It regulates multiple functions of the body, such as heart rate, body weight, digestion, and mood. However, like any other part of the human body, it also suffers from problems that are broadly termed thyroid disorders. Typically, there are two facets to this: either the gland produces excessive hormones or insufficient hormones, which ultimately hampers regular bodily functions. 

The doctors treat these diseases based on their symptoms and causes using medications and therapy. Along with that, they also suggest lifestyle changes, including yoga. Various scientific researches have proved that yoga can significantly improve thyroid functions. Also, it has an impact on improving the overall health and well-being of human beings. 

The Connection between Yoga and Thyroid Health

Yoga promotes balance in the endocrine system, which improves overall thyroid health. For instance, a shoulder stand pose can significantly improve thyroid functionalities. Corpse pose helps to promote hormonal balance. Also, pranayam can positively impact the hypothalamus-pituitary-adrenal axis, which plays a vital role in the body's hormone regulation. 

The benefits of yoga for thyroid function are –

• Promote relaxation and ensure quality sleep
• Boost mental and physical energy
• Help to manage heart disease, high blood pressure, and weight
• Enhance blood flow, warm up muscles, and contribute to strength. 

Yoga Poses for Thyroid Health

Here are some recommended yoga asanas that one can perform to improve their thyroid health –

• Supported shoulder stand: Being an inversion, the supported shoulder stand revives blood flow to glands of the upper body. Thus, it improves the efficiency and functionalities of the thyroid gland. 
• Fish pose: In this yoga pose, individuals must hang their heads back for the fish pose. This improves thyroid function by exposing the throat. 
• Legs-up-the-wall pose: Known as Viparit Karani, this pose helps preserve body balance. It doesn't put pressure on the neck, so it is often suitable for most people. The pose is believed to be a stress reliever that improves thyroid balance. People should hold the pose for at least 5 minutes for the best results.
• Cobra pose: It gives mild stimulation to the thyroid gland. This pose ultimately allows the neck to be released. However, it is a relatively difficult exercise and not everyone can perform it properly.
•  Corpse pose: This pose brings complete relaxation to the body. It also works as an excellent stress buster.  People can practice it for up to 25 minutes per day and see how it improves their overall mood and health.

How to Safely Perform These Poses?

Knowing the yoga poses is one thing, but performing them safely is important to experience its benefits. Here are the details on how to perform these poses safely –

• Individuals who feel discomfort or pain during these poses must stop immediately.
• For a supported shoulder stand, individuals must have the required shoulder strength to perform it. So, if someone is struggling, they can start with preparatory poses like plow and bridge to slowly build up to it. 
• To perform the fish pose, one needs flexibility in the shoulders and spine.
• For the legs-up-the-wall pose, individuals must keep their hips close to the wall, and their legs should be relaxed. 
• For the cobra pose, one needs ample flexibility in the spine.
• There are no such prerequisites for performing the corpse pose

Additional Practices in Yoga

Here are some additional practices in yoga that one should know about –

Breathing Techniques (Pranayama) for Thyroid

• Ujjayi breathing: Manage hypothyroidism by lowering BMI and thyroid hormone
• OM chanting and Bhramari pranayama: Improve pulmonary function
• Nadi Shodhana Pranayama: Reduce stress and improve thyroid function

Meditation and Relaxation for Stress Reduction

• Autogenic relaxation: Helps to reduce muscle tension and promote relaxation
• Progressive muscle relaxation: This is another impactful muscle relaxation technique that improves neck functions. 
• Meditation: It helps thyroid hormone production, controls energy homeostasis, and improves mental health. 

Lifestyle Modifications for Thyroid Health

Here are some lifestyle modifications needed for thyroid health –

• Balanced Diet: A balanced diet is essential for maintaining thyroid levels. A balanced and nutrition-rich diet that includes iodine, selenium, zine, iron, omega-3, etc., is important to support thyroid function. As a result, it ensures that other bodily functions are carried on without any hurdles.
•  Yoga As a Part of Daily Routine: Stress is a primary symptom of hypothyroidism, and yoga works as an excellent therapy for stress relief. It also boosts energy flow and circulation around the thyroid gland and supports the neck. Certain yoga poses can also stimulate the underactive or overactive thyroids. 

Precautions and Contraindications

Not all yoga poses are suitable for everyone. Certain health conditions may worsen with specific movements. Avoid these poses if you have:

• Neck injury
• Pregnancy or menstruation
• Severe hyperthyroidism
• Cervical spondylitis
• Hernia

Yoga is not enough to treat thyroid-related issues. It provides additional support to traditional medications and therapies. Individuals suffering from this condition must consult with their doctors before starting yoga practices to ensure they are performing the right poses to improve their specific condition. 

Case Studies on Yoga's Impact

• Here are some insights on how yoga has transformed the lives of people suffering from thyroid-related disorders –
  Some clinical studies have shown that yoga has positive effects on hypothyroidism. The studies have been conducted on asanas, meditation, pranayam, and suryanamaskar. The duration of these interventions varied between 1 and 6 months. The outcomes were measured on thyroid hormone and medication usage, quality of life, BMI, heart rate variation, blood glucose, sleep, anxiety, and other factors. Most of the studies reported positive improvements in the factors mentioned above. 
• Another study was designed to measure the impact of yoga on female patients suffering from hypothyroidism. Through this study, 20 female hypothyroidism patients were assessed with the WHO’s Quality of Life Scale. They attended 1-hour yoga sessions daily for 1 month, and patients got better life scores after the yoga sessions than their pre-yoga intervention life scores. 

Conclusion

Yoga has impressive powers and brings positive results for thyroid disorders. It can enhance the quality of life for thyroid patients by promoting overall well-being and hormonal balance and improving digestion and sleep. But remember that yoga is not the alternative to medical treatment for thyroid. So, every patient must continue with their treatment, medical check-ups, and medication while practising yoga. 

By incorporating yoga into life, individuals can experience certain benefits and overall health improvement. However, before starting these activities, individuals must get permission from their respective doctors to ensure safe practices and tangible results.