Thyroid diseases are increasing at an alarming rate. A stressful irregular lifestyle is found to be the leading cause of thyroid diseases. Every year, may 25th is celebrated as World Thyroid Day to spread more awareness..Thyroid is a small, butterfly-shaped gland situated at the base of the front of your neck. Hormones produced by the thyroid gland include triiodothyronine (T3) and thyroxine (T4). These hormones have an enormous effect on your health. These hormones influence the control of vital functions, such as body temperature and heart rate and also play an important role in your metabolism. The most common thyroid conditions are hypothyroidism and hyperthyroidism
Hyperthyroidism: It is the condition of an overactive thyroid, increased production of hormone thyroxine. It is characterized by heat intolerance, tremor, palpitations, anxiety, weight loss, increased frequency of bowel movements, and shortness of breath.
Hypothyroidism: It is the condition when thyroid gland fails to produce enough hormones. This is characterized by Fatigue, Increased sensitivity to cold, Constipation, Muscle weakness etc.
Why Yoga in Thyroid Problems?
Some specific yogasanas can be done in underactive or overactive thyroid conditions. These poses help to improve the blood circulation, which in turn improves hormone secretion. Such yogasanas stimulate the throat area and in turn stimulate the thyroid gland. Yoga helps in correcting the hormonal imbalance and thereby improving thyroid health.
Best Yoga Poses for Thyroid Health:
- Sarvangasana-
It is also called shoulder stand posture. This asana improves blood circulation to the brain. It influences the endocrine glands and helps in restoring the hormonal balance.
Method- Lie down in supine position. Inhale and raise both legs to 45degree and then slowly raise to 90degree angle. Support the waist region with both hands and slowly raise the pelvis. Your legs, back and waist should be in a straight line. Hold the position for some time.
- Ustrasana-
This pose is also called camel pose. This pose stimulates the thyroid gland by stretching the neck and increasing blood circulation in the gland.
Method- Sit in Vajrasana. Slowly stand on your knees. Gently bend your body backwards and try to hold your respective feet with your hands. Maintain the posture.
- Setubandhasana:
This asana is also called bridge posture. It is a beneficial yoga pose for improving the efficiency of thyroid. In the final posture, one can feel strain and stretch over the neck area. This in turn helps in stimulating thyroid gland.
Method: Lie down on your back. Gently bend both knees and place your feet on the ground. Place your hands on the ground parallel to your body and try to hold your respective ankle. Then slowly lift the body off the ground. Inhale and lift chest region, pelvis and keep thighs parallel to each other. Maintain the posture for 10-20 seconds.
- Dhanurasana-
This asana is also called bow posture. It massages the thyroid gland and compels it to produce the required amount of thyroid hormone for controlling metabolism.
Method: Lie down in prone position with both arms extended above head. Slowly bend both legs. Bring hands behind and try to grasp the ankle region/toes. Then slowly inhale and raise both legs and chest area. Only the abdominal area should touch the ground. Hold the position for sometime.
- Bhujangasana-
This is also called cobra posture. This pose strengthens and tones neck muscles of the neck, thereby increasing thyroid functioning.
Method: Method-Lie down in a prone position with both arms extended above head. Then slowly bring down both arms and place it near the chest region with fingers facing forward. Slowly inhale and raise the upper part of the body. Hold the position and then gradually exhale and come down.
- Halasana
This asana is also called plough posture. It stretches the neck and improves blood circulation in the thyroid gland.
Method- Lie down on your back with hands stretched above your head. Slowly inhale and raise both legs to 45degree.Then slowly raise it to 90 degree. Then slowly bend legs to a horizontal position. Then bend legs further, so that toes touch on the ground.
Breathing Practices:
- Bhramari Pranayama- This is also called bee breathing technique. Bramari pranayama is highly beneficial in improving thyroid functioning. This method involves the use of shanmukhi mudra. Shan mukha means closing the six gates and concentrating our mind and body to the bee humming sound. One has to close his ears with thumb, index finger on eyes, middle finger near nostril, ring finger above upper lip, little finger below lower lip.
Method- Take a deep inhalation through both nostrils. Exhale by producing a bee humming sound. “mmmmm……”The sound should be produced from the throat area. You can feel strain in the throat region. The vibration produced by the sound soothes the body and mind.
Ujjayi Pranayama
This is also called ocean breath. In this breathing technique, one has to constrict the back of the throat in each breath cycle. The sound produced by throat constriction, during the inhalation and exhalation is similar to ocean waves. Hence the name ocean breath. Each inhalation and exhalation should be equal, long, and deep. This pranayama stimulates and balances the thyroid.
Method- Sit in any meditative posture. While inhaling, Allow the air to pass through the constricted throat, creating a friction sound/Whispering kind of sound. Feel the air passing through the windpipe. Then exhale through both nostrils naturally.
Jalandhara Bandha
This is also called throat lock. Throat lock provides a powerful stretch to the neck area. This method stimulates the thyroid and maintains metabolism.
Method- Sit in any meditative comfortable posture. Take a deep inhalation. Now exhale completely. Hold your breath after exhalation. Lower your head and let your chin get locked in the sternal notch. Observe the stretch and strain. After holding the position for sometime, exhale and release the lock.
Thyroid related problems have become one of the most common health issues. For the prevention as well as treatment of thyroid problems, a holistic approach is required. Along with necessary medication and diet, yoga acts as a boon to all those who suffer thyroid related complications. Yogasanas help in maintaining the endocrine system, by treating at the root level and Regular practice of yoga helps in balancing the metabolism. Yoga acts as a key answer for all the mood swings and psychosomatic problems related with thyroid. The physical and mental wellbeing is affected in most of the cases. Here Yoga acts as a valuable supportive therapy in uplifting the wellbeing, in the treatment as well as prevention of thyroid diseases.
It is better to conquer yourself than to win a thousand battles… -Buddha