Can Yoga Benefit Your Thyroid Health?

Yoga can have a positive impact on your health and well-being by helping to reduce stress, improve flexibility, and balance your energy. Some yoga poses are believed to support thyroid health, particularly for people with underactive or overactive thyroids, as stress is linked to thyroid issues.

Research suggests that yoga may help improve thyroid function, but it’s important to remember that yoga alone won’t fix thyroid imbalances. Instead, it’s best used alongside your regular treatments or medications.

If you're interested in trying yoga for thyroid support, it's a good idea to work with an experienced instructor who can create a routine tailored to your needs. Also, make sure to consult your doctor before starting any new exercise routine.

Effective Yoga Poses to Support Thyroid Health

Many of these poses are believed to stimulate the throat area. They may help boost blood flow and energy around the thyroid and also help stretch and strengthen the neck.

Remember to listen to your body and be kind to yourself. Take it easy and only do what feels comfortable. You can adjust the poses to fit your own needs, and there’s no need to do them all at once. Feel free to try one or two at different times during the day.

Supported Shoulder Stand

The shoulder stand is a common yoga pose recommended for helping the thyroid. Because it's an upside-down position, it increases blood flow to the glands in the upper part of your body, which is thought to support thyroid health. Also, tucking your chin into your chest during this pose is believed to help the thyroid work better.

You can use a folded towel or blanket under your shoulders for extra support.

Place your shoulders at the edge of the towel or blanket, letting your head rest on the floor.
Lie on your back with your arms next to your body and your palms facing down.
Press your arms and back into the floor to help keep yourself stable.
As you breathe in, lift your legs until they form a 90-degree angle. Then, as you slowly breathe out, gently bring your legs over your head. Your feet can hover above you in the air.
Use your hands to support your lower back, with your fingers pointing up toward your hips and your pinky fingers on either side of your spine.
Straighten your legs upward toward the ceiling, and try to keep your shoulders, spine, and hips in a straight line if possible. Alternatively, you can keep your hips at a slight angle.
Keep your chin tucked into your chest, and avoid moving your neck.
To release the pose, bring your legs back over your head, returning your arms to your sides.
As you inhale, slowly roll your spine down to the floor one vertebra at a time, lifting your legs back to a 90-degree angle.
Exhale and lower your legs to the ground.

Be careful with your neck during this pose, and stop if you feel any discomfort. It's best to learn this posture from an experienced teacher, as improper alignment can lead to injury, and it's not suitable for everyone.

Plow Pose

In plow pose, it's thought that your thyroid gets similar benefits as it does in the shoulderstand pose. However, you might find the plow pose a bit easier to perform.

Lie on your back with your arms by your sides and palms facing down.

Press your arms and back into the ground for stability.
As you breathe in, raise your legs straight up to form a right angle (90 degrees) with your body.
Then, as you slowly breathe out, bring your legs over your head, aiming to touch the floor behind you.
Place your hands on your lower back for extra support, with your fingers pointing upward toward your hips, keeping your pinky fingers close to your spine.
If your feet don't reach the floor, you can use a cushion or block to rest them on.
Keep your hands on your hips if your feet don't reach the ground or the prop.
If you're comfortable and your feet are supported, you can either keep your arms beside your body, clasp your hands in front of your hips, or even stretch your arms overhead.
To come out of the position, bring your arms back to the floor beside your body. Breathe in as you lift your legs back up and align your spine on the ground.
Breathe out as you lower your legs to rest on the floor.

If your feet don't touch the floor, try using pillows to give them some extra support.

Legs-up-the-wall pose

Viparita Karani, also known as the legs-up-the-wall pose, is a gentle yoga position where you lie on your back with your legs resting against a wall. It’s a relaxing pose that doesn’t strain your neck and is safe for most people to do. This pose is great because it’s simple, calming, and helps bring your body back into balance.

Use a blanket or pillow: Place a folded blanket or a firm pillow under your hips for support. If you're flexible, you can add more height.

Position yourself: Sit with your right side against the wall.
Lift your legs: While lying back, raise your legs up the wall. You can have your bottom right against the wall or a few inches away—experiment to see what feels best for you.
Relax your body: Let your throat soften and relax your neck and chin. You can position your arms alongside your body, above your head, or anywhere comfortable.
Stay in the position: Remain in this position for up to 20 minutes.
Try variations: You can also open your legs wide to the sides or bring the soles of your feet together with your knees bent.
Come out of the pose: To release, gently push yourself away from the wall.

This pose may help relieve stress, which can affect your thyroid. Aim to hold the position for at least 5 minutes.

Fish Pose

Fish pose is a great stretch to do after shoulderstand. It’s easier to practice and can be done by itself as well.

Sit down with your legs stretched out in front of you.

Shift to one side so you can put your hands under your hips.
Place your palms on the ground with your fingers pointing toward your toes.
Bring your elbows together and lift your chest.
Gently lean back onto your forearms and elbows.
Keep your chest open and push down into your arms to stay lifted.
If it feels okay, let your head fall back.
To come out of the pose, lift your head, take your hands away, and lie back on the ground.

The Fish pose and Shoulderstand are believed to help improve thyroid function. When you let your head hang back in Fish pose, it helps stimulate your thyroid by exposing your throat area.

Cat-cow pose

The gentle movements in the cat-cow pose are thought to help your thyroid gland. When you tuck your chin toward your chest and then lift your head to open up your throat, it increases blood flow to that area.

Start on your hands and knees, with your hands under your shoulders and your knees under your hips.

Shift your weight forward and backward, then side to side. Find your balance, so your weight is evenly spread across your hands and knees.
Take a deep breath in, letting your belly drop toward the floor. Look up at the ceiling, stretching your neck.
As you exhale, pull your belly button in towards your spine. Tuck your chin to your chest and arch your back upwards.
Let your breathing guide you as you keep moving like this for a few minutes.
To finish, sit back into a child’s pose for a bit.

This position is said to help with the flow of spinal fluid, which might improve mental clarity and boost your energy. As you move, pay attention to your throat area.

Takeaway

Incorporating some yoga poses into your daily routine could help boost your thyroid health. It's important to do what feels good for you each day, aiming to practice a bit of yoga regularly.

As you explore these poses, you might find different ways to do them that work best for you. Always pay attention to how your body feels during each pose, especially in relation to your thyroid.

5 Yoga Poses to Boost Your Thyroid Health