Yoga for Thyroid: Which Asanas to Do and What to Keep in Mind
Thyroid problems, especially hypothyroidism, are very common in women. Tiredness, weight gain, sluggishness and mood changes are common symptoms. Medicine balances the thyroid hormone, and yoga can help with the rest: energy, weight, stress and sleep.
Yoga cannot replace thyroid medicine. Take your medicine daily at the time your doctor advises and keep getting regular tests. Decide to reduce or stop medicine only together with your doctor.
Viparita Karani: legs up the wall
Watch on YouTubeHow yoga helps with thyroid
- Daily movement helps fight sluggishness and tiredness.
- It becomes easier to manage weight, which often feels hard with thyroid.
- Pranayama and relaxation reduce stress and improve sleep.
- It eases stiffness in the neck and shoulders.
Asanas for thyroid
- Viparita Karani (Legs up the wall)Lying with your legs up against a wall. There is no strain on the neck, so it is an easy and safe version of Sarvangasana.
- Setu Bandhasana (Bridge)A gentle stretch for the neck and chest. Don’t turn your head left or right.
- Matsyasana (Fish Pose)Stretches the front of the throat. At first, do it with a pillow under your back and no weight on your head.
- Bhujangasana (Cobra)Lift your chest while keeping your neck long.
- Marjariasana (Cat-Cow)Gently moves both the neck and the back.
- Surya Namaskar (slow)For both energy and weight. If you are very tired, do fewer rounds. Steps here.
Asanas such as Sarvangasana and Halasana are often recommended for thyroid, but they put your full weight on the neck. If you have neck pain, spondylosis or high BP, or are a beginner, don’t do them on your own. Learn them under a teacher’s supervision.
Pranayama
- UjjayiA slow, audible breath with the throat gently narrowed. Calms the mind.
- BhramariBreathing out with a humming bee sound. Helps with stress and restlessness.
- Anulom Vilom5 to 10 minutes a day. The right way here.
A few more important points
- Do yoga daily, even if only for 20 minutes. With thyroid, consistency works best.
- On tired days, do a lighter practice rather than skipping it.
- Enough sleep and simple home food.
- If weight is also a goal, read yoga for weight loss at home.
Frequently asked questions
Can yoga make thyroid problems go away?
Yoga cannot replace thyroid medicine. It helps with energy, weight, stress and sleep, which makes living with thyroid easier.
Which yoga is best for thyroid?
Viparita Karani, Setu Bandhasana, Matsyasana, Bhujangasana and pranayama such as Ujjayi and Bhramari are often suggested. Practising daily matters more than any single asana.
Should I do Sarvangasana for thyroid?
Only if your neck is healthy, your BP is normal and you have learned it from a teacher. For beginners, Viparita Karani is safer.
This article is general information, not medical advice. If you have a health condition, an injury or are pregnant, talk to your doctor before you start yoga.
