Yoga Asanas to Control Thyroid Problems

“Yoga is when every cell of the body sings the song of the soul”

B.K.S Iyengar’

Yoga: An Ancient Practice

YOGA’ the ancient Indian science’ originated in India and has been practiced since ages. This ancient practice is now being adopted worldwide for promoting physical and mental health.

Yoga is predominantly practised to reduce stress levels, improve sleep as well as manage mental health issues like anxiety and depression. Research has shown that yoga is beneficial in lowering the elevated cortisol levels which serve as a precursor in increasing stress levels. Apart from relieving stress, yoga is effective in managing blood sugar levels, breathing problems, and problems related to the thyroid.

Today, lifestyle disorders have become commonplace. Thyroid is one such lifestyle disorder that can be effectively tackled by practising yoga.

Yoga is a part of alternative treatment in tandem with medication and certain exercises for thyroid control. It has a long-term benefit in the management of thyroid disorders. Can yoga cure thyroid permanently? Well, read on to find the answer to this query.

Understanding the Thyroid Gland

The thyroid is a small gland located in the throat area. A healthy thyroid secretes hormones that help in maintaining metabolism, growth, and body temperature. Unfortunately, a large number of people suffer from thyroid problems.

Normal thyroid function can be affected by factors such as deficiency of iodine, genetic disorders, inflammation, autoimmune diseases, nodules, certain medications and medical treatments 

Thyroid disorder is one of the most common reasons for weight gain. The prevalence of thyroid problems is higher in females.

Either the thyroid is over-reactive (hyperthyroidism) or under reactive (hypothyroidism) and this impacts the overall health of a person. Some of the most common symptoms pertaining to thyroid malfunction are:

  • Hands and feet are cold
  • Constipation
  • Pain in muscles and joints
  • Weight gain (not able to lose weight)
  • Mental health issues
  • Feeling sleepy even after 8-10 hours of sleep
  • Hormonal imbalance
  • Poor concentration 

How Can Yoga Help in Thyroid Problems? 

Thyroid disorder has symptoms such as tiredness, increase in body weight, depression, constipation, pain in muscles and joints and imbalance of hormones.

Regular practice of yoga benefits patients suffering from thyroid problems. There are yoga exercises for thyroid control which can be practised. Besides yoga poses, one can practise pranayama for thyroid.

Yoga asanas for thyroid balance the hormones, increase energy levels, promotes better sleep, help in weight loss, boosts metabolism, and also improve blood circulation in the throat. According to a 2016 study, practicing certain yoga asanas for a period of 6 months improved cholesterol levels and thyroid stimulating hormone (TSH) levels.

Which Exercises are Good for Thyroid?

If you have a thyroid problem, then, it is advisable to take professional help before undertaking any exercise program. 

Certain specific exercises for hyperthyroidism and exercise for hypothyroidism have proved beneficial in the management of thyroid disorders. Yoga is one of the best exercises for thyroid control.

Can Yoga Cure the Thyroid Permanently?

Yoga is a holistic approach in managing ailments and preventing complications. Yoga for hypothyroidism or hyperthyroidism may not cure the condition permanently but it will certainly prevent the condition from worsening any further. 

However, early diagnosis of hypothyroidism, lifestyle modification, and consistent yogic practice can help reverse hypothyroidism.

Yoga asanas and certain neck exercises for thyroid help in maintaining the optimum function of thyroid glands. 

How Can Yoga Help in the Management of Thyroid Problems?

Yoga has been in practice for centuries for leading a healthy life. Yoga being a science of healthy living includes asanas (postures), breathing practice (eg pranayama), and mudras (hand gestures).

Yoga can manage thyroid problems by stimulating thyroid glands, improving the TSH levels in the body, decreasing the stress hormones, and strengthening the body physically and mentally. 

We shall discuss below the beneficial effects of asanas, pranayama and mudras in thyroid disorders.

Yoga Asanas for Thyroid Problems

The thyroid exercise in yoga is a highly developed and advanced practise. Practicing yoga asanas keeps the gland healthy and boosts the metabolism. The various yoga asanas for thyroid may help you avoid thyroid medicines and prevent further complications.  

Yoga for thyroid is beneficial in reversing hypothyroidism and hyperthyroidism.

Given below is a list of yoga asanas to control thyroid problems.

1. Halasana (Plow Pose)

It is beneficial in hypothyroidism. Halasana (Plow Pose) strengthens the abdominal muscles and calms the nervous system.


  • Lie in the supine position on the ground.
  • Breathe in and straighten your legs up in the air.
  • Slowly bring your legs above the head while breathing out. Let your toes touch the ground behind the head. Support your back with both hands.
  • Breathe out while coming back to the initial position. 
  • Be gentle while performing the asana.

2. Matsyasana 

Matsya is a Sanskrit word meaning ‘fish’. The pose is also known as the fish pose. This asana improves blood circulation in the thyroid gland. 


  • Lie down with legs straight and hands by your side.
  • Keep your hands under the hips with palms facing down. Bring both the elbows together.
  • Inhale while lifting your head and chest upwards. Lower your head backward and touch the head on the floor.
  • Put your weight on the elbows and not the head. Lift the chest between the shoulder and press the thighs and legs to the floor.
  • Remain in the same position as long as it is comfortable. Breathe in and breathe out.
  • Come back to the initial position by lifting the head upward, lowering the chest, and head to the floor.

3.aka Bhujangasana (Cobra pose)

This asana is beneficial in hypothyroidism. Considered as one of the beneficial exercises for hypothyroidism, this asana stretches the neck and improves thyroid function. 


  • Lie in a prone position with forehead resting on the ground. Keep the legs close with feet and heels touching each other.
  • Keep both the palms under the shoulders.
  • With a deep inhale, gently lift the head, chest, and abdomen. Keep the lower abdomen on the floor. 
  • Gently move the torso back away from the floor with the support of your hands. There should be equal pressure on both hands.
  • Keep breathing while the spine is curved. Straighten the arms and maintain as much curve as possible. Keep your head up.
  • Come back to the initial position by breathing out and gently bringing the abdomen, chest, and head back to the floor.

4.Sarvangasana (Shoulder stand)

This is also known as the ‘Queen of Asanas’. This asana is beneficial in thyroid problems as it nourishes the thyroid glands.Known specifically useful as hypothyroidism yoga, Sarvangasana (Shoulder Stand) improves the symptoms of the thyroid disease. Procedure

  • Lie in a supine position. While breathing out raise both the legs high at 90 degrees with the body. Gradually lift the legs, hips, and back high on your shoulders. 
  • Support your back with your hands. Your toes should be straight over the nose.
  • Breathe deeply and remain in the same posture for a minute.
  • Come back to the initial position by lowering the knees to the forehead and keeping your hands down with palms touching the floor. Slowly bring your back down to the floor and lower the legs.

5.Urdhva Dhanurasana (Upper bow pose)

This asana is recommended in hypothyroidism. Recommended as part of the hypothyroidism yoga routine, the upper bow pose improves blood circulation in the thyroid and surrounding areas while also alleviating stress and depression associated with this disorder.


  • Lie in the supine position.
  • Bend the knees keeping your feet flat and firmly on the floor.
  • Place your hands above the shoulders. Keep the hands firm and fingers should face towards the shoulder.
  • Now lift the upper body resting the crown of the head on the floor. Lift your legs, pelvis, and abdomen away from the floor.
  • Keep your weight on the palms. Do not strain your neck.
  • To come back to the initial position, lower your arms and neck and bring your spine on the floor.

6. Setu Bandhasana (Bridge pose)

It is beneficial in people with hyperthyroidism. The asana regulates the thyroid hormones and improves blood circulation.


  • Lie on the ground with back on the floor.
  • Fold your knees with legs some distance apart. Touch the heels with your hands with palms on the floor and lift the hip and upper part of the body.
  • Breathe in while lifting the hip and upper body part. Keep the weight on feet, arms and shoulders.
  • Hold the pose for a few minutes and breathe out while coming back to the initial position.

7. Shavasana (Corpse pose)

This is a recommended pose as part of yoga for hyperthyroidism.


  • Lie in a supine position with toes apart.
  • Keep your arms away from the body with your palm facing towards the ceiling.
  • With the head, neck, and spine in a straight line, relax your body completely. Breathe slowly.

Yoga for Thyroid – Ramdev

Swami Ramdev helped in the mass proliferation of yoga. The yoga guru has taken several yoga camps across the length and breadth of India, preaching the many benefits of yoga. According to Swami Ramdev, yoga asanas and pranayama such as Surya namaskar, Kapalbhati, pranayama, Singhasana, Sarvangasana (Shoulder Stand) and Halasana (Plow Pose) can help to alleviate thyroid problems.

Pranayama for Curing Thyroid Disorders

A complete yoga practice involves not just asanas but also the practice of regulating breathing (pranayama) and hand gestures.

Can Pranayama Cure Thyroid Issues?

 Pranayama is found to have a beneficial effect on people with hypothyroidism. Regular practice of pranayama positively affects the BMI (body mass index), aids in metabolism, balances blood sugar levels, and improves thyroid function.

Pranayama yoga for the thyroid cannot cure the problem but can alleviate the symptoms of thyroid disorder. It can reduce the increased body weight and can significantly reduce the raised thyroid levels.

Practicing Mudras for Thyroid Problem

Yoga generally means asanas and breathing practices. Yoga mudras are also part of yoga that has a healing effect. Certain mudras when combined with proper posture and pranayama have a significant effect in healing the body.

Yoga mudras are done by sitting in a cross-legged position.

Which Mudra is Effective in Thyroid Problems?

Surya mudra is an effective yoga mudra for thyroid problems. It helps in reducing weight and obesity and is beneficial for the healthy function of thyroid glands. This mudra is done by bending both ring fingers. The ring finger is gently pressed by the thumb.

Shunya mudra curbs thyroid problems. Shunya mudra is done by bringing the middle finger in contact with the thumb. This balances the doshas and improves the symptoms of thyroid disorder. 

Other mudras such as kapha nashak mudra, jal shamak mudra, gyan mudra are a part of yoga that are useful for hypothyroidism.

Face Yoga for Thyroid

Weight gain and obesity are some of the undesirable side effects of thyroid malfunction. The face starts to look puffy with all that fat on the face. To tackle this, you can practise some facial yoga exercises such as Simha mudra, Fish face, jaw release and mouthwash technique to lose the facial fat.

Are There Any Side Effects of Yoga?

Yoga is a natural way of healing various ailments. There are no side effects in practicing yoga for thyroid disorders. However, it is important to consult your healthcare provider and also a professional yoga instructor before practicing asanas.

Some asanas or breathing exercises may not be recommended in certain conditions such as pregnant women, people who have undergone recent surgery, hernia problems and other very aggressive conditions. Consulting or taking professional help can give you the right direction.

Improve Your Thyroid Function with Yogic Practice 

Yoga has the potential to manage thyroid disorders and prevent complications arising due to decrease or increased levels of thyroid hormones. The yogic practice has significantly helped hypothyroid patients in improving their quality of life. 

Yoga asanas and pranayama may be used as a supportive therapy along with the ongoing conventional medical treatment for thyroid disorder. It is suggested to consult a professional yoga practitioner before practicing yoga for thyroid problems.

Like any medication, natural remedies can have potential side effects, especially if not used appropriately. Some common concerns include:

  • Nutrient interactions: Certain supplements might interfere with the absorption or effectiveness of your thyroid medication.
  • Overdosing: Exceeding recommended dosages of some natural remedies can lead to adverse effects.
  • Adverse reactions: Individuals might experience allergic reactions or other side effects depending on their sensitivities.

To minimize risks, discuss any natural remedies you consider with your doctor. They can advise on appropriate dosages, potential interactions, and monitoring requirements.

Currently, no natural cure exists for hypothyroidism. The underlying cause, often autoimmune in nature, requires ongoing management. However, natural approaches can play a supportive role:

  • Dietary changes: Maintaining a balanced diet rich in essential nutrients like iodine, selenium, and zinc can benefit thyroid function.
  • Stress management: Chronic stress can worsen hypothyroidism symptoms. Techniques like yoga, meditation, or deep breathing can help manage stress and improve overall well-being.
  • Exercise: Regular physical activity can contribute to better thyroid function and overall health.

Remember, natural approaches should complement, not replace, conventional medical treatment for optimal thyroid management.

The "most effective" natural treatment depends on your individual needs and symptoms. However, some well-researched options with potential benefits include:

  • Selenium: This mineral supports thyroid hormone production and conversion. Consult your doctor for appropriate dosage guidelines. (Source: National Institutes of Health)
  • Tyrosine: An amino acid used by the thyroid gland to produce hormones. However, its effectiveness as a sole treatment requires further research. (Source: National Institutes of Health)
  • Probiotics: Studies suggest gut health may influence thyroid function. Maintaining a diverse gut microbiome through probiotics might offer benefits, but more research is needed. (Source: National Center for Complementary and Integrative Health)

It's crucial to discuss these options with your doctor to determine if they're suitable for your specific case and avoid potential interactions with medications.

Deciding if a natural approach is right for you requires careful consideration and collaboration with your healthcare provider. Here are some key factors to evaluate:

  • Your individual health profile: Underlying health conditions, medication interactions, and personal risk factors need to be assessed.
  • Scientific evidence: Research the specific natural remedy and its potential benefits and risks for hypothyroidism.
  • Doctor's guidance: Seek professional advice to determine if a natural approach aligns with your treatment plan and individual needs.

Remember, self-treating with natural remedies without medical supervision can be dangerous. A healthcare professional can guide you towards safe and effective strategies for managing your hypothyroidism.

Absolutely! Discussing any natural remedies you consider with your doctor is crucial for several reasons:

  • Safety assessment: They can assess potential interactions with your medications and underlying health conditions.
  • Dosage guidance: They can recommend appropriate dosages based on your individual needs and avoid potential overdosing.

Monitoring: They can provide guidance on monitoring for any side effects or changes in your thyroid function.

Yes, some natural remedies can interact with your medications, potentially affecting their effectiveness or causing adverse reactions. This is why discussing any natural treatments you consider with your doctor is crucial. They can assess potential interactions based on your specific medication regimen and ensure safe integration.

Here are some examples of potential interactions:

  • Thyroid medication: Certain supplements like iodine or tyrosine can interfere with the absorption or effectiveness of your thyroid medication.
  • Blood thinners: Herbs like garlic or ginger might increase the risk of bleeding if you're on blood thinners.

Remember, this is not an exhaustive list. Always disclose all medications and supplements you take to your doctor to avoid potential harm.

Navigating information about natural remedies for hypothyroidism can be overwhelming. Here are some reliable sources to consider:

Remember, these sources can provide general information, but personalized guidance from your healthcare professional is essential for safe and effective use of natural approaches for your specific needs.

Iodine plays a crucial role in thyroid hormone production, making it relevant for hypothyroidism. However, supplementing with iodine requires careful consideration:

  • Hypothyroidism types: Most cases are autoimmune (Hashimoto's), where additional iodine might not be beneficial and could even worsen symptoms. Consult your doctor to determine if you have iodine deficiency-related hypothyroidism.
  • Dosage and sources: Excess iodine can be harmful. Stick to recommended daily intakes (RDI) from natural sources like seafood, seaweed, or iodized salt (if recommended by your doctor).
  • Potential interactions: Iodine can interact with medications, so disclose all supplements to your doctor.

While studies suggest potential benefits for iodine deficiency-related hypothyroidism, research remains ongoing. Always prioritize your doctor's guidance in managing your specific condition.

Selenium is another essential mineral for thyroid function, but exceeding recommended dosages can lead to side effects:

  • Hair loss, nausea, fatigue: These are potential side effects of exceeding the tolerable upper intake level (UL) of selenium (400 mcg/day for adults).
  • Interactions with medications: Selenium can interact with some medications, so inform your doctor of all supplements you take.

Remember, selenium shouldn't be used as a sole treatment for hypothyroidism. Its role is mainly supportive, and optimal dosage depends on your individual needs and doctor's recommendations.

Currently, no robust scientific evidence supports using coconut oil to treat hypothyroidism. Some studies suggest potential benefits for overall metabolism, but it's unclear if it directly impacts thyroid function.

Research on coconut oil is ongoing, but for now, focus on your doctor-prescribed treatment and established dietary recommendations for managing hypothyroidism.

The gut microbiome might influence thyroid function, and preliminary research suggests probiotics could offer some benefits:

  • Improved gut health: Maintaining a healthy gut microbiome is crucial for overall health, potentially impacting thyroid function indirectly.
  • Reduced inflammation: Chronic inflammation is linked to various health issues, including thyroid conditions. Probiotics might help manage inflammation, potentially benefiting some hypothyroidism symptoms.

However, more research is needed to confirm these potential benefits. Discuss the use of probiotics with your doctor, considering your specific gut health and other factors.

Yoga offers a holistic approach to well-being, potentially benefiting people with hypothyroidism in several ways:

  • Stress management: Chronic stress can worsen hypothyroidism symptoms. Yoga incorporates relaxation techniques like mindfulness and breathing exercises, promoting stress management.
  • Improved sleep: Adequate sleep is crucial for thyroid health, and yoga practices like gentle restorative poses can enhance sleep quality.
  • Overall well-being: Regular physical activity contributes to general health and well-being, positively impacting various hypothyroidism symptoms like fatigue and mood.

Remember, yoga shouldn't replace your prescribed treatment. Consider it a complementary approach to support your overall well-being under your doctor's guidance.

There's no single "best" diet for everyone with hypothyroidism. However, certain dietary strategies can support thyroid function and overall health:

  • Balanced and nutritious: Prioritize whole, unprocessed foods rich in fruits, vegetables, lean protein, and healthy fats.
  • Essential nutrients: Focus on foods rich in iodine, selenium, and zinc, essential for thyroid hormone production.
  • Gluten-free (if applicable): Some individuals with hypothyroidism have gluten sensitivity, requiring a gluten-free diet to manage symptoms. Consult your doctor for proper diagnosis and dietary guidance.

Remember, individualized dietary plans are crucial. Collaborate with a registered dietitian or nutrition

While conventional medication remains the cornerstone of hypothyroidism treatment, healthy lifestyle changes can support your overall well-being and potentially aid management:

  • Balanced diet: Prioritize whole, unprocessed foods rich in fruits, vegetables, lean protein, and healthy fats. Focus on essential nutrients like iodine, selenium, and zinc, crucial for thyroid function. (Source: American Thyroid Association: [invalid URL removed])
  • Regular exercise: Aim for at least 150 minutes of moderate-intensity exercise most weeks. Consider moderate activities like brisk walking, swimming, or cycling. Consult your doctor before starting any new exercise program. (Source: National Institutes of Health: [invalid URL removed])
  • Stress management: Chronic stress can worsen hypothyroidism symptoms. Techniques like yoga, meditation, or deep breathing can help manage stress and improve overall well-being. (Source: National Center for Complementary and Integrative Health: [invalid URL removed])
  • Quality sleep: Aim for 7-8 hours of quality sleep each night. Develop good sleep hygiene practices like establishing a regular sleep schedule, creating a relaxing bedtime routine, and avoiding screens before bed. (Source: National Sleep Foundation)

Remember, these lifestyle changes shouldn't replace your prescribed treatment. However, they can complement your doctor's recommendations and contribute to better overall health management.

Early diagnosis and treatment are crucial for managing hypothyroidism effectively. Here are some common signs and symptoms to be aware of:

  • Fatigue and tiredness: This is a frequent symptom, often described as feeling constantly tired, even after adequate sleep.
  • Weight gain: Unexplained weight gain, despite maintaining a healthy diet and exercise routine, can be a sign of hypothyroidism.
  • Sensitivity to cold: Feeling colder than usual or needing more layers of clothing than normal could indicate thyroid issues.
  • Dry skin and hair: Dry, brittle hair and skin are potential symptoms of hypothyroidism.
  • Muscle aches and weakness: Unexplained muscle weakness or aches can be associated with hypothyroidism.
  • Changes in mood and memory: Depression, anxiety, or brain fog can sometimes occur with hypothyroidism.
  • Heavy or irregular menstrual periods: Women with hypothyroidism might experience changes in their menstrual cycles.

Remember, these are just some common symptoms, and not everyone experiences all of them. If you experience any of these concerns, consult your doctor for proper diagnosis and treatment.

Diagnosing hypothyroidism involves a combination of:

  • Medical history and physical examination: Your doctor will discuss your symptoms and perform a physical exam to check for signs of hypothyroidism.
  • Blood tests: Thyroid function tests measure levels of thyroid hormones and thyroid-stimulating hormone (TSH) to assess thyroid function.

Depending on your specific case, your doctor might recommend additional tests to rule out other conditions or determine the cause of your hypothyroidism.

The primary treatment for hypothyroidism is thyroid hormone replacement medication. It's typically a daily oral medication that helps regulate thyroid hormone levels and manage symptoms.

Your doctor will determine the specific medication and dosage based on your individual needs and blood test results. Regular monitoring and adjustments to medication might be necessary over time.

In addition to medication, some individuals with certain types of hypothyroidism might benefit from iodine supplementation. However, this shouldn't be undertaken without medical supervision.

Leaving hypothyroidism untreated can lead to various potential health complications over time. These include:

  • Heart problems: Untreated hypothyroidism can increase your risk of developing heart disease, high cholesterol, and high blood pressure.
  • Fertility issues: Women with untreated hypothyroidism might experience irregular periods, difficulty conceiving, or increased risk of miscarriage.
  • Mental health concerns: Depression, anxiety, and brain fog can worsen with untreated hypothyroidism.
  • Joint pain and stiffness: Untreated hypothyroidism can exacerbate joint pain and stiffness.
  • Goiter: A goiter is an enlarged thyroid gland, which can develop in some cases of untreated hypothyroidism.
  • Coma (Myxedema coma): In rare cases, severe and untreated hypothyroidism can lead to a life-threatening coma called myxedema coma.

Early diagnosis and treatment are crucial to prevent these potential complications and ensure optimal health management. If you experience any signs or symptoms of hypothyroidism, consult your doctor promptly for proper evaluation and treatment.

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Amit Bhayani
Amit Bhayani

Amit is a renowned engineer and visionary entrepreneur, acclaimed for pioneering transformative open-source technologies adopted by global powerhouses like Google and Nokia. With a stellar trajectory marked by a $350Mn acquisition by RedHat and the expansive reach of Telestax, his expertise is unparalleled.

Venturing beyond tech, Amit co-founded FlexifyMe, borne from a blend of passion and personal adversity with chronic pain. Merging exhaustive research on human anatomy with the ancient wisdom of yoga, he's forged a distinctive, holistic approach to pain management. With beneficiaries spanning 28 countries, Amit's dedication to authentic, natural healing stands as a testament to his credibility and unwavering commitment to global well-being.

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