Seven Effective Yoga Asanas for Thyroid

Effective Yoga Asanas for Thyroid

What are thyroid disorders?

Before we talk about yoga asanas for thyroid, their technique and benefits, it is essential to understand what thyroid disorders are and how do they affect your health. 

Your body has a thyroid gland located in your neck just above your collarbone. The function of this gland is to produce T3 (triiodothyronine) and T4 (thyroxine) hormones. These hormones, in turn, control the rate at which several activities function in your body such as your metabolic and heart rate, brain development, digestive functions, and more. 

When the production of either of these hormones gets disturbed, it leads to disorders of the thyroid gland. Two main thyroid gland disorders include hypothyroidism and hyperthyroidism. Other types of thyroid diseases include thyroiditis, Hashimoto’s disease, thyroid cancer and Graves’ disease. 

All these conditions have varying symptoms ranging from gaining or losing weight, irritability & stress, muscle weakness, sensitivity to heat & cold, exhaustion, and many more.

How are thyroid diseases treated?

Once your doctor confirms your thyroid diagnosis, there are several lines of treatment that are usually followed. These include:

  • Taking anti-thyroid medications for the rest of your life.
  • Radioactive iodine or beta-blockers.
  • Surgery in severe cases of thyroid disorders.

While all these treatments are effective, they come with their set of side effects. This is where natural alternative treatments come in and mainly revolve around making certain changes to your diet and lifestyle. Out of these, one of the most effective natural ways is the practice of yoga asanas for thyroid.  

The ancient art and healing practice of yoga involve gentle but effective asanas, breath control, and meditation that have incredible benefits for your thyroid problem.

Which are the seven best yoga asanas for thyroid?

To help you alleviate the symptoms of your thyroid problem, we have chosen some of the most effective asana mudras for thyroid. 

Here are seven best asanas for thyroid:

1.Matsyasana (Fish Pose): This is one of the best yoga asanas for thyroid that stimulates your thyroid gland.

  • Begin this asana for thyroid control by lying on your back keeping your feet together and arms alongside your body.
  • Position your hands under your hips and bring your elbows closer.
  • Inhale and lift your chest.
  • Maintaining the elevation, lower the head and touch its top to the floor. 
  • Place your weight on the elbows keeping your chest lifted.
  • Hold the pose for as long as you feel comfortable while taking deep breaths.
  • Lift the head, lower the chest, and return to the starting position.

2. Halasana (Plough Pose): This is one of the best asana for thyroid that stimulates your neck area. This helps in stimulating your thyroid gland and improving its functioning.

  • Lie on your back keeping your arms by your side.
  • Inhale and engage your abdominal muscles as you lift your feet off the floor. 
  • Your legs must be at an angle of 90-degrees.
  • Breathe deeply and support your back with your hands and lift them also off the ground.
  • Gently arch your legs over your head till they touch the floor. 
  • Try and keep your back perpendicular to the floor.
  • Hold this pose for 15-20 seconds while breathing deeply.
  • Return to the starting position.

3. Naukasana (Boat Pose): This is an effective asana mudra for thyroid that stretches your neck and activates your thyroid gland. 

  • Begin this asana for thyroid by lying on your back with your arms beside your body and feet together.
  • Inhale and take your chest and legs off the ground while stretching your arms towards your feet.
  • Contract your abdominal muscles and breathe deeply while you hold the pose. 
  • Exhale and return slowly to the starting position.

4. Sarvangasana (Shoulder stand): This asana for thyroid control helps regulate your endocrine system that includes your thyroid gland. 

  • To start this yoga asana for thyroid problems, lie on your back keeping your hands on your sides.
  • In a gentle movement, lift your legs, hips, and back to come upon your shoulders. 
  • Support your back with your hands by pressing your elbows on the floor.
  • Point your toes as high as you can and hold the pose for some time. 
  • Lower yourself gently, knees first and return to the ground.

5. Ustrasana (Camel Pose): One of the most effective asanas for hypothyroidism, this yoga pose increases the circulation to your thyroid areas.

  • To start this yoga asana asana for thyroid, get into the kneeling position and position your hands on your hips.
  • Keep your knees in line with your shoulders and make the soles of your feet face the ceiling.
  • Inhale and draw in your spine and arch it. Place your palms on the feet.
  • Hold the pose for a few seconds and return to the starting position.

6. Setu Bandhasana (Bridge Pose): This is an effective asana for hypothyroidism that improves the circulation in the thyroid gland.

  • Lie on your back and fold your knees hip-width apart with your ankles and knees in a straight line.
  • Your arms must be beside your body.
  • Inhale and lift your upper, middle, and lower back and roll your shoulders in. Tuck in your chin and support your weight using your shoulders, arms, and feet.
  • Keep breathing deeply. Hold the position for as long as you can. 
  • Exhale and slowly release the pose.

7 . Bhujangasana (Cobra pose): One of the best yoga asanas for thyroid, the Cobra pose activates your neck muscles and massages your thyroid gland.                    

  • Lie on your stomach and keep your toes facing up with your legs close together.
  • With your palms touching the floor under your shoulders, inhale and lift your chest and abdomen while keeping your navel on the ground. 
  • Keep breathing and hold the pose.
  • Gently return to the starting position.

Pout pose: One of the best face asanas for yoga, this facial asana gives a good stretch to your thyroid gland.

  • To begin this face asana for yoga, stretch your neck back and pout with your lips while pressing the middle area of your neck.
  • Hold the pressing movement for 10-15 seconds and release.

How does yoga help thyroid?

Yoga is one of the most widely practised forms of alternative treatments. Here are some benefits of yoga asanas for thyroid:

  • Thyroid yoga asanas are considered to have a better impact because they focus on the root cause of the problem instead of offering a stopgap treatment. For instance, if stress is the reason for your thyroid symptoms, there are specific yoga asanas for thyroid patients that can address and alleviate stress. 
  • These Yogasanas stimulate thyroid gland thus ensuring optimum amount of blood and oxygen supply therein helping in bringing the gland back into balance.
  • The benefits of the best asana for thyroid are that it helps control thyroid-related weight gain.
  • Thyroid slows your heart rate and reduces the elasticity of your arteries. Thyroid yoga asana improves your circulation and improves your heart health.

What is the best diet for thyroid?

Besides asanas for thyroid patients, dietary changes also help manage thyroid. If you have hypothyroidism, include foods rich in iodine, zinc, and selenium. Talking about which fruits are good for thyroid, then incorporating anti-oxidant rich fruits such as Blueberries in your diet can help.

For hyperthyroidism, your diet should be low on iodine and high on iron, calcium, vitamin D, selenium, and zinc.

What are some tips for yoga asanas for thyroid?

Here are some things to keep in mind while doing asana for thyroid:

  • Never start yoga asanas for thyroid problems without consulting your doctor.
  • Incorporate a warm-up and cool-down session after your yoga session to avoid muscular strain.
  • Learn the proper techniques of yoga asanas from a qualified trainer for correct form and technique. This helps prevent injuries. 
  • Start your yoga practice slow and gradually build it up.
  • Be consistent with your yoga asanas for thyroid to gain their benefits.
  • Modify the yoga asanas for thyroid depending on your age and fitness levels.


A diagnosis of a thyroid condition shouldn’t paint a bleak picture for your life. With yoga asanas for thyroid, you can effectively manage your symptoms. These asanas and tips when followed can improve the quality of your life and even slowdown the progression of this condition.

Share your Love
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.

Articles: 3

Leave a Reply

Your email address will not be published. Required fields are marked *