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 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 . aka Bhujangasana (Cobra pose): One of the best yoga asanas for thyroid, the Cobra pose (aka Bhujangasana) 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.

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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