Thyroid problems are common and can cause various health issues like weight gain, fatigue, and mood swings. Yoga can help manage thyroid problems by stimulating the thyroid gland, improving blood circulation, and reducing stress. Here are the 10 best yoga asanas and exercises that can help support thyroid health.

1. Sarvangasana (Shoulder Stand)

Sarvangasana is often called the “Queen of Asanas” because of its many benefits. It’s particularly effective for stimulating the thyroid gland.

How to Do Sarvangasana

1. Lie flat on your back.
2. Lift your legs and hips up towards the ceiling.
3. Support your lower back with your hands.
4. Keep your body in a straight line, with your feet pointing up.
5. Hold the pose for 30 seconds to 1 minute, then gently lower your body back to the mat.

Benefits

• Stimulates the thyroid and parathyroid glands.
• Improves blood circulation.
• Calms the mind.

2. Halasana (Plow Pose)

Halasana is another great pose for thyroid health. It helps stretch the neck and stimulate the thyroid gland.

How to Do Halasana

1. Start from the shoulder stand position (Sarvangasana).
2. Slowly lower your legs over your head until your toes touch the floor behind you.
3. Keep your hands on your back for support or extend them on the floor.
4. Hold the pose for 30 seconds to 1 minute, then gently roll back to the mat.

Benefits

• Stimulates the thyroid gland.
• Stretches the shoulders and spine.
• Reduces stress and fatigue.

3. Matsyasana (Fish Pose)

Matsyasana is known as the “destroyer of all diseases” in yoga. It’s excellent for stretching the neck and stimulating the thyroid gland.

How to Do Matsyasana

1. Lie flat on your back with your legs extended.
2. Place your hands under your hips, palms down.
3. Lift your chest up, forming an arch with your back, and tilt your head back to touch the floor.
4. Hold the pose for 30 seconds to 1 minute, then release and relax.

Benefits

• Stimulates the thyroid and parathyroid glands.
• Improves posture.
• Relieves tension in the neck and shoulders.

4. Setu Bandhasana (Bridge Pose)

Setu Bandhasana helps to open the chest and improve blood flow to the thyroid gland.

How to Do Setu Bandhasana

1. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place your arms by your sides, palms down.
3. Press your feet into the floor and lift your hips up.
4. Clasp your hands under your back for support.
5. Hold the pose for 30 seconds to 1 minute, then gently lower your hips back to the floor.

Benefits

• Stimulates the thyroid gland.
• Opens the chest and improves lung capacity.
• Reduces back pain and strengthens the legs.

5. Bhujangasana (Cobra Pose)

Bhujangasana is a gentle backbend that helps to stretch the neck and stimulate the thyroid gland.

How to Do Bhujangasana

1. Lie on your stomach with your legs extended and feet together.
2. Place your hands under your shoulders, elbows close to your body.
3. Inhale and lift your chest off the floor, keeping your elbows slightly bent.
4. Hold the pose for 15 to 30 seconds, then exhale and lower your chest back to the floor.

Benefits

• Stimulates the thyroid gland.
• Strengthens the spine.
• Relieves stress and fatigue.

6. Ustrasana (Camel Pose)

Ustrasana is a deep backbend that opens the throat and stimulates the thyroid gland.

How to Do Ustrasana

1. Kneel on the floor with your knees hip-width apart.
2. Place your hands on your lower back for support.
3. Lean back and reach for your heels, arching your back.
4. Tilt your head back and open your chest.
5. Hold the pose for 30 seconds to 1 minute, then gently return to the starting position.

Benefits

• Stimulates the thyroid gland.
• Improves flexibility in the spine.
• Opens the chest and improves respiration.

7. Dhanurasana (Bow Pose)

Dhanurasana is a great pose for stretching the entire front of your body and stimulating the thyroid gland.

How to Do Dhanurasana

1. Lie on your stomach with your legs extended and arms by your sides.
2. Bend your knees and reach back to grasp your ankles.
3. Inhale and lift your chest and legs off the floor, pulling on your ankles.
4. Hold the pose for 15 to 30 seconds, then exhale and release.

Benefits

• Stimulates the thyroid gland.
• Strengthens the back muscles.
• Improves posture and flexibility.

8. Viparita Karani (Legs Up the Wall Pose)

Viparita Karani is a gentle inversion that helps to relax the body and improve blood flow to the thyroid gland.

How to Do Viparita Karani

1. Sit with one side of your body against a wall.
2. Lie back and swing your legs up the wall.
3. Adjust your body so your hips are close to the wall and your legs are straight up.
4. Relax your arms by your sides.
5. Hold the pose for 5 to 15 minutes, then gently lower your legs and sit up.

Benefits

• Stimulates the thyroid gland.
• Relieves stress and fatigue.
• Improves circulation and reduces swelling in the legs.

9. Savasana (Corpse Pose)

Savasana is a relaxation pose that helps to reduce stress, which can have a positive effect on thyroid health.

How to Do Savasana

1. Lie flat on your back with your legs extended and arms by your sides, palms up.
2. Close your eyes and relax your entire body.
3. Breathe deeply and evenly.
4. Stay in the pose for 5 to 10 minutes, then gently bring your awareness back and sit up slowly.

Benefits

• Reduces stress and anxiety.
• Calms the mind and body.
• Promotes overall well-being.

10. Nadi Shodhana (Alternate Nostril Breathing)

Nadi Shodhana is a breathing exercise that balances the nervous system and supports thyroid health.

How to Do Nadi Shodhana

1. Sit comfortably with your spine straight.
2. Close your right nostril with your right thumb and inhale through your left nostril.
3. Close your left nostril with your right ring finger and exhale through your right nostril.
4. Inhale through your right nostril, then close it and exhale through your left nostril.
5. Continue alternating for 5 to 10 minutes.

Benefits

• Balances the nervous system.
• Reduces stress and anxiety.
• Improves focus and mental clarity.

Practicing these yoga asanas and exercises regularly can help support thyroid health by stimulating the thyroid gland, improving blood circulation, and reducing stress. Always remember to practice with mindfulness and listen to your body. If you have any health concerns or medical conditions, consult with a healthcare provider before starting a new yoga routine. Incorporating these yoga poses into your daily routine can lead to better thyroid function and overall health. Stay consistent, breathe deeply, and enjoy the benefits of yoga for your thyroid.