Yoga Poses For Hypothyroidism And Hyperthyroidism
Thyroid disorder is pretty common these days. Just like how diabetes and hypertension have become a part of life, thyroid disorder too is slowly joining the gang. In the US about twenty million people have a thyroid disorder and sixty percent of them don’t know they have it! Thyroid disorder is more prevalent amongst women than men. The leading cause of thyroid disorder is stress.
Thyroid disorders are of two kinds:
- Hypothyroidism (underactive thyroid)
- Hyperthyroidism (overactive thyroid)
Yoga can help in treating a thyroid disorder. But before you start with it, always consult your doctor.
A few Yoga asanas for hypothyroidism
Shoulder Stand (Sarvangasana)
- Lie down on the floor. Hold your trunk with both hands and lift the body up to a vertical position.
- The head and shoulders should remain firmly on the ground with the chin pressed against the chest.
- Hold this pose for a few seconds and then breathe normally.
- After the desired duration bend your legs, lower your hips and lie down in Shavasana.
- Do not lift the head when you return to the floor.
- Practise this asana only once.
- Duration of the final position can be gradually increased from a few seconds to 3-5 minutes.
One-legged Forward Bend (Janu Shirasasana)
- Sit down on the yoga mat and keep your legs outstretched in front of you.
- Inhale and bend your right knee and place your right foot close to the perineum, exhale and let the right knee move out to the side. The right foot will now rest against the inside of your left thigh. The right lower leg should rest on the floor.
- Bend your left foot, press the top of your thigh down, lengthen your spine on inhaling and while exhaling turn the spine a little to face your left leg and then bend forwards from the hips.
- Ensure that you keep your spine long, chest open and the shoulders drawn down. Keep your face relaxed.
- Stay in this pose for 1 to 3 minutes.
Plow Pose (Halasana)
- Lie down keeping your arms by your sides with palms downwards.
- While inhaling, use the abdominal muscles to lift the feet off the ground and raise your legs vertically at an angle of 90 degrees.
- Breathe normally. Support your hips and your back with the help of your hands and lift them up from the ground.
- Let your legs to make a 180 degree angle over the head till the toes of your feet touch the floor. Your back should be at a 90 degrees angle to the floor. This may initially be difficult but do make an attempt just for a few seconds.
- Hold the pose and let the body relax more and more with every steady breath you take.
- After a minute (a few seconds if you are a beginner) of resting in this pose, you can gently bring your legs down while exhaling.
Cat Stretch (Marjariasana)
- Sit in Vajrasana (sit on your heels with your hips on the heels).
- Extend your arms in front and place your hands on the floor.
- Raise your trunk so that you are on all fours.
- Inhale and press the lower back down so that the body is concave. Tilt the head back to look up.
- Exhale and lower your head to look down while arching the back.
- Repeat this ten times.
Fast-paced Sun Salutation (Surya Namaskar)
Learn how to do it here.
A few Yoga asanas for hyperthyroidism
Bridge Pose (Setubandhasana)
- Lie down on your back.
- Fold the knees and keep your feet a hip distance apart and about 10-12 inches from the pelvis. Keep your knees and ankles in a straight line.
- Keep your arms on the side of your body with your palms facing down.
- Inhale and lift your lower back, middle back and upper back from the ground. Gently roll your shoulders. Make your chest touch the skin without bringing the chin down. Support your weight with your shoulders, feet and arms. Your thighs should be parallel to the ground and to each other.
- Continue to breathe easily.
- Hold the pose for 1 to 2 minutes and exhale when you gently release the pose.
Cat Stretch (Marjariasana)
Follow the same steps as mentioned for hyperthyroidism
Child Pose (Shishu asana)
- Sit on your heels (Keep your hips on your heels).
- Bend forward, and lower your forehead down to the floor.
- Keep the arms by your body’s side with hands on the floor and palms facing up.
- Press your chest gently on the thighs.
- Hold the position and then slowly exit the pose.
Corpse Pose (Shavasana)
- Lie down on your back. Spread your legs a feet or two apart with toes outwards.
- Keep your arms on the sides a little away from the body with your palms facing the ceiling.
- Relax the neck and close your eyes.
- Focus on your body and breathe normally.
- Focus on each body part and relax it. Your mind should be focused on relaxation.
Slow-paced Surya Namaskars
These will provide a calming effect
Try your hand at Yoga Poses For Hypothyroidism And Hyperthyroidism if you suffer from thyroid disorder.
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