Do you practice yoga regularly? Do you have any experience with yoga? Yoga is plenty of benefits for people with hypotiroidism. Practicing this ancient discipline has no contraindications!
Many people believe that yoga helps to have a relaxed, conscious lifestyle and to deal with the stresses of everyday life. But little is known about the benefits that this ancient philosophy and practice can offer to people suffering from different conditions.
People who live with some health conditions such as asthma, diabetes, or hypertension, recognize that their lives work much better since they added the practice of yoga to their medical treatments. It is even more significant if you suffer from hypo or hyperthyroidism or any other thyroid disorder.
In this opportunity, we will explore the benefits that the practice of yoga can offer to people who suffer from dysregulation in their thyroid.
Hypothyroidism is a dysfunction that causes the thyroid gland to not produce enough thyroid hormones, so the body cannot continue to function normally, and organic activity decreases or slows down. Symptoms include apathy, indifference, or, sometimes, depression; Weight gain: because the cells burn less energy; Dry skin and hair, with fragile and brittle hair and nails; Finding “bad” cholesterol levels in a general analysis; Tiredness and/or drowsiness; Reduced ability to concentrate, memory failures and forgetfulness; Greater sensitivity to cold; Hoarse voice and swollen face; Constipation. In women, menstrual disorders.
What can we do to balance this problem with yoga? This practice is about taking care of yourself and giving yourself love, being present for yourself and the condition you are experiencing, and taking care of yourself as if you were your own mother. This includes practicing yoga to live a full life, even if you have thyroid dysfunction.
As You must Incorporate Yoga for Hypothyroidsm
Yoga is a traditional Indian discipline that combines body and breathing techniques to balance body, mind, and emotions. There are many variants and schools of yoga in today’s world, but even in their differences, they share the same goal: to reach samadhi, which is a state of inner peace and, if you are ambitious, happiness.
Yoga practice has many benefits, including reducing stress, breaking bad habits, creating a sense of inner peace, improving concentration, recharging energy, releasing toxins, and improving intuition.
But in addition, yoga is therapeutic. It can be used consciously and directed if we have a particular condition. Postures, breathing, and meditations can be included in the practice that helps us to better transit a disease, pathology, or health condition that we are experiencing.
Yoga and the Endocrine System
Thus, yoga allows us to deal with the proper functioning of the endocrine system, for instance. Our endocrine system includes the functioning of the glands that act in coherence with each other like everything in the universe. It happens by regulating and stimulating metabolism in different ways through the secretion of hormones. One of the most critical endocrine glands in our body is the thyroid.
The Benefits of Yoga for the Thyroid Gland
The thyroid plays an active role in the growth of the skeleton and internal organs. It is responsible for the balance between physical and mental development and regulates metabolism, which means the way and speed in which we transform our food into energy and how we will consume that energy.
The thyroid gland is located behind the trachea. It is shaped like a butterfly, and its function is to regulate energy, growth levels, and calcium. Thyroid disorders include hypothyroidism, which occurs when the thyroid is underactive or deficient.
Hypothyroidism can cause tiredness, dry skin, hair loss, weight gain, sensitivity to cold, or constipation.
Hypothyroidism can cause tiredness, dry skin, hair loss, weight gain, sensitivity to cold, or constipation.
Hyperthyroidism, that is, the high activity of the thyroid, can cause fatigue, anxiety, depression, palpitations, weight loss, diarrhea, or sensitivity to heat.
Emotionally, the thyroid gland is responsible, among other things, for regulating the respiratory process. It is also linked to coming into physical existence. This is primarily because it represents our intent to live, to communicate with ourselves and then with others, and to enter into our own existence.
Thyroid Energy Center: The 5th Chakra
The chakras are the energy centers of the body. They are located in the body along the spine, starting at the base of the spine and working their way up to the crown of the head. Each chakra corresponds to a gland in the physical body and radiates a specific color and energy. Since each chakra relates to specific spiritual, emotional, psychological, and physical aspects of our being, it is said that chakra blockage or malfunction can lead to physical, psychological, and emotional disorders.
However, a balanced awareness and understanding of these energy centers contribute to the well-being and good health.
Practicing yoga is organic because it benefits all the organs and glands in our bodies. The amount of oxygen that each of them brings also has an impact on the energy centers known as chakras.
The chakra or energy center that corresponds to the thyroid gland is the 5th chakra. This chakra is located in the throat. The larynx is born from the cervical spine and opens forward.
Its Sanskrit name is Vishuddha chakra. It is also called the laryngeal or purification chakra. Therefore, all yoga postures that incorporate this chakra and work on it are beneficial for regulating the thyroid.
This chakra is the center of speech and the communication of our thoughts to others. Therefore it can be stimulated not only with physical postures or breathing exercises but also by chanting mantras.
In this energy center, the gift of speech is developed. Its proper functioning depends on whether it will be used well or badly. The fifth chakra also forms an effective union of the lower chakras with the superiors.
Through the Vishuda chakra, we express our emotions: laughter, tears, feelings of love, anguish, joy, or anger. So much so that the communication of our inner life to the outside occurs predominantly through the spoken word and all the expressions that pass through our throat.
Stimulate the Thyroid: Activation Techniques of the 5th Chakra
Through the practice of yoga, we can stimulate the thyroid gland to activate the metabolism and thus harmonize its functioning. This includes physical postures as well as breathing exercises, mantra chanting, meditation, and other techniques.
We have already seen that a malfunction of the thyroid, whether it is hypothyroidism or hyperthyroidism, brings complications in daily life on a physical level.
We can see our expressions limited or exacerbated when expressing ourselves. Expressing our way of thinking about life, our thoughts, convictions, and considerations about ourselves and the world around us can be affected.
Lack of communication is directly related to the condition in the thyroid gland. We can only express our truth through our voices. By blocking this possibility, the throat area gets blocked, and all the surrounding organs are affected, which is why hypothyroidism occurs.
Yoga for hypothyroidism: Studies Confirm its benefits
Yoga enhances all aspects of human life, leading to physical and mental fitness in harmony and spiritual awareness. Yogic techniques include Asanas (physical posture techniques), Pranayama (breathing exercises to control energy), Meditation, and relaxation.
Over the years, several studies have shown the positive effect of yoga in improving the function of the thyroid gland. According to a study conducted by the University of Mangalore, conducted on female patients between 20 and 50 years old with hypothyroidism, all hormone secretion values rose after regular practice of certain yoga postures. Sounds incredible, doesn’t it?
After practicing yoga, people who experienced weight loss, tremors, laziness, and inadequate hormone levels reduced all those problems significantly.
Yoga practices have helped patients with thyroid disorders to achieve proper health. It has been concluded then that through the practice of yoga, one can observe a clear improvement in health.
It can be concluded that the practice brought hormonal balance to the body. It is evident then that yogic practices could be used to improve the health of any individual. Generally, there has been a tremendous improvement, and the practice is extremely economical and preventative.
Other studies covered a longer time period. They studied for six months the effects of yoga practice on symptoms of hypothyroidism. All study participants were 6 practicing yoga for 1 hour daily, four days a week. Lipid profile, thyroxine dose, and serum TSH level were evaluated before and after the intervention. The test showed a significant reduction in cholesterol and thyroxine medication. Yoga practice can help improve cholesterol levels, and serum TSH and can also help reduce thyroxine requirement in female patients suffering from hypothyroidism.
Balancing the Thyroid with Yoga Exercises: Let's Practice!
Now that we have presented the studies that support the enormous benefits of yoga for our thyroid health, it is time to practice. As we have already said, the practice of yoga produces benefits for the organs. The postures are mainly directed to the organs of the human body. In yoga postures, the organs of our body are massaged through compressions. In each change of position, a circulatory change is also generated that favors the venous return of blood.
Regarding the endocrine system, yoga works to stretch and open contracted muscles and connective tissue around the neck, improve blood and lymph flow, reduce stress, and stimulate the endocrine system (which includes the thyroid).
The postures described below stimulate the throat. They help improve circulation and energy flow around the thyroid and help stretch and strengthen the neck.
We present them in an order in which it would be beneficial to do them, from the easiest to the most challenging. We must always remember that, as with all stretching routines, you should always take a deep breath and never go too deep into a pose if you are experiencing acute pain.
Asanga Namaskar, or Greeting of Shoulders
The shoulder salute is usually performed at the beginning of a class and consists of a series of exercises that help warm-up, break emotional armor and prepare the body for the practice. Step by Step:
- Make circles with your head from the tip of your nose to one side and the other, slowly taking care not to get dizzy.
- Make the number 8 or infinity sign with the tip of the nose, to one side, and then the other. It is suggested to close your eyes to be able to imagine that eight that you are drawing with the tip of your nose.
- Lower your chin to your chest. Trace your chin back and forth.
- Bring your head back, eyes look at the sky, back and forth movement, without forcing the cervicals.
- Lower the right ear to the right shoulder, then the left ear to the left shoulder.
Fish Pose
With this posture, we open the throat and direct the vital energy to the neck and shoulder area.
- Sit on the floor with your arms by your hips, legs extended out in front of you, with your knees slightly bent up.
- Inhale and bring your elbows back, hands under your buttocks.
- Lean back very slowly, at the same time lifting your chest slightly, your head falling back, to create an arch with your spine from your buttocks to the top of your head.
- Keep your chest open and shoulder blades together.
Plow Stance
The posture of the plow, or Hala, is complemented by the shoulder stand. It is an extremely beneficial posture for the throat area and the energy centers related to communication.
- Lie down on the floor, with your legs together and your arms on both sides of your body.
- Raise your legs with the strength of your abdomen and extend them above your head, trying to get the tips of your feet to touch the ground.
- The body must be flexed at the waist; although the feet do not touch the ground, the legs must be straight and rigid.
- The arms can be kept straight, or the hands can be brought to the waist to support the lower back.
Shoulderstand (Sarvanga) or Vela
This challenging posture favors the endocrine system, especially the thyroid and parathyroid glands, favors circulation and venous return.
- Starting from a sitting position.
- You place your back on the ground keeping the soles of your feet on the ground.
- Using the strength of your abdominal muscles, bend your legs, bringing your knees closer to your forehead. Place your hands below your waist, resting your elbows on the ground.
- Perform a clean jerk and bring your knees to your forehead, trying to bring your elbows closer to each other and pushing your waist with your hands until your trunk rises.
- Raise the thighs, moving the knees away from the face, using the abdominal gluteus force.
- Stretch your legs and continue to raise them, taking care that the posture rests on your shoulders and not on your neck. The chin should be as close to the sternum as possible. Your thyroid will be very happy.
Relaxation: Savasana Posture
This posture is very simple since in reality there is no need to do any posture. It is used to finish classes, relax and achieve a state of relaxation, as well as to promote the functioning of the thyroid gland, among many other benefits.
- Lying face up on the floor, with the upper and lower limbs stretched but without forcing, letting them fall however they fall.
- With your eyes closed, inhale and exhale slowly without counting time and without forcing anything. The benefit of the posture lies precisely in maintaining that state of calm and flow.
Color, Smell, and Singing Techniques: Chromotherapy, Aromatherapy, and Mantras
The neck chakra is assigned a light, transparent blue. This color promotes tranquility and spaciousness and opens spiritual inspiration.
It is recommended to lie down on the grass on a sunny day, opening your chest and looking at the blue sky. You will notice how any tightness or rigidity in your neck chakra, and its area of radiation will gradually dissolve.
Another form of stimulation is mantra music therapy. Basically, it consists of listening to the mantras that resonate with the intention you are looking for or the area you want to heal, in this case, the throat chakra and the thyroid gland.
Mantras are words or prayers whose purpose is to calm the mind. They are present in the Hindu religion; they can be recited alone, in a group, or listening to a mantra singer.
Music and singing will have a stimulating effect on the neck chakra. To harmonize and relax the fifth chakra, the mantra is HAM. In Sanskrit, it means “I am,” so stating or singing manifests us as living entities, connecting us to life. We recommend that you listen to the mantras in the beautiful voice of Snatam Kaur.
As for the aromas to stimulate and unlock the area that concerns us, the best aroma is eucalyptus. The refreshing scent of eucalyptus brings transparency and spaciousness to the realm of the fifth chakra. Its vibrations open us up for inner inspiration and endow us with self-expression, originality, and creativity.
Pranayamas and Bandhas: Control Energy Through Breathing
Pranayama is the control of energy through breathing. Our breathing is what keeps us alive, what binds or sticks us to life.
Without breathing, we simply die. This pranayama is a breathing exercise that stimulates the throat and neck area, thereby stimulating our thyroid and parathyroid glands.
Lion Breathing
- Kneel on your heels, with your knees a little more than hip-width apart, your palms flat on the ground in front of you, your fingers pointing toward your lower area.
- Back straight and lean slightly forward, eyes forward, eyes open.
- Inhale and roll the tongue inwards, exhale and stick out the tongue until it hangs outwards, emitting a HA sound or moan that comes out with the exhalation. Repeat 11 times.
Simhasana pranayama, or lion breathing, is rare and uncomfortable but highly recommended to stimulate the thyroid gland.
Another technique is the use of energy keys or bandhas. You can stimulate the chakras with the help of the bandhas, which are a very small collection of techniques. Our intention is to stimulate the throat chakra, which is the 5th chakra, as we already know.
In the bandha technique, the throat is contracted for a sustained period of time. Asanas or physical postures can be performed before or after practicing the bandhas.
Jalandhara Bandha. Throat Lock
- Sit on your knees with your hands on your knees. Relax your body while closing your eyes.
- Take a deep breath and exhale. Then inhale and exhale one more time, taking a full breath and holding the breath for a long time.
- Close the glottis, tilt the head forward, and rest the chin against the sternum as if you were swallowing.
- Put your hands against your knees and bend your shoulders a tiny bit forward and up.
- Holding the breath for as long as it is comfortable tofocus on the throat chakra and energy of communication.
- Keep your shoulders relaxed, lift your head and exhale slowly, then do one more turn.This practice offers a beneficial massage to the thyroid gland that helps regulate hormone production by exerting pressure on it.
Recommendations for Good Practice of Yoga
Exercises such as these are recommended to improve and support proper thyroid treatment and nutrition.
As we mentioned above, yoga is suitable for all ages, all bodies, and all minds. Yoga exercises should never be forced. You shouldn’t feel pain when you are performing them.
We should always listen to our bodies and follow our intuition, doing the exercises as far as our bodies will allow. During the practice, pay attention to what your body is telling you. Nothing should be uncomfortable or painful. If you feel something inside telling you, “I better not do this”, then pay attention.
References
● Book of Yoga, Swami Maitreyananda, 2016.
● The Bible of Modern Yoga, Christina Brown, 2017.
● Therapeutic Yoga, Pierre Jacquemart, Saida Eickefill, 2012.
● Yoga: um caminho para a luz interior, Rosângela Maria Bassoli, 2012
● From Body to Spirit, Rogelio D´Ovidio, 2011.
● The Effect of Yogic Practices on Thyroid Functions, INDIAN JOURNAL OF APPLIED RESEARCH, 2014.
● NIH; Effect of 6 months intense Yoga practice on lipid profile, thyroxine medication and serum TSH level in women suffering from hypothyroidism: A pilot study, 2016.
● Yoga Body: The origins of modern posture practice, Mark singleton, 2021.
● Snatam Kaur, Beloved, 2018
● The Bible of Modern Yoga, Christina Brown, 2017.
● Therapeutic Yoga, Pierre Jacquemart, Saida Eickefill, 2012.
● Yoga: um caminho para a luz interior, Rosângela Maria Bassoli, 2012
● From Body to Spirit, Rogelio D´Ovidio, 2011.
● The Effect of Yogic Practices on Thyroid Functions, INDIAN JOURNAL OF APPLIED RESEARCH, 2014.
● NIH; Effect of 6 months intense Yoga practice on lipid profile, thyroxine medication and serum TSH level in women suffering from hypothyroidism: A pilot study, 2016.
● Yoga Body: The origins of modern posture practice, Mark singleton, 2021.
● Snatam Kaur, Beloved, 2018
