YOGO FOR THYROID
According to a study published in the Indian Journal of Endocrinology and metabolism, Thyroid diseases are, arguably, among the commonest endocrine disorders worldwide. India too, is no exception. According to a projection from various studies on thyroid disease, it has been estimated that about 42 million people in India suffer from thyroid diseases. Thyroid diseases are different from other diseases in terms of their ease of diagnosis, accessibility of medical treatment, and the relative visibility that even a small swelling of the thyroid offers to the treating physician.
The prevalence of hypothyroidism in the developed world is estimated to be about 4-5%. Thyroid disorders impair normal functioning of the thyroid gland causing abnormal production of hormones leading to hyperthyroidism. If left untreated, hypothyroidism can cause elevated cholesterol levels, an increase in blood pressure, cardiovascular complications, decreased fertility, and depression.
Early diagnosis and treatment remains the cornerstone of management, however, benefits of alternative and complimentary treatments like yoga and Ayurveda are widely being considered and studied too.
According to a study published by the journal of complimentary and integrated medicine, 6 months practice of yoga may help in improving cholesterol level, serum TSH, may also help in reducing the thyroxine requirement in female patients suffering from hypothyroidism.
Yoga and meditation can help in thyroid treatment in natural way. So just add a few minutes of yoga practice to your regular treatment which can help reduce stress and also make your everyday life smoother and happier.
Simple yoga poses for thyroid :
1. Halasana (Plough pose)
Hala means plough. The pose resemble to Indian plough hence it is called halasana. This yoga pose energizes the neck and tonifies the thyroid glands, thereby supporting their normal function. Lie flat on your back, with your arms placed beside your body and your palms facing downwards. Inhale, and lift your feet off the ground using your abdominal muscles. Your legs should be at a 90-degree angle. Use your hands to support your hips and lift them off the floor. Bring your feet in 180-degree angle, such that your toes are placed over and beyond your head. Make sure your back is perpendicular to the ground. Hold the position for a minute while focusing on your breathing. Exhale, and gently bring down your legs. Avoid jerking your legs while releasing the pose.
2. Camel pose
Camel pose is extremely useful for thyroid gland. This pose kneads the entire spinal column and the pituitary gland and increases blood circulation to the thyroid gland.
Begin the asana by kneeling on your mat and placing your hands on your hips. You must ensure that your knees and shoulders are in the same line, and the soles of your feet are facing the ceiling. Inhale, and draw your tailbone in towards your pubis. You must feel the pull at the navel. While you are doing that, arch your back. Gently slide your palms over your feet and straighten your arms. Keep your neck in a neutral position. It should not be strained. Hold the position for about 30 to 60 seconds before you release the pose.
3. Sarvangasana (Shoulder stand)
Srvangasana is the most important pose to stimulate thyroid gland and control thyroxin. This is the most effective yoga pose where blood flow from legs to head region due to its inverted condition therefore helps in curing of thyroid.
In this exercise, one has to first lay down on a mat and rest back on the floor. Then, try lifting the legs upwards. Support of hands can be taken to do this. Try resting hands on the back in order to help in remaining steady in this position. Once the legs are up, try and get them as straight as possible in line with the body. Maintain this position for about half a minute and then release.
4. Viparitakarani (Inverted Pose)
The meaning of Viparita is ‘reverse’ and Karni means is ‘by which’. Viparitakarni helps to balance the functioning of thyroid and eases the complication caused by hypoactive thyroid. This is also one of the important asanas for thyroid disorder.
5.Matsyasana (Fish pose)
Matsya means fish, in the final pose, the asana take the form of fish. Hence the name is Matsyasana. Matsyasana provides adequate stretching to the neck region thereby stimulate the thyroid gland.
6. Kapalbhati Pranayama
It is quite an effective variation of pranayama. In this, one has to sit on the floor comfortably and cross legged. Now, one needs to breathe deeply and exhale immediately making a sound. One should remember always while doing this exercise that one has to forcibly and quickly exhale but on the other hand has to gradually but deeply inhale. Do this about 10 times.
7. Ujjayi Pranayama
To do this exercise, sit on floor comfortably and cross legged. Do a deep inhalation slowly using both nostrils. Try making a "hissing" noise while inhaling. Once done with it, stretch the inhale time and exhale as much as possible without pressurizing any other part of body. This type of pranayama has shown to be extremely effective in people suffering from thyroid problems. While doing this exercise, one should remember that there should be a slight hissing noise while inhaling. When this is done, the throat is contracted. Now, fill in the lungs with air. After doing this, try to do the Chin-Lock pose. This pose is done touching the throat. Then when you exhale, close the right nostril and exhale from left nostril and do this at least 10 times. If a person has some cardiac issues, then he or she should not retain their breath but inhale and exhale instantly.
8. Jalandhara Bandha
Inhale deeply and hold the breath. Place the hands on the knees, lift the shoulders and tilt the body forward slightly, keeping the back straight. Press the chin firmly against the chest or between the collarbones so that the windpipe and oesophagus are firmly closed. Concentrate on the Vishuddhi Chakra and hold the breath for as long as comfortable. Raise the head and with a long exhalation return to the starting position. Breathe normally while you are in this position and retain for some time. This exercise awakens the inner energy centres, especially the Vishuddhi Chakra. Improves the ability to retain the breath for a long period of time and develops the ability to concentrate. Beneficial for throat diseases and regulates thyroid function.
9. Omkar chanting
The benefits of Om chanting has been widely researched and proved. It is greatly useful in bringing down stress which is a major reason for thyroid.
- Om meditation will give you peace, calm, tranquillity , and serenity.
- It brings you closer to your true nature and self.
- It will make you open-minded and treat others without any prejudice.
- Om meditation is healing and will keep you healthy.
- It increases your creativity and ingenuity.
- Your spinal cord improves.
- It detoxifies your body by getting rid of the toxins, keeping you young and fresh.
- Chanting Om purifies your ambiance and makes it a positive space.
- It improves your concentration.
- The Om vibrations open up your sinus and clear it.
- Om meditation will keep your heart healthy.
- You will have better control over your feelings and emotions and look at various scenarios in a more clear and understanding manner.
- Om meditation stimulates your metabolism, leading to weight loss.
- Om meditation stimulates your metabolism, leading to weight loss.
- It cleanses your face and imparts a glow to it.
- Om meditation improves your mind and balances hormonal secretions.