Yoga for Maintaining a Healthy Thyroid

Thyroid problems are very common in the United States and throughout the world. While there is no exact figure because many doctors cannot define the exact causes or nature of some symptoms, estimates range in the U.S. from 2-20% of the adult population. Severe disorders, should of course be treated by a physician, but severe and minor disorders can be treated and helped through a combination of yoga exercises. The thyroid is one of the largest endocrine glands in the human body. It rests in the neck just below the thyroidal cartilage, or voice box. The thyroid has several functions including the regulation of metabolism and growth. The most common problems with the thyroid are Hypothyroidism, which is an underactive gland and Hyperthyroidism, an overactive gland. In either case, yoga can help alleviate the symptoms of these problems, creating a more healthy thyroid and controlling the weight gain or loss, fatigue and cramps that are accompanied by the disorders. Hands-down, the best yoga treatments are the inverted asanas (poses) of Hatha Yoga. Of the inverted postures, these are the best:

1. The Shoulderstand (Sarvangasana). This posture is characterized by the supported weight of the body resting on the shoulders with the feet in the air. At first glance it may seem daunting but it is easy to master. Use a wall for support, if necessary. This is the single best yogic treatment for the thyroid.

2. The Plough (Halasana). This posture consists of lying flat on the floor and then bringing your legs and feet up over your head, legs straight, to touch the floor behind the head.

3. The Half-Fish (Ardha Matsyasana). The half-fish is a beneficial pose whereby on bended knees (some variations call for full or half-lotus positions), the back is brought down and the head brought back so that the top of the head is resting on the ground and your face is pointed straight back.

4. Bridge on the Head ( Sirsa Setu Bandhasanasana). This pose requires you stand on your tip toes arch your body back, resting the top of the head on the floor, supported by your forearms.

Other poses that are also beneficial include the following:

1. The Westward Pose (Supta Paschimottsana). This is lying on the back and holding straight legs against the chest.

2. Bridge (Setu Bandhasanasana). A simpler version of the Bridge on the Head pose, this is lying on the back, arching the abdomen up, feet flat on the ground and weight resting on the neck.

3. The Child (Balasana). This is very easy pose. It is simply sitting on the knees and shins and resting the head on the floor in front of you with arms stretched ahead and resting on the floor as well.

Besides Hatha Yoga, the yoga of postures, there is also Pranayama Yoga, the yoga of breathing. There are several yoga breathing exercises that are helpful for thyroid disorders.

1. Skull-Cleansing Breath (Kapalabhatti). Sitting in a cross-legged position with eyes closed, this is a repetitive exhalation exercise.

2. Ocean Breath (Ujjayi). This is the beginner's three-part breathing that consists of filling the lungs from the bottom up and releasing from top down.

3. Throat Lock (Jhalandara Bandha). The throat lock is done by inhaling about 2/3 to capacity and holding. Lowering the chin and drawing close to the chest, keeping the back of the neck straight. Release the breath before discomfort sets in.

Using these yoga techniques, while not a replacement for regular medical attention, will help balance the thyroid and keep it as healthy as possible through exercise.