Those of you suffering from hypothyroid often have very little energy to perform exercises with. It’s hard enough just making it through the day without the added stress of exercising and working out. One great type of exercise that people who have a hypothyroid can do in light of that is Yoga.
Yoga is a wonderful type of physical and mental stretching exercises that builds muscle, helps you maintain weight, and helps you maintain flexibility and improve your range of motion. Do to meticulous breathing exercise you get the mental relief also associated with Yoga. When you stop using your muscles in a vigorous way daily they start to seize up and become stiff and unreliable. You get the feeling your body doesn’t “give” as much as it used to. When you work and stretch them each day then they keep working fluidly for much longer.
When you are fatigued and unable to force yourself to do strenuous exercise routines you can do the stretching of yoga and increase your stamina and well-being. Yoga exercise work on the outside appearance and the interior person as well.
Body Core Focus
Yoga exercises focus on the core of the body and making the core stronger. When you strengthen the core you strengthen the rest of the body as well. The core is located in the trunk area and includes your mid to lower back and abdomen. Strengthening the abdominal muscles will help you to strengthen the back muscles. You will suffer from less back pain when you develop solid core strength.
A large part of yoga focuses on correct breathing techniques. When you inhale and exhale properly you take in more oxygen at one time and you completely exhale the toxins that you have breathed in from the air around you. Using the slow paced breathing techniques associated with yoga exercises can help you to cleanse your lungs of dirty air and send a greater supply of oxygen throughout your body.
Sitting in the cross legged position of the lotus will stretch your leg muscles and it will cause you to sit erect. When you sit erect you apply less pressure to internal organs and allow them to function better. You place less resistance on your blood vessels so the blood can flow freely through your body and bring all of the oxygen rich goodness to all of your extremities.
Yoga works the body without applying the stresses of aerobic exercises and cardiovascular exercise routines. You will find that the slow and steady repetition of the yoga routines will create more balance and allow all of your systems to function better including your thyroid gland and endocrine system organs.
Yoga postures that are used in medical yoga best for treating hypothyroidism and thyroid function:
In general, Yoga practice will help with mild thyroid dysfunction. Serious thyroid problems, most probably require also a medication treatment.
Note the comments alongside the exercises listed below. Some exercises are recommended for practice in the case of hypothyroidism and in case of hyper-activity of the thyroid gland, because they contribute to balancing thyroid functions. Some exercises are recommended only in the case of hypothyroidism and some are recommended only in case of hyper-activity of the thyroid gland. Some of the exercises are forbidden to practice if you have an enlarged thyroid, or severe thyrotoxicosis.
It is recommended to do the exercises below for about an hour to an hour and a half several times a week or select some postures or exercises you feel are good for you and practice them daily.
We set the exercises listed below in the order we believe is highly recommended. Even If you choose to practice only part of the exercises, it is still advisable to practice the exercises chosen in the same order.
If the exercise is painful just stop doing it and move along to the next one.
- Get ready: start yoga practice standing in the correct posture, feet shoulder width apart, feet parallel, back straight, stretch your shoulders back, chest up, head up, belly relaxed, eyes closed and yogic breathing. When breathing in focus attention to your body, breath out and relax your body. As you relax your body, let go of all thoughts and keep your attention throughout yoga practice to the body, breathing, relaxation of the body and feel the body in any position and posture.
- Warm up (special emphasis on the head and neck area)
- Blessing of the Sun – Surya Namaskara
- Camel Pose – Ushtrasana (do not practice in the case of an enlarged thyroid gland)
- Position the roaring lion – Simhagarjanasana
- Cobra Pose – Bhujangasana (recommended Yoga pose for hypothyroidism)
- Wheel pose – Chakrasana and/or Grivasana – neck posture and/or bridge pose Setu-asana
- Paschimottanasana – forward bend pose or Janusirsasana – Head-to-Knee Forward Bend (recommended in case of hyper-activity of the thyroid gland)
- Fish Pose Matsyasana (do not do in case of an enlarged thyroid gland or in case of severe thyrotoxicosis)
- Vipareeta Karni Mudra – Upside Down Seal Pose (recommended for hypothyroidism; do not practice in the case of an enlarged thyroid gland or in the case of severe thyrotoxicosis)
- Candle pose – Sarvangasana (highly recommended, however do not practice in the event of an enlarged thyroid gland or in the case of severe thyrotoxicosis)
- Halasana – plow position (do not practice in the case of an enlarged thyroid gland or in the case of severe thyrotoxicosis)
- bridge pose – Setu-bandhasana
- Ujjayi breathing (respiratory spiritual) – Ujjayi Pranayama (highly recommended! you can use this breathing technique while practicing postures 4-13)
- Alternate Nostril Breathing Technique – Nadi Shodhana Pranayama (enables to balance metabolism)
- Whisper breathing – Seetkari Pranayama (recommended in case of hyper-activity thyroid gland)
- Kapalbhati Pranaama (recommended Yoga breathing for hypothyroidism)
- Bhastrika Pranayama (recommended Yoga breathing for hypothyroidism)
- G’lndrh Banda (lock throat) Jalandhara Bhandha (highly recommended!)
- Single nostril breath – Surya Bhedana Pranayama (recommended Yoga breathing for hypothyroidism)
- yogic relaxation – Shavasana
Yoga and Hypothyroidism
The thyroid gland produces hormones that help to regulate your metabolism, heart rate, and help to stabilize your body. When there is an imbalance in this system there is an imbalance in every system of the body.
Performing yoga is a non-stressful way to keep your body in good condition and keep from overworking your thyroid gland and causing it to become less productive. You will find that the less stress you put on your thyroid the better the gland is able to function. When you do extreme workouts you will cause the gland to produce less hormones.