5 yoga asanas to improve thyroid problems

Owing to its myriad health benefits, people practise yoga all around the globe. We are aware of its effectiveness in providing relief from stress, pain, and other joint and muscle-related problems. Besides these benefits, yoga is also effective for other severe health issues such as cardiac and respiratory problems, diabetes, and hypothyroidism.

Hypothyroidism or Underactive Thyroid is a health condition common worldwide. The thyroid is a small gland in the throat which secretes hormones, that is responsible for the body's metabolism, temperature and growth. When the thyroid gland cannot produce enough thyroid hormones, it is called ‘Underactive Thyroid’. This condition is characterized by symptoms like fatigue, cold sensitivity, constipation, dry skin and unexplained weight gain.

Yoga asanas can help in maintaining the glands healthy and metabolism. Here are the five yoga asanas beneficial for the thyroid:

01/ ​Plough Pose or Halasan

Step 1: Lie down on your back with your arms resting by your side.

Step 2: Breathe in and lift your legs up to 90 degrees by engaging your abdominal muscles.

Step 3: Press your shoulder into the ground and then support your back. Use your hands to lift your hips off the floor.

Step 4: Push your toes behind your head until they touch the floor, in such a way that your back should be perpendicular to the ground.

Step 5: Hold the position for a few 4-5 breaths, then come back to the starting position

02/ ​Boat pose or Navasana

Step 1: Sit down on the floor with your legs stretched to next each other and arms by your side.

Step 2: Slowly lean your upper body slightly towards the back. Keep your spine straight and tuck your chin towards your chest.

Step 3: Bend your knees and balance on your body weight on your sitting bones. Gently lift both your legs into the air. Your toes should be 1 foot above the ground and body in 'V' shape.

Step 4: Stretch your arms in front of you. They should be parallel to the floor with your palms facing each other.

Step 5: Engage your core muscles as you breathe in and out.

03/ ​Legs-Up-the-Wall or Viparita Karani

Step 1: Lie down on your back next to a wall.

Step 2: Fold your legs to your chest and roll towards the wall. Rest your legs on the wall, and your head and body on the ground.

Step 3: Try to form a 90-degrees angle and ensure that your shoulders and hips are in line.

Step 4: Relax and practice deep breathing. After 10 minutes, fold your legs to your chest and roll to the side.

04/ ​Corpse Pose or Shavasana

Step 1: Lie down comfortably on your back with your hands and legs by your side.

Step 2: Close your eyes and try to relax your mind.

Step 3: Breathe in slowly through your nostrils and draw attention to every part of your body starting from your toes.

Step 4: Breathe out and think of the body in a relaxed state. Stay in this pose for 10 minutes and then come back to normal position.

05/ ​Shoulder Stand or Sarvangasana

Step 1: Lie down on your back on the yoga mat with your arms resting by your side.

Step 2: Press your arms and shoulder firmly into the floor for support. Breathe in and slowly lift your legs up to a 90 degrees angle.

Step 3: Breathe out and lift your hips off the ground. Press your hands into your lower back to support the hips.

Step 4: Hold the body and legs in a straight line from the shoulders. Do not support your body weight on your neck or head.

Step 5: Breathe in and out for 4-5 seconds and then slowly come back to the starting position.

from LifeStyle