Yoga poses for thyroid problems

Introduction

Thyroid disorders, such as hypothyroidism and hyperthyroidism, affect millions worldwide. The thyroid gland plays a critical role in regulating metabolism, body temperature, and hormone production. While conventional treatment often includes medications and hormone therapy, yoga may serve as a supportive practice that promotes relaxation, improves circulation, and encourages endocrine balance.

What Are Thyroid Problems?

The thyroid is a small, butterfly-shaped gland located in the front of the neck, wrapped around the trachea. It produces hormones that regulate the body’s metabolism. Thyroid problems may occur due to iodine deficiency, autoimmune diseases like Hashimoto’s thyroiditis or Graves’ disease, or inflammation due to viral or bacterial infections.

Common thyroid disorders include:

• Hypothyroidism – underactive thyroid
• Hyperthyroidism – overactive thyroid
• Goitre – enlargement of the thyroid
• Thyroid nodules or cancer

Can Yoga Help with Thyroid Conditions?

While yoga cannot cure thyroid disorders, it may help relieve certain symptoms associated with stress, fatigue, and poor circulation. Some yoga poses gently stimulate the throat, neck, and endocrine system, potentially promoting better blood flow and relaxation.

Note: Yoga is a complementary practice. It should not replace medical treatment. Consult your healthcare provider before beginning any yoga regimen for thyroid issues.

10 Yoga Poses That May Support Thyroid Function

There are a lot of yoga poses for the thyroid that is thought to be good for your throat. They’re thought to improve the flow of blood and energy around the thyroid and stretch and strengthen the neck, which helps the thyroid work better.

Make sure to respect your body’s limitations. This is important. When you’re yourself, be gentle and easy. It’s up to you to change or adjust the poses to fit your own needs. Do not have to do all of the poses at once. If you want, you can try a few poses during the day to see what you like.

1. Shoulder stand pose with support can help you do

• You can put a folded towel or blanket under your shoulders.
• Make sure your shoulders are on the blanket and let your head rest on the mat.
• Lay down on your back.
• Push your arms back into the floor.
• On an inhale, raise your legs to ninety degrees and keep them there.
• Slowly let go of your breath and put your legs over your head.
• Bring your hands to your lower back to keep your body steady.
• If it’s possible, try to keep your shoulders, spine, and hips in one line.
• Your chin should be tucked into your chest as you keep your neck still.
• Take your legs back over your head to end the pose.

2. You could do a Plough posture

• Lie on your back with your arms by your side and your palms facing down.
• Press your arms and back into the ground for help.
• slowly let out a breath and put your legs over your head.
• Your body will be more stable if you put both hands on your lower back to keep it in place.
• Keep your fingers pointing up toward your hips, with your pinky fingers on either side of your spine, and keep your fingers together.
• You can put a bolster or block under your feet if your feet don’t touch the ground.
• Release the pose by putting your arms on the floor next to your body.
• slowly inhale to raise your legs and move your spine back to where it should be on the floor.
• Let out a sigh as you lower your legs to the ground.

A pillow can be used to support your feet if they don’t reach all of the way to the ground in the thyroid exercise.

3. Fish pose for a thyroid

• Sit on your back with your legs out.
• The palms of your hands should be facing down.
• Draw your elbows together and widen your chest.
• Lean back on your forearms and elbows in a slow, steady way.
• Drop your head back if you feel safe.
• Lift your head, let go of your hands, and lay down on your back to let go.

Yoga poses for the thyroid are the fish pose which can help to improve thyroid function.

4. Pose with the legs up the wall

• Lift your legs along the wall as you lay back.
• You can put your buttocks right up against the wall or a few inches away from the wall.
• As you relax your neck and chin, make your throat a little easier to swallow by putting your jaw down.
• For up to 20 minutes, stay in this way.
• There are two ways you can do a variation: You can let your legs spread wide to the side or bring the soles of your feet together and bend your knees. 
• When you push yourself away from the wall, you can get out of the pose.

5. The cow-cat position

• When you get on your hands and knees, put your wrists under your shoulders and your knees under your hips.
• Then, go back to the centre and make sure you have equal weight on all four points.
• Take a deep breath in, and let your belly fill with air.
• To make your neck and throat longer, look up at the ceiling.
• It’s time to let out a big breath and push your navel into your spine,
• As you lift and round your spine toward the ceiling, tuck your chin into your chest.
• Allow your breath to help you move.
• Continue to move in this way for a few minutes, then stop.

6. It’s time for a boat pose!

• Hands-on the floor.
• Slowly, bend your upper body back a little.
• Make sure your spine is straight and your chin is tucked in toward your heart.
• Make sure your knees are bent.
• As long as it’s possible, try to keep your knees straight.
• Bring your toes a little above your eye level.
• Lift your arms so they’re parallel to the ground.
• For up to a minute, stay in this pose.
• Bend your knees into your chest to get out of the pose.
• Keep balancing, for a while, hug your legs and put your head down.

7. You can have a camel pose

• Down on your knees with your feet out.
• Keep your knees, hips, and shoulders in a straight line at all times.
• Draw your elbows in toward each other and open your chest to make room for your arms.
• Your legs and hips should keep moving backwards as you start to slowly bend your knees and hips backwards.
• Let your head fall back.
• You can reach back and hold your ankles.
• Put your feet on the ground.
• Bring your hands back to your lower back before you raise your arms to let go of the pose.

8. Get a cobra posture

• Lie on your stomach with your hands under your shoulders and your palms pressed down on the ground.
• Your elbows should fit into the side of your chest, and you should push them together.
• Press your palms as you feel the energy of your thumbs move away from you. 
• Keep a slight bend in your elbows when you do this.
• If it’s okay, you can let your head fall back.
• Bring your head back to the centre and let go of the pose.
• Take a slow, deep breath, and then slowly lower your body back down to the mat.
• Gently shake your hips to free your lower back by moving them side to side.

9. Bow pose for the thyroid

• As you put your hands on the floor next to your head, turn your elbows toward the ceiling.
• Keep your fingers pointing toward your shoulders.
• Press into your feet, and on an exhale, lift your buttocks so that they are level with your feet.
• Your knees should work together to keep your thighs strong.
• Lift up your head, then press it into your hands.
• As you lift your head off the ground and straighten your arms, press all four points into the floor.
• Take a breath and let your head hang back.
• Slowly come out of the pose as you come up.
• You should take some time to fully relax your body.
• If this pose is too hard or hurts you, don’t do it.

10. Corpse pose for something like the thyroid

• Your feet should be about hip-width apart and spread out to the side.
• Make sure your palms are facing up when you spread your arms out.
• Place your head, neck, and spine in a straight line.
• Allow yourself to completely relax and let go of any tension in the body, and you will feel better.
• Take a heavy fall to the ground as your breath slows down.
• There is a chance you could bend your knees to help support your back.
• Pillows can be put under your knees for extra help.

All these poses allow you to completely rest. It’s a great way to relax and not get stressed out. It is possible to do a guided meditation or Yoga Nidra while you’re lying down.

Safety Tips

• Always listen to your body—avoid forcing any posture.
• Use props like blankets or yoga blocks when needed.
• If you have a thyroid nodule, goitre, heart disease, or cervical spondylosis, consult your doctor and a qualified yoga therapist.
• Practice under supervision if you’re a beginner or have medical conditions.

Conclusion

Yoga can be a helpful complementary approach for people managing thyroid-related symptoms. Specific poses that stretch, compress, or stimulate the neck region may gently support thyroid function while reducing stress, which is often linked to hormonal imbalance. However, yoga is not a substitute for medical treatment, and professional guidance is essential.

Frequently Asked Questions (FAQs)

Disclaimer

This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before beginning any new exercise, dietary, or wellness routine, especially if you have a diagnosed thyroid disorder.

References

• Baishya, A., & Metri, K. (2024). Effects of yoga on hypothyroidism: A systematic review. Journal of Ayurveda and Integrative Medicine, 15(2), 100891. https://doi.org/10.1016/j.jaim.2024.100891
• Chakraborty Amrita, Mukherjee Mitali, Kumari, C. S., & Kumar Rupesh. (2025). Can Yoga Help to Manage the Symptoms of Thyroid Diseases? International Journal of Yoga, 18(1), 3–12. https://doi.org/10.4103/ijoy.ijoy_147_24