Thyroid disorders, such as hypothyroidism and hyperthyroidism, affect millions worldwide. For example, it is estimated that approximately 200 million people globally suffer from some form of thyroid disease [1]. 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 is increasingly studied as a supportive practice that may promote relaxation, improve circulation, and encourage endocrine balance by mitigating stress [2].
10 Yoga Poses That May Support Thyroid Function
Yoga poses aimed at the throat and neck region are traditionally believed to support the thyroid gland. These poses are thought to improve blood and energy flow, while gently stretching and strengthening the neck area [3]. It is important to understand that yoga is a complementary practice and not a cure for thyroid disorders.
Key Safety Note: Make sure to respect your body’s limitations. Practice gently and modify poses as needed. You do not have to perform all of the poses at once; try incorporating a few into your daily routine to see what feels best.
1. Shoulder Stand Pose (Sarvangasana)
Lie down on your back. Push your arms into the floor. On an inhale, raise your legs to ninety degrees. Slowly exhale and bring your legs over your head. Bring your hands to your lower back for support, keeping your body steady. Try to keep your shoulders, spine, and hips in one line if possible. Your chin should be tucked into your chest, keeping your neck still. Place a folded towel or blanket under your shoulders to protect your neck. Take your legs back over your head to end the pose.
Mechanism
The Shoulder Stand (Sarvangasana) is traditionally believed to stimulate the thyroid gland by increasing blood flow to the neck area due to the inversion and the chin lock (Jalandhara Bandha), which may support hormone production and metabolic regulation [4].
Contraindications
Avoid this pose if you have uncontrolled high blood pressure, glaucoma, neck injury, cervical spondylosis, or during menstruation.
2. Plough Pose (Halasana)
Lie on your back with your arms by your side and your palms facing down. Press your arms and back into the ground for support. Slowly exhale and bring your legs over your head. You can support your lower back with your hands to keep your body stable, or keep your arms extended on the floor. If your feet don’t touch the ground, you can use a bolster or yoga block for support. Release the pose by placing your arms on the floor next to your body. Slowly inhale to raise your legs and move your spine back to the floor. Exhale as you lower your legs to the ground.
Mechanism
Plough Pose (Halasana) enhances blood circulation to the neck region and gently stimulates the thyroid gland through the chin-to-chest compression, similar to Shoulder Stand.
Contraindications
Similar to Shoulder Stand, avoid this pose if you have neck injury, severe back pain, or uncontrolled high blood pressure.
3. Fish Pose (Matsyasana)
Lie on your back with your legs extended. Place your palms face down under your buttocks. Draw your elbows together and widen your chest. Slowly and steadily lean back onto your forearms and elbows. Inhale, press the elbows and forearms into the floor, arch your back, and allow your head to gently drop back, resting the crown lightly on the mat, if comfortable. Avoid putting full weight on your head. To release, lift your head, flatten your back, and lie down.
Mechanism
Fish Pose (Matsyasana) deeply stretches and opens the throat area, which may stimulate the thyroid gland and support hormonal balance by relieving tension in the area.
4. Legs-Up-the-Wall Pose (Viparita Karani)
Lay back and lift your legs along the wall. You can have your buttocks right up against the wall or a few inches away. Relax your neck and jaw. Stay in this pose for up to 20 minutes. Variation: You can allow your legs to spread wide to the side or bring the soles of your feet together, bending your knees. To exit the pose, push yourself away from the wall and roll to one side.
Mechanism
Legs-Up-the-Wall Pose (Viparita Karani) is a restorative inversion that supports venous return and significantly reduces stress, indirectly benefiting thyroid regulation through improved autonomic balance [2].
5. Cow-Cat Position (Marjaryasana-Bitilasana)
Start on your hands and knees, aligning your wrists under your shoulders and your knees under your hips. Distribute your weight equally on all four points. Cat Pose (Exhale): Push your navel into your spine, rounding your back toward the ceiling, and tuck your chin toward your chest. Cow Pose (Inhale): Let your belly drop, looking up at the ceiling to lengthen your neck and throat. Continue to move with your breath for a few minutes.
Mechanism
Cow-Cat Position increases spinal flexibility and provides a gentle, rhythmic stimulation to the neck region, which may help promote optimal thyroid gland activity and circulation.
6. Boat Pose (Paripurna Navasana)
Sit on the floor with your hands on the floor beside you. Slowly lean your upper body back slightly, ensuring your spine remains straight. Bend your knees, lifting your feet off the ground. Lift your arms so they are parallel to the ground. For a greater challenge, try to straighten your knees. Bring your toes to approximately eye level. Hold for up to a minute. To exit, bend your knees into your chest, hug your legs, and lower your head.
Mechanism
Boat Pose (Paripurna Navasana) strengthens the core muscles and engages the neck and throat through focused posture, indirectly supporting endocrine function, including thyroid health, by improving overall bodily energy.
7. Camel Pose (Ustrasana)
Kneel with your feet untucked. Keep your knees, hips, and shoulders in a straight line. Draw your elbows toward each other to open your chest. Slowly begin to bend backward, keeping your hips moving forward over your knees. Reach back to hold your ankles or place your hands on your lower back for modification. Let your head fall back gently if safe. To release the pose, bring your hands back to your lower back before using your core strength to rise.
Mechanism
Camel Pose (Ustrasana) provides a deep, active stretch to the front neck area, enhancing thyroid gland stimulation and is believed to support hormone secretion.
Contraindications
If you have severe neck or back issues, use caution and avoid letting your head drop back fully.
8. Cobra Pose (Bhujangasana)
Lie on your stomach with your hands under your shoulders and your palms pressed down. Keep your elbows tucked close to the side of your chest. Press your palms and feel the energy moving away from your thumbs. Keep a slight bend in your elbows. Lift your chest off the mat, keeping the neck long. If comfortable, you can let your head fall back gently. Bring your head back to the center and slowly lower your body back down to the mat to release the pose.
Mechanism
Cobra Pose (Bhujangasana) activates the thyroid by stretching the neck and upper chest, which may improve glandular function and support metabolism.
9. Bow Pose (Dhanurasana)
Lie on your stomach. Reach back and grasp your ankles or the tops of your feet. On an exhale, lift your chest and thighs off the floor, pulling your legs back against the resistance of your hands. Gaze forward. Take a breath and allow your head to hang back gently. Slowly come out of the pose as you lower your body. If this pose is too hard or causes pain, do not force it; try the Cobra Pose instead.
Mechanism
Bow Pose (Dhanurasana) compresses and massages the abdominal and neck region, which is theorized to enhance thyroid gland activity and hormone production.
10. Corpse Pose (Savasana)
Lie on your back. Your feet should be about hip-width apart and allowed to fall out to the side. Spread your arms out with your palms facing up. Align your head, neck, and spine. Allow yourself to completely relax and let go of any tension in the body. Allow your breath to slow down naturally. You can place pillows under your knees for extra back support.
Mechanism
Corpse Pose (Savasana) is critical for promoting deep relaxation and reducing stress hormones (like cortisol) that can adversely affect thyroid function by disrupting the Hypothalamic-Pituitary-Thyroid (HPT) axis. It directly supports hormonal balance through stress mitigation.
Safety Tips
- Always listen to your body—avoid forcing any posture.
- Use props like blankets or yoga blocks when needed for support.
- If you have a thyroid nodule, goitre, heart disease, or cervical spondylosis, consult your doctor and a qualified yoga therapist before attempting any of these poses.
- Practice under the supervision of a certified yoga instructor if you’re a beginner or have existing 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 [3]. However, yoga is not a substitute for medical diagnosis or treatment, and professional medical guidance is absolutely essential.
Frequently Asked Questions (FAQs)
Can yoga cure thyroid problems?
No. Yoga cannot cure thyroid disorders, but it may help manage symptoms like fatigue, mood swings, and stress [2].
Which yoga is best for thyroid?
Poses like Fish Pose, Shoulder Stand, and Plough Pose are traditionally considered beneficial due to their stimulation of the throat area, but restorative poses like Savasana and Viparita Karani are arguably the most essential for stress management.
How often should yoga be done for thyroid health?
Practicing yoga 3–5 times a week with proper technique and supervision may help relieve symptoms [3]. Consistency is key.
Is it safe to do shoulder stand or plough pose with thyroid problems?
These poses can benefit some individuals but may not be safe for everyone, especially those with pre-existing neck or cardiovascular conditions. Always consult your doctor before attempting inversion postures.
Does stress affect thyroid function?
Yes. Chronic stress can disrupt the hypothalamic-pituitary-thyroid (HPT) axis, influencing hormone balance and potentially worsening thyroid conditions.
Disclaimer: This article is for informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider or endocrinologist before beginning any new exercise, dietary, or wellness routine, especially if you have a diagnosed thyroid disorder. Do not use this information to self-diagnose or replace prescribed medical care.
References
[1] Chakraborty, A., Mukherjee, M., Kumari, C. S., & Kumar, R. (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
[2] 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
[3] Nilkantham, S., Majumdar, V., & Singh, A. (2023). Scientific yoga module for hypothyroidism: A study protocol for tele-yoga RCT. Contemporary Clinical Trials Communications, 33(101157), 101157. https://doi.org/10.1016/j.conctc.2023.101157
[4] Saraswati, S. S. (2002). Asana Pranayama Mudra Bandha. Yoga Publications Trust. https://www.biharyoga.net/
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