Yoga Poses for Thyroid: 11 Best yoga poses for thyroid health

Yoga Poses for Thyroid brings many benefits to your overall health and well-being. Additionally, it can balance your energy, increase flexibility, and relieve stress. 

There is a link between stress and hypothyroidism, but some yoga poses are believed to balance an underactive or overactive thyroid gland.

Moreover, studies have shown the positive effect of yoga in improving thyroid function.[1]

Consult your doctor before beginning any yoga program.

Symptoms of thyroid disorders

The thyroid gland secretes and produces important hormones that play a role in many different systems throughout the body. 

However, when the thyroid gland secretes too much or too little of these important hormones, it is called thyroid disease.

Few Symptoms of thyroid disorders includes:

  • Fatigue after sleeping 8 to 10 hours a night or needing to take a nap daily.
  • Weight gain or the inability of losing weight.
  • Mood swings, depression, or anxiety.
  • Low sex drive.
  • Hormone imbalances – PMS, irregular periods, infertility
  • Cold feet and hands.
  • Muscle pain, joint pain, carpal tunnel syndrome, or tendonitis.
  • Constipation.
  • Dry or cracking skin, brittle nails. 
  • Excessive hair loss.
  • Poor concentration or poor memory.
  • Neck swelling, hoarse voice or snoring.

Causes of thyroid disorders

Hyperthyroidism and hypothyroidism can be diagnosed by examining the levels of thyroid hormones in the blood. 

The hormones secreted by the thyroid gland itself are measured, as well as thyroxine (TSH), a chemical released by the pituitary gland that triggers the production of hormones in the thyroid gland.

Hyperthyroidism is due to an overproduction of thyroid hormones, although the condition has several causes, including:

  • Graves’ disease.
  • Sub-acute thyroiditis
  • Toxic adenomas
  • Excessive iodine consumption

Hypothyroidism; few causes of hypothyroidism include:

  • Hashimoto’s thyroiditis.
  • Exposure to excessive amounts of iodide
  • Removal of the thyroid gland

11 Best yoga poses for thyroid health

Yoga poses for thyroid are considered throat stimulating. 

Additionally, they’re thought to improve circulation and energy flow around the thyroid and stretch and strengthen the neck.

Here are the 11 best yoga poses for thyroid issues.

1. Legs-up-the-wall pose or Viparita Karani

This Yoga Poses for Thyroid is a restorative inversion. However, it doesn’t put pressure on the neck and is suitable for most people. 

Additionally, it’s an excellent choice since it’s passive and helps to restore your balance. And, the pose is thought to relieve stress that can contribute to thyroid imbalance. 

Yoga instruction

  • Begin by sitting with your right side against the wall.
  • Now get your legs up along the wall at the same time as you lie back.
  • Buttocks can be right up against the wall or a few inches away.
  • Now, soften your throat as you relax your neck and chin.
  • keep your arms alongside your body, above your head, or in any comfortable position.
  • Remain in this position for up to 10 minutes and breadth normally.
  • To come out of the pose, push yourself away from the wall.

Also, See…Yoga for anxiety.

2. Boat pose or Navasana

This yoga poses for thyroid health, is said to have a positive influence on the thyroid.

Yoga instruction

  • Begin by sitting on the floor with your legs extended in front of you with your hands on the floor beside you.
  • Now slowly lean your upper body back slightly while keeping your spine straight.
  • Tuck your chin toward your chest and balance on your two sitting bones and your tailbone.
  • Now gently lift your legs into the air, bringing your toes a little higher than eye level.
  • And then lift your arms so they’re parallel to the floor with your palms facing each other.
  • Stay in this pose for up to 1 minute and engage your core and keep your breathing deep and relaxed.

3. Supported shoulderstand or salamba sarvangasana

Shoulderstand is often the best yoga pose for thyroid and is suggested to treat the thyroid. Moreover, it’s an inversion that stimulates blood flow to the glands in the upper body. 

Additionally, it is believed to have a positive effect on the efficiency of the thyroid. Furthermore, the way your chin is tucked into your chest in this position is believed to benefit thyroid function.

Yoga instruction

  • Begin by lying flat on your back with your arms alongside your body and your palms facing down.
  • Press your arms and back into the floor for support and on an inhale, lift your legs up to ninety degrees.
  • Now gently exhale and bring your legs over your head.
  • Get your hands to your lower back to support your body.
  • You must keep your fingers towards your hips and point up with your pinky fingers on either side of your spine.
  • Now, raise your legs gently straight up toward the ceiling.
  • Try and aim to keep your shoulders, spine, and hips in one line if it’s possible.
  • Get your chin tucked into your chest as you keep your neck in one position.
  • Release the pose by slowly releasing your legs back over your head and then to the floor.
  • Hold the pose for 60-120 sec.

Keep check of your neck during this pose and discontinue the practice if you have any discomfort.

Also, See…Yoga poses for Glowing skin

4. Fish pose or Matsyasana

This yoga poses for thyroid issues is the perfect counterpose to shoulder stand. Moreover, it is accessible and can also be done easily. 

Additionally, when you hang your head in a fishy position, it stimulates the thyroid gland by exposing the throat area.

Yoga instruction

  • Begin by sitting on your buttocks and your legs extended in front of you.
  • Now, move to one side at a time and place your hands underneath your buttocks.
  • Get your palm’s face down and your fingers facing toward your toes.
  • Now slowly, draw your elbows into each other and open your chest.
  • Very gently lean back onto your forearms and elbows.
  • And, open your chest as much as possible and press into your arms to stay lifted.
  • Now, drop your head back if you feel comfortable.
  • Hold the pose for 1-2min and release by lifting your head, releasing your hands, and lying down on your back.

Fish poses and shoulder-stand are believed to be most effective in improving thyroid function.

5. Camel pose or Ustrasana

This is another best yoga asana for thyroid as the neck extension in camel pose stimulates your thyroid gland and increases circulation to this area.

Yoga instruction

  • To start come onto your knees with your feet extended behind you.
  • make sure to keep your hips, knees, and shoulders in one line.
  • Now, place your hands at the base of your spine with your fingers facing down and your pinky fingers on either side of your spine.
  • Get your elbows in toward each other and open your chest and keep pressing your thighs, hips forward as you slowly bend back.
  • Now, get your head down gently and reach back to hold your ankles.
  • Hold the pose for 1-2 min and release the pose.

6. Cat-cow pose or Chakravakasana

Due to its fluid motion, the cat-cow pose is considered best to stimulate your thyroid. Additionally, drawing your chin into your chest and then exposing your throat chakra brings blood flow to this area. 

Moreover, this pose is thought to benefit the circulation of spinal fluid, increase mental clarity and enhance energy. 

Yoga instruction

  • To start, get onto all fours with your wrists directly under your shoulders and your knees underneath your hips.
  • Now, first, inhale and let your belly fill with air, and drop toward the mat.
  • Second, look up toward the ceiling and lengthen your neck and throat.
  • Then exhale and draw your navel into your spine and tuck your chin into your chest as you lift and round your spine toward the ceiling.
  • Your breadth must guide the movement, continue for a few minutes and relax.

Also, See… Best Yoga for Emotional Health.

7. Plow pose or Halasana

This Yoga Poses for Thyroid is believed to get the same thyroid stimulation as it does in shoulder-stand. 

Yoga instruction

  • Start by lying flat on your back with your arms alongside your body and your palms facing down.
  • Press down your arms and back into the floor for support.
  • Now, on an inhale, lift your legs up to ninety degrees and slowly exhale and bring your legs over your head.
  • Get your hands to your lower back to support your body.
  • You can keep your hands on your hips if your feet do not touch the floor or the prop.
  • Release the pose by bringing your arms on the floor alongside your body after holding the pose for 60-90 sec.

8. Wheel pose or Chakrasana

This yoga for thyroid is believed to be a heart opener, which means it gives you energy. Additionally, it also stimulates energy flow to the thyroid area as your neck opens.

Yoga instruction

  • Start lying flat on your back and bend your knees to bring your heels in close to your body.
  • Now, get your elbows to face toward the ceiling as you put your hands on the floor next to your head.
  • Keep your fingers pointing toward your shoulders and make sure your feet are not wider than your hips.
  • Now, press into your feet, and on an exhale, lift up your tailbone and buttocks.
  • Press into the insides of your feet and press into your hands as you lift up onto the crown of your head.
  • Now, press all four points into the floor as you lift your head off the floor and straighten your arms.
  • Make your head hang back and release any tension in the throat.
  • And, slowly release out the pose the same way you came up after holding for 1-2 min.

9. Cobra pose or Bhujangasana

These yoga poses for thyroid health bring gentle stimulation to the thyroid gland. And, not as intense as some poses that have you tilting your head all the way back. 

Yoga instruction

  • Start by lying flat on your stomach with your hands underneath your shoulders and your palms pressing down.
  • And, squeeze your elbows into the side of your chest.
  • Now, press into your palms as you feel the energy of your thumbs drawing back. 
  • Inhale, slowly lift your head, chest, and shoulders and come partway, halfway, or all the way up.
  • Make sure you keep a slight bend in your elbows.
  • Release the pose by bringing your head back to the center after holding the pose for 1-2 min.

10. Child Pose or Shishu asana

This yoga for thyroid is a relaxation pose. and help cure migraines and relieves stress. Additionally, it is also said to be a restorative asana that stretches the hips, ankle, and thighs.

Yoga instruction

  • Start by sitting on your heels in Vajrayana.
  • Now, bend forward and keep the knees together.
  • Now, stretch out your arms.
  • Rest your arms and your forehead on the floor and hold the pose for 1-2min.

11. Corpse pose or shavasana

This yoga for thyroid allows your body to rest and open fully and completely supported. Additionally, it allows for complete relaxation and is great to unwind and destress. 

Yoga instruction

  • Start with lying flat on your back with your feet about hip-width apart and your toes splayed out to the side.
  • Extend your arms away from the body with your palms facing up and keep your head, neck, and spine in one line.
  • Now, allow yourself to relax completely and let go of any tension in the body.
  • Hold the pose for 12 min.

Also, See… yoga for weight loss.


Adding some or all of these yoga poses for thyroid health into your routine may help to improve your thyroid function.

Yoga may be considered as supportive or complementary therapy so try to do at least a little bit of yoga each day.