What are some yoga tips for a person with thyroid problems?
8 yoga postures to fight hypothyroidism
Added to this was a period of intense stress, a recent pregnancy … in short, a thyroid that goes awry with all that hypothyroidism can cause as symptoms: fatigue, depression, permanent cold sensation …
However, by being well followed medically (I am currently taking Levothyrox), by implementing some small changes in your lifestyle (diet, physical activity …) and with some yoga postures well targeted, all this can be in order!
We will see all this in details, but first of all let’s start from the beginning:
1. What is hypothyroidism?
1.1 How does the thyroid work?
- The hypothalamus , located in the brain, produces the Thyrotropin Releasing Hormone (TRH).
- TRH reaches the pituitary gland , which then produces Thyroid – Stimulating Hormone (TSH or Thyrotropin).
- TSH is secreted into the blood, where it causes the thyroid to secrete Triiodothyronine (T3) and Thyroxine (T4).
- Primary hypothyroidism: when there is a problem with the thyroid itself that leads to a reduction in the production of Thyroxine and Triiodothyronine.
- Secondary hypothyroidism: when the pituitary does not release enough Thyroid Stimulating Hormone (TSH). The thyroid then receives the wrong instructions and produces less Thyroxine and Triiodothyronine.
- Secondary hypothyroidism: when there is a disturbance in the first stage of thyroid hormone production. The hypothalamus does not release enough Thyrotropin Releasing Hormone (TRH), which prevents the pituitary gland and thyroid from functioning properly .
1.2 The symptoms of hypothyroidism
The main symptoms of hypothyroidism that can be encountered are:
- Dry skin
- Swelling of the limbs and face
- Hair dry and brittle hair and hair loss
- Formation of goiter and / or nodules
- Swelling of the tongue
- Heart palpitations
- Disorders of concentration and memory .
- Numbness or tingling fingers
- Slowing metabolism inducing weight gain
- Drop in libido
- Feeling cold, difficulty warming up
- Intense fatigue
2. Balance your thyroid with yoga
- on the one hand, for its beneficial effect on stress management , through breathing and meditation exercises
- on the other hand, yoga also allows you to stretch and do some work on the throat area where the thyroid is located
- Then, because a malfunction of the thyroid will also disrupt the circulation, but yoga is particularly concerned with circulating the energy in the body
2.1 Circulating energy with asanas
1. The boat
- Sit in a seated position, knees bent, feet on the ground, hands behind you with fingers in the direction of the feet
- Extend the spine, tuck the belly button and open the chest
- Keep your balance on the sacrum and buttocks and lift your feet
- Stay in the elevation by stretching the spine and opening the chest well and extend the arms parallel to the floor
- When you feel enough balance, stretch your legs well
- Stay in the position for 5 to 10 breaths or about 1 to 2 minutes
2. The bridge
- Lie on your back, bend your knees, your heels near the buttocks
- Place your hands under the bottom of your back that support the pelvis
- Push on your legs and lift the pelvis while trying to open the chest
- Stay in the position for 10 breaths or about 3 minutes
3. The candle
- Lie on your back, arms close to your body, palms on your hands
- Raise your legs to the ceiling
- Bend your elbows to place your palms on your lower back to support the weight of your body
- Raise your legs a little higher by moving the fulcrum of your body to the ground towards the shoulders
- Adjust yourself in the position by trying to have your back straight, aligned with the legs
- Relax your face and throat, look at your chest and breathe in your belly
- Hold posture 30 seconds and gradually increase the duration to stay between 3 and 5 minutes in this asana
4. The plow
- From the posture of the candle, gently lower the legs behind the head while trying to touch the toes on the ground
- If you can put your toes and feel comfortable, release your hands from your lower back and weave your fingers under your back
- Stay in the position for 10 breaths or about 3 minutes
5. The wheel
- Lie down on the floor. Bend your knees, feet apart from the width of the hips and the heels close to the buttocks.
- Bend your elbows and place your hands on the floor, near your head, palms open and spread, fingers pointing to the shoulders
- Press the shoulders to the ground and feel the chest open and rise slightly
- Keep your feet firmly on the ground and press your hands and lift the hips to place the top of your skull on the ground
- Stay in this position for 1 or 2 breaths
- Inhale and on an exhale, hold your feet firmly to the ground, and press the ground heavily to lift the entire upper body and take off the top of the skull. Try to reach out as much as you can.
- Hold the pose between 5 and 10 breaths
6. The camel
- Get down on your knees, knees apart from hip width, upper body up. The toes are crooked on the ground or, if you are more flexible, lying down and pointing backwards.
- Put your hands on the bottom of your back
- Keep your lower body stable and roll your shoulders backwards by lifting the chest
- On an exhalation, start tilting backwards keeping your chest open and try to catch your heels with your hands
- Stay in the position between 30 seconds and 1 minute while breathing in the chest to facilitate its opening.
7. The lion
- Kneel down, knees wide of hips
- Cross your right ankle on the left one and sit back gently on your heels. The toes point outwards and the ankles are flat on the ground. Open the chest well. First, place both hands on top of your knees.
- Place your hands in front of you on the floor and tilt your body weight forward to support your hands and knees. Spread your fingers and press your hands firmly on the knees like the claws of a lion.
- Take a deep breath, lower your jaw and open your mouth as wide as possible
- Pull your tongue and pull it down towards the chin
- Open your eyes wide and look straight ahead
- Contract the muscles in front of the throat
- Exhale loudly making a sound that looks like a lion with a cat in the throat ????
- Repeat the posture 3 times
8. The eagle
- Start standing, arms down the body
- Bend your knees. Balance your right foot and cross your left thigh on the right. Fix your gaze on a point in front of you. Crochet the top of your left foot behind your right ankle.
- Extend your arms in front of you and place your left arm under the right
- Bend your elbows and mount your forearms perpendicular to the floor. Place your left arm under the right. Clasp your hands, press your palms together
- Always fix your gaze on a point far ahead of you in the manner of an eagle fixing its prey.
- Keep the posture for 5 breaths or 1 minute
2.2 Practice pranayama by stimulating the throat chakra
1. The Thyroid’s breathing
2. The cat’s posture
3. The frog rises
4. Meditation with the mantra Ra Ma Da Sa
3. Alternative methods to treat thyroid
3.1 Treat your diet
3.2 Do physical activity
3.3 Drink herbal teas
- Ashwagandha root : Ashwagandha is traditionally used in Ayurvedic medicine. It stimulates thyroid function and is a popular herb for general health and longevity.
- The oat grass : It helps the nervous system, improves circulation and increases energy levels and libido!
- The Thistle : it is a plant traditionally used to stimulate the liver, but it also affects the thyroid. It also helps to lower cholesterol, which may be interesting because, generally, people with hypothyroidism also have high cholesterol.
- The black cohosh : it stimulates the production of thyroid hormones. It also balances estrogen levels, but an imbalance in estrogen can also interfere with optimal thyroid function.