Module 8
Develop a Calm and centered mind by moving the body
If you are like most people, calming the mind takes practice and a lot of it! One of the best places to start is with yoga. Yoga also provides numerous health benefits for the thyroid.
Yoga for the Thyroid
Yes, Concentrated Body Movement is Great for the Thyroid!
Up to this point we’ve spent a lot of time discussing nutrition. Rightfully so because healing begins in the gut. However, we can’t overlook how our mindset is a key component in our healing. Life can be hectic and stressful enough without adding in an autoimmune diagnosis. An autoimmune diagnosis, such as Hashimoto’s, can feel so frustrating and overwhelming. When we are living with high anxiety and stress levels it increases the production of cortisol which in turn intensifies autoimmune responses such as: adrenal fatigue, weight gain, inflammation, bloat, achy joints, and in some cases reoccurring shingles. This can make calming the mind during times of uncertainty and anxiety very challenging. Have you ever had someone tell you to “just calm down” when you’re upset? Yeah, how did that work out for you?
If you are like most people, calming the mind takes practice (and a lot of it)! One of the best places to start in learning how to calm the mind is by incorporating yoga into your daily routine. Yoga is a concentration of movement with a focus on breathing. There are many physical health benefits to doing yoga as well! Did you know that certain yoga poses actually aid in healing the thyroid and optimize thyroid health and function?
Yes, Concentrated Body Movement is Great for the Thyroid!
Yoga is not only beneficial in releasing stress, but it encourages the thyroid gland to release thyroxin which helps with the body's metabolism. In addition, 10-15 minutes of yoga first thing in the morning helps to loosen stiff joints and get the blood flowing to sore muscles. It also helps us to work on our flexibility, core strength, and balance; all the things we start to lose as we age. Another option would be 10-15 minutes of yoga before bed which can help to calm the mind and allow you to fall asleep peacefully and relaxed.
Yoga poses that benefit the thyroid
The following yoga poses focus on stimulating the throat.
These poses are thought to improve circulation, as well as strengthen the neck where the thyroid is located.
Helpful Hint: It is important to only stay in yoga poses for as long as it feels comfortable and build on this time with each session. With each pose be sure to have a slow, steady breath and breathe in your mouth and out through your nose. Concentrate and focus on your breathing. Making sure it is not shallow or labored. Aim to do each pose for 3-5 breaths to start before transitioning to the next pose. Use the downward dog or a neutral tabletop pose to help transition into poses.
examples of yoga poses that benefit the thyroid
Supported Shoulder Stand Pose
Shoulder stand pose is used to treat the thyroid since it’s an inversion pose that stimulates blood flow to the glands in the upper body. This pose is believed to have a positive effect on the efficiency of the thyroid.
How to do the pose:
- Lie 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.
- On an inhale, lift your legs up to ninety degrees.
- Slowly exhale and bring your legs straight up over your head.
- Your feet can balance in the air.
- Bring your hands to your lower back to support your body.
- Keep your fingers pointing up toward your hips with your pinky fingers on either side of your spine.
- Raise your legs straight up toward the ceiling.
- Aim to keep your shoulders, spine, and hips in one line if it’s possible.
- To release the pose slowly roll your spine down vertebrae by vertebrae and lift your legs to ninety degrees. Exhale as you lower your legs to the floor.
Plow Pose
The plow pose is another inversion pose that gives you the same benefit as the supported shoulder stand by encouraging blood flow to the thyroid. It is also a great stretch for the spine and lower back.
How to do the pose:
- Lie 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.
- On an inhale, lift your legs up to ninety degrees.
- Slowly exhale and bring your legs over your head, feet touching the floor above your head.
- Bring your hands to your lower back to support your body. Or you can lay your hands along your sides on the floor if you have enough strength and flexibility to hold this position on your own.
- Release the pose by bringing your arms on the floor alongside your body. Slowly inhale to lift your legs up and realign your spine along the floor one vertebrae at a time. Exhale to lower your legs to the floor. about your business here.
Fish Pose
Fish pose is effective for improving thyroid function because as you let your head hang back in fish pose, you stimulate your thyroid by exposing the throat area. If you have yoga blocks you can place one under your head (laying your head flat on the block) and one under your upper back for a supported fish pose.
How to do the pose:
- Get in a comfortable seated position and put your hands flat on the floor with palms facing down and fingers facing toward your toes behind you for support.
- Draw your elbows into each other and open your chest.
- Slowly lean back onto your forearms and elbows.
- Again, open your chest as much as possible and press into your arms to stay lifted as you arch your upper back.
- Drop your head back if you feel comfortable. If this is not comfortable you can lay with your head flat on the floor or supported by a yoga block.
- Lay with legs straight out or bring your heels together and then in toward your groin for a deeper stretch.
- Release by lifting your head, releasing your hands, and lying down on your back.
Waterfall Pose
Waterfall pose is a restorative inversion that doesn’t put pressure on the neck. It is a passive inversion pose that is great for thyroid health and for restoring your balance. You can do this pose up against a wall if you need more support for your legs. This pose is also grounding in nature and believed to release stress.
How to do the pose:
- Lie on your back and lift your legs straight up. You can let your feet be heavy by allowing them to point downward or you can point your toes straight up or alternate between the two.
- Be sure to soften your throat as you relax your neck and chin.
- You can keep your arms alongside your body, above your head, or in any comfortable position.
- Try putting a yoga block under the lower back and hips for a supported variation of the pose.
Boat Pose
Boat pose has a positive effect on your thyroid due to the position of your neck. It is also a great pose for strengthening core muscles.
How to do the pose:
- Sit on the floor with your legs extended in front of you.
- Place your hands on the floor beside you.
- Slowly lean your upper body back slightly.
- Keep your spine straight and your chin tucked in toward your chest.
- Balance on your two sitting bones and your tailbone.
- Bend your knees before lifting your legs into the air.
- Lift your arms so they’re parallel to the floor with your palms either facing each other or downward, or if it’s more comfortable you can hold the back of your thighs for support.
- Engage your core as you keep your breathing deep and relaxed.
Cobra Pose
Cobra pose brings gentle stimulation to the thyroid gland. It is also a great stretch for opening up the chest and elongating the core.
How to do the pose:
- Lie flat on your stomach with your hands underneath your shoulders and your palms pressing down.
- Squeeze your elbows into the side of your chest.
- Press into your palms as you feel the energy of your thumbs drawing back. Feel the energy of your pinky fingers moving forward.
- On an inhale, slowly lift your head, chest, and shoulders. Come partway, halfway, or all the way up.
- Keep a slight bend in your elbows.
- If it’s comfortable you can let your head drop back.
- Release the pose by bringing your head back to center.
Bridge Pose
This classic pose has numerous health benefits from stretching the chest, neck, spine, back, and buttocks to improving circulation of the blood. This pose is grounding and helps to alleviate stress, mild depression, reduces fatigue, anxiety, and insomnia. It calms the brain and central nervous system. In addition, it stimulates the lungs, thyroid glands, and abdominal organs.
How to do the pose:
- Lie flat on your back with arms at your sides, palms down.
- Bend your knees and place your feet flat on the floor. Keep your feet hip width apart, parallel to each other, and as close to the buttocks as possible. Keeping your knees upright, not leaning in towards each other.
- Simultaneously, press your upper arms and feet into the floor and begin lifting your hips towards the ceiling. Try to distribute your weight equally on the inside and outside of your feet.
- Move your breastbone towards your chin, keeping your chin lifted only slightly as not to flatten the back of the neck.
- Firm your tailbone in towards the pubis and move your pubis slightly towards the belly.
- In order to keep the lower back extended, keep the knees over the ankles, perpendicular to the floor. Lift your hips as high as you are able without breaking position
- To release the position, exhale, and roll one vertebra down at a time to the floor.
Child's Pose
Child pose gently stretches the low back, massages and tones the abdominal organs, and stimulates digestion and elimination. In addition, this pose is very calming, helping to normalize breath and blood flow in the body.
How to do the pose:
- Come onto all fours in the table position.
- Exhale and lower your hips to the heels. Bring your forehead closer to the mat.
- Keep your knees together or you can spread them a little wider for added comfort. Press your belly against your thighs while inhaling.
- Hold the pose for 4 to 12 breaths.
- You can extend your arms out in front of you or along the side of your body, whichever is more comfortable.
- To release, bring your palms under the shoulders. Inhale slowly and come back to the seated position.
Note: If you suffer from headaches or vertigo, you can do this pose with either a yoga block or rolled blanket under the forehead for support.