Yoga For Thyroid: Yoga Asana Can Improve Your Thyroid Health
Among women, hypothyroidism is very common. Deokar et al. (2014) evaluated 2076 people with a suspicion of hypothyroidism and found a 9.4% prevalence of subclinical hypothyroidism and a 4.2% prevalence of overt hypothyroidism
Introduction
Among women, hypothyroidism is very common. Deokar et al. (2014) evaluated 2076 people with a suspicion of hypothyroidism and found a 9.4% prevalence of subclinical hypothyroidism and a 4.2% prevalence of overt hypothyroidism.
The overall prevalence of hypothyroidism in India is 10%, while the incidence in Indian women is 15.8%. Infertility, menstrual irregularities, cardiovascular disease, type 2 diabetes mellitus (T2DM), and psychological disorders are all exacerbated in women with hypothyroidism.
Yoga is a mind-body discipline with several health advantages, including the improvement of cognitive abilities, mental health, and quality of life. In the past thirty years, yoga has become more and more well-liked as a complementary and alternative treatment for chronic illnesses.
For several chronic health issues, including endocrine and psychiatric illnesses, yoga is a secure and successful solution. In addition, yoga is advised as the initial and only form of treatment for depression.
The current study looked at how a 3-month integrated yoga intervention (3-IY) affected TSH levels and depression in women who had both hypothyroidism and depression. We also evaluated other factors like body mass index (BMI), lipid profile, tiredness, anxiety, and stress.
9 Thyroid Yoga Poses
1. Shoulder-stand with support
The first position recommended for Curing thyroid by yoga is frequently the shoulder stand.
Due to the inversion, it boosts blood flow to the upper body’s glands. The thyroid’s effectiveness is thought to be enhanced by this.
Furthermore, it’s thought that the way your chin is tucked into your chest in this position helps your thyroid function.
- You can support your shoulders by placing a folded towel or blanket there.
- Let your head rest on the mat while bringing your shoulders to the blanket’s edge.
- The palms of your hands should be facing down when you lay flat on your back.
- For support, dig your arms back into the ground.
- As you inhale, raise your legs to 90 degrees.
- Exhale slowly and extend your legs above your head.
- Your feet can remain stable in the air.
- To stabilize your body, place your hands at the base of your back.
- Your pinky fingers should be on either side of your spine, pointing up toward your hips.
- Straighten your legs as you reach for the ceiling.
- If it’s possible, try to maintain a straight line between your hips, spine, and shoulders.
- You can also maintain an angled distance between your hips and your body.
- Keep your neck in the same position and tuck your chin into your chest.
- Releasing your legs back over your head will help you exit the stance.
- Reposition your arms next to your torso.
- Slowly slide your spine down the vertebrae as you inhale.
2. Plow pose
Your thyroid is said to receive the same stimulation in the plow pose as it does in the shoulder stand. Plow pose might be a simpler exercise for thyroid patients to perform.
- The palms of your hands should be facing down when you lay flat on your back.
- For support, dig your arms back into the ground.
- Lift your legs to 90 degrees as you inhale.
- Exhale slowly and extend your legs above your head.
- To stabilize your body, place your hands at the base of your back.
- Your pinky fingers should be on either side of your spine, pointing up toward your hips.
- If your feet don’t touch the ground, you can put a bolster or block there.
- If you can, keep your hands on your hips, and your feet don’t contact the floor or the prop when you stand up.
- You can bring your arms beside your body or interlace your fingers in front of your hips if it’s comfortable and your feet are being supported. You can raise your arms as well.
- By placing your arms next to your body on the floor, you can exit the stance.
- Inhale slowly to raise your legs off the floor and realign your spine with the floor.
- To bring your legs to the ground, exhale.
3. Fish posture
The ideal complement exercise to reduce thyroid as shoulder-stand is fish posture. It’s easier to do and can be completed on your own.
- Your legs should be out in front of you as you sit on your buttocks.
- You should move to one side at a time so that you can put your hands there.
- Put your palms down with your fingers pointing in the direction of your toes.
- Open your chest and tuck your elbows into each other.
- Lean back slowly on your elbows and forearms.
- Open your chest as much as you can and maintain your lift by pressing into your arms.
- If you feel comfortable doing so, tilt your head back.
- Lift your head, let go of your hands, and lie on your back to exhale.
4. Pose with legs up the wall
Legs-up-the-wall pose, also known as viparita Karani, is a restorative inversion thyroid cure exercise. It is suitable for the majority of people and doesn’t impose pressure on the neck. It’s a great option because it promotes balance restoration and is passive.
- For support, place a folded blanket or hard cushion beneath your hips.
- Boost the support’s height if you have additional flexibility.
- Place your right side against the wall as you sit.
- As you lie back, raise your legs against the wall.
- Your buttocks could be inches from the wall or right up against it.
- Find the height and distance that works for you by experimenting.
- Relax your neck and chin as you soften your throat.
- You can maintain your arms at your sides, in any comfortable position, or above your head.
- Spend up to 20 minutes in this posture.
- You can do a variation by bringing the soles of your feet together and bending your knees, or by letting your legs open wide to either side.
- By pulling yourself away from the wall, you can release the posture.
5. Corpse posture
Even while this stance might not seem tough, lying still for a long period can be difficult. Your body can relax openly and securely supported in this stance.
- Your toes should be pointed out to the side while you lay flat on your back with your feet spaced about hip-width apart.
- With your hands facing up, extend your arms away from the body.
- Put your spine, neck, and head in a straight line.
- Allow yourself to completely unwind and release any physical tension.
- As you let your breath slow, you drop heavily to the ground.
- To support your lower back, you might want to stop your knees.
- To offer more support, put pillows under your knees.
6. Pose of the upward bow (wheel)
The wheel stance is said to open the heart, which provides you with energy. As your neck opens, it also encourages energy flow to the thyroid region.
- Bend your knees while lying flat on your back, bringing your heels close to your body.
- Put your hands on the floor next to your head and turn your elbows to face the ceiling.
- Maintain the direction of your fingers toward your shoulders.
- Make sure your hips and feet are not in proportion.
- As you exhale, elevate your tailbone and buttocks by pressing onto your feet.
- Maintain the strength of your thighs by concentrating the energy of your knees.
- Strike the inside of your foot firmly.
- then squeeze your hands.
- when you raise your head, upon the crown.
- Next, lift your head off the floor and straighten your arms while you press all four points into the ground.
- You should let your head swing back and relax your throat.
- Release the stance gradually, going back in the same direction you came.
- Allow yourself some time to completely relax your body.
7. Snake pose
The thyroid gland is gently stimulated by the cobra pose. It’s not as intense as certain stances when your head is fully tilted back. It is acceptable to relax your neck and let it sink back in this stance. Only carry out this if it is comfortable.
- The palms of your hands should be pressing down while you lie flat on your stomach.
- Put pressure on the side of your chest using your elbows.
- As you feel the power of your thumbs retraction, press into your hands. Your pinky fingers should be going forward with enthusiasm.
- Lift your head, chest, and shoulders gradually as you inhale.
- Come partway, halfway, or up.
- Keep a slight bend in your elbows.
- You can lean back and let your head drop if it’s comfortable.
- By raising your head back to the middle, you can break the position.
- Exhale, then slowly lower yourself back to the mat.
- Keep your arms at your sides relaxed.
- To relieve your lower back, gently rock your hips side to side.
8. Camel pose
It is believed that the camel pose’s strong neck extension stimulates the thyroid gland and improves blood flow in this region.
- Put your feet behind you and get down on your knees.
- Maintain a straight line from your shoulders to your hips.
- With your fingers pointing downward, place your hands at the base of your spine.
- Keep both of your pinky fingers next to your spine.
- Open your chest and bring your elbows together.
- As you progressively bend back, keep pushing your hips and thighs forward.
- If it’s comfortable, let your head hang back.
- Reaching back to grip your ankles is an option if you feel supported.
- To make it easier to reach, you can stand on your toes.
- If you’re adaptable, you can extend the reach of your hands up your legs.
- Before rising to exit the pose, bring your hands back to your lower back.
- Relax in the downward-facing dog or child’s pose.
9. A boat posture
According to legend, the thyroid can benefit from your neck position in the boat pose. This is a great neck exercise for the thyroid.
- Stretch your legs out in front of you as you sit down on the ground.
- Put your hands on the ground next to you.
- Slowly incline your upper body back.
- Keep your chin tucked in toward your chest and your spine straight.
- On your two sitting bones and tailbone, maintain balance.
- Before raising your legs into the air, flex your knees.
- If you can, straighten your knees.
- Bring your toes up just above eye level.
- Your palms should be facing each other as you raise your arms until they are parallel to the ground.
- If it’s more comfortable, you can grasp onto the backs of your thighs or keep your hands on the ground.
- Keep your breathing deep and relaxed while engaging your core.
- Hold this position for up to one minute.
- By bringing your knees to your chest, you can release the position.
- On your sitting bones, keep balancing.
- Hug your legs and take a few seconds to let your head fall.
FAQ's
1. How to cure thyroid by yoga?
A. The asanas of yoga are regarded as a powerful natural treatment for thyroid issues. While it may not be able to rapidly cure the problem, it can help maintain the health of the glands and control metabolism, preventing any subsequent difficulties. Along with the yoga asanas, you can try some natural remedies to cure your thyroid.
2. Can yoga cure the thyroid permanently?
A. No, yoga is unable to treat any thyroid problem. However, yoga should be used as a thyroid imbalance preventative therapy. No, yoga is unable to treat any thyroid problem. However, yoga should be used as a thyroid imbalance preventative therapy.
How to prevent thyroid by yoga?
A. The activities listed below may be particularly beneficial for hypothyroidism. Low-impact exercises: Muscle and joint soreness is a common sign of hypothyroidism. You can include low-impact exercises in your daily routine by biking, swimming, practicing yoga, doing Pilates, or brisk walking.
About the author
Charlotte
Charlotte is a health, beauty and wellness blogger and a mother of two, who lives between India and London
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Health & Wellness
5 Yoga Poses for Asthma Prevention: How Regular Practice Can Help
Asthma is a chronic respiratory condition that affects millions of people worldwide. Although there are various medications and treatments available to manage asthma symptoms, many people with asthma are turning to alternative therapies like yoga to complement their conventional treatments.
Asthma is a chronic respiratory condition that affects millions of people worldwide. Although there are various medications and treatments available to manage asthma symptoms, many people with asthma are turning to alternative therapies like yoga to complement their conventional treatments.
In this blog post, we’ll explore the benefits of yoga as a complementary therapy for asthma management.
Benefits of Yoga
1. Yoga for Improved Lung Function
Yoga has been shown to improve lung function in people with asthma. Certain yoga postures, such as forward folds and chest openers, can help expand the chest and improve breathing capacity.
In addition, pranayama techniques, such as deep breathing and alternate nostril breathing, can help increase lung capacity and reduce inflammation in the airways.
By practicing yoga regularly, people with asthma may be able to improve their respiratory function and reduce the frequency and severity of asthma attacks.
2. Yoga for Stress Reduction and Anxiety Management
Stress and anxiety can trigger asthma symptoms, making it important to manage these conditions as part of an overall asthma management plan.
Yoga has been shown to be effective in reducing stress and anxiety levels. Studies have found that regular yoga practice can help reduce cortisol levels, the hormone associated with stress, and promote relaxation.
In addition, mindfulness-based practices like yoga nidra and meditation can help alleviate anxiety and promote overall well-being.
By incorporating yoga into their daily routine, people with asthma may be able to reduce stress levels and improve their overall mental health.
3. Yoga for Physical Fitness and Asthma Prevention
Maintaining physical fitness is an important part of managing asthma, as regular exercise can help improve lung function and reduce the risk of asthma attacks.
Yoga is a low-impact form of exercise that can be adapted to suit individual needs and abilities. Certain yoga poses, such as standing postures and inversions, can help improve cardiovascular health and boost immunity.
By incorporating yoga and meditation into their fitness routine, people with asthma may be able to reduce their risk of asthma attacks and improve their overall physical health.
Yoga Poses and Breathing Techniques for Asthma Management
There are specific yoga poses and breathing techniques that are particularly effective for people with asthma. Some of these include:
1. Cat-Cow Pose:
The Cat-Cow Pose is a gentle yoga pose that involves moving the spine through a range of motion from a rounded position to an arched position.
This movement can help improve breathing capacity by opening up the chest and allowing more air to enter the lungs.
Additionally, the gentle stretching of the back muscles can help reduce tension in the chest and back, which can be beneficial for people with asthma who may experience tightness in these areas during an asthma attack.
Several studies have shown the benefits of practicing yoga, including the Cat-Cow Pose, for individuals with asthma.
A study published in the International Journal of Yoga Therapy found that participants who practiced yoga experienced improvements in lung function, reduced inflammation, and decreased symptoms of asthma.
Another study published in the Journal of Ayurveda and Integrative Medicine found that yoga poses, including the Cat-Cow Pose, helped improve lung function and quality of life in individuals with asthma.
To perform this pose, start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
As you inhale, arch your back and lift your tailbone towards the ceiling, while allowing your stomach to drop towards the floor. This is the Cow Pose.
As you exhale, round your spine and tuck your chin towards your chest, while pulling your navel towards your spine. This is the Cat Pose. Continue moving between these two positions for several breaths.
2. Seated Forward Bend:
The Seated Forward Bend is a yoga pose that can help open up the chest and increase lung capacity. This pose involves sitting with your legs extended in front of you and reaching forward to grab your toes or ankles.
The forward bend can help stretch the muscles in the back, neck, and shoulders, which can improve posture and reduce tension in the chest and back.
This can make it easier to breathe deeply and fully, which can be beneficial for people with asthma.
To perform this pose, sit on the floor with your legs extended in front of you. Inhale and reach your arms up towards the ceiling.
Exhale and fold forward, reaching towards your toes or ankles. Hold this position for several breaths, then release and repeat.
3. Spinal Twist:
The Spinal Twist is a yoga pose that can help improve digestion and reduce inflammation in the airways.
This pose involves twisting the spine while seated or lying down. The twisting motion can help stimulate the digestive system and improve circulation, which can be beneficial for people with asthma who may experience digestive issues or poor circulation.
Additionally, the twisting motion can help stretch the muscles in the chest and back, which can improve respiratory function.
To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your foot on the outside of your left knee.
Inhale and lift your left arm up towards the ceiling. Exhale and twist your torso to the right, placing your left elbow on the outside of your right knee.
Hold this position for several breaths, then release and repeat on the other side.
4. Deep Breathing:
Deep breathing is a breathing technique that involves taking slow, deep breaths in through the nose and out through the mouth.
This technique can help increase lung capacity and reduce stress levels, both of which can be beneficial for people with asthma.
By practicing deep breathing regularly, people with asthma may be able to improve their respiratory function and reduce the frequency and severity of asthma attacks.
To practice deep breathing, sit or lie down in a comfortable position. Close your eyes and take a deep breath in through your nose, filling your lungs with air.
Hold the breath for a few seconds, then exhale slowly through your mouth. Repeat this process several times, focusing on the sensation of the breath moving in and out of your body.
5. Alternate Nostril Breathing
Alternate Nostril Breathing, also known as Nadi Shodhana, is a breathing technique commonly used in yoga that involves breathing through one nostril at a time, alternating between the left and right nostrils.
This technique is believed to balance the flow of energy in the body and promote relaxation, which can be beneficial for people with asthma who may experience anxiety and stress-related asthma attacks.
To perform Alternate Nostril Breathing, sit in a comfortable position with your spine straight and your eyes closed.
Place your left hand on your left knee and bring your right hand up to your nose. Using your right thumb, close your right nostril and inhale slowly through your left nostril.
Once you have taken a full breath, use your right ring finger to close your left nostril and exhale slowly through your right nostril. Next, inhale through your right nostril and then close it with your thumb.
Exhale through your left nostril while keeping your right nostril closed with your ring finger. This completes one cycle.
Repeat this process for several cycles, alternating between inhaling through the left nostril and exhaling through the right nostril, and inhaling through the right nostril and exhaling through the left nostril.
As you practice this technique, focus on your breath and the sensation of the air moving in and out of your body.
You can also try counting to regulate your breath, inhaling for a count of four, holding for a count of two, and exhaling for a count of six.
By incorporating these poses and breathing techniques into their yoga practice, people with asthma may be able to manage their symptoms more effectively.
Source:
- Vempati, R. P., & Telles, S. (2009). Yoga-based management of asthma and quality of life: A randomized controlled trial. International Journal of Yoga Therapy, 19(1), 49-57.
- Raghavendra, B. R., & Nagarathna, R. (2015). A Comparative Study of the Effects of Asanas and Pranayama in Bronchial Asthma. Journal of Ayurveda and Integrative Medicine, 6(1), 21-25.
About the author
Krishnendra
Krishnendra is a passionate writer and loves travelling, singing and reading. He prefers to write more about niche than anything in general. Look out for his more articles in the coming future.
Health & Wellness
How to Make Tonsil Stones Fall Out Easily! Discover The Secret
Tonsil stones, also known as tonsilloliths, are small, white, calcified formations that can form in the crypts of your tonsils. They can cause discomfort, bad breath, and even difficulty swallowing if they become too large.
Tonsil stones, also known as tonsilloliths, are small, white, calcified formations that can form in the crypts of your tonsils.
They can cause discomfort, bad breath, and even difficulty swallowing if they become too large.
In this blog post, we will discuss how to make tonsil stones fall out easily, as well as cover the different tonsil stones treatment options available.
Symptoms of Tonsil Stones
Symptoms of tonsil stones can vary from person to person, but here are some common signs to look out for:
- Bad breath: Tonsil stones are often accompanied by bad breath, which can be difficult to get rid of.
- Sore throat: If you experience a persistent sore throat, it could be a sign of tonsil stones.
- Difficulty swallowing: Tonsil stones can cause discomfort and difficulty swallowing, especially if they are large in size.
- Ear pain: Some people may experience ear pain or a feeling of pressure in the ears due to tonsil stones.
- White spots on the tonsils: Tonsil stones are small, white, calcified formations that can be visible on the tonsils.
- Coughing: Tonsil stones can cause a persistent cough, especially if they are located near the back of the throat.
- Metallic taste in the mouth: Some people may experience a metallic taste in their mouth due to tonsil stones.
It is important to note that not everyone with tonsil stones will experience all of these symptoms. In fact, some people may have tonsil stones without even realizing it.
If you experience any of these symptoms, it is important to see your doctor or an ENT specialist for an accurate diagnosis. Other potential causes of these symptoms include strep throat, tonsillitis, and allergies.
By being aware of the symptoms of tonsil stones and seeking prompt medical attention when necessary, you can effectively manage this condition and prevent it from becoming a chronic issue.
Ways To Remove Tonsil
1. Gently pushing on the tonsil with a cotton swab:
This method involves using a sterile cotton swab to apply gentle pressure on the tonsil, which can help dislodge the tonsil stone. Be sure to use caution and not apply too much pressure to avoid injuring the tonsil.
2. Using an oral irrigator or water pick:
This method involves using a specialized device that shoots a stream of water into the tonsil crypts to flush out the tonsil stones. This can be an effective and gentle way to remove tonsil stones, but it may not work for everyone.
3. Tonsil stone removal surgery:
In more severe cases, surgical removal of the tonsils may be necessary to get rid of tonsil stones. This is typically only recommended if the tonsil stones are causing significant discomfort or if they are causing recurrent infections.
It is important to note that removing tonsil stones does not necessarily prevent them from forming again in the future.
Good oral hygiene, including regular brushing and flossing, can help prevent the buildup of bacteria and debris that can lead to tonsil stones.
Home Remedies For Tonsil Stones
Here are some home remedies for tonsil stones and preventing them from forming:
1. Saltwater gargles:
Gargling with saltwater can help reduce inflammation and dislodge any tonsil stones present. Mix 1 teaspoon of salt with 8 ounces of warm water and gargle for 15-30 seconds, then spit out the solution.
2. Hydration:
Drinking plenty of water and staying hydrated can help flush out the tonsil crypts and prevent the buildup of bacteria and debris that can lead to tonsil stones.
3. Apple cider vinegar:
Apple cider vinegar has natural anti-inflammatory properties and can help break down tonsil stones. Mix 1 tablespoon of apple cider vinegar with 8 ounces of warm water and gargle for 15-30 seconds, then spit out the solution.
4. Garlic:
Garlic has natural antibacterial properties and can help reduce the bacteria that can contribute to tonsil stones. Crush a clove of garlic and mix with a teaspoon of honey, then swallow the mixture.
5. Regular tonsil stone removal:
If you have cryptic tonsils, or deep crevices in your tonsils, you may be more prone to developing tonsil stones. In this case, regular tonsil stone removal may be necessary to prevent them from forming.
Incorporating these home remedies and preventative measures into your daily routine can help make tonsil stones fall out easily and prevent them from forming in the future.
In some cases, tonsil stones may go away on their own. However, if you experience frequent tonsil stones or persistent symptoms, it is important to seek medical attention. Your doctor may recommend tonsillectomy, or surgical removal of the tonsils, if other treatment options have been unsuccessful.
Final Words
In conclusion, there are many ways to make tonsil stones fall out easily and treat them effectively. From home remedies to surgical procedures, it is important to work with your doctor to find the best tonsil stones treatment for your individual needs. By staying on top of your oral hygiene and seeking prompt treatment when necessary, you can prevent tonsil stones from becoming a chronic issue.
About the author
Charlotte
Charlotte is a health, beauty and wellness blogger and a mother of two, who lives between India and London
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