The thyroid gland is a small butterfly-shaped gland located in the front of the neck, just below the Adam’s apple. Despite its size, it has an important role in controlling many vital functions of the body. The thyroid gland produces hormones that help regulate the body, energy levels, body temperature, digestion and mood. When the thyroid gland is functioning properly, these systems tend to feel balanced and stable. However, when it is ineffective or ineffective, you may experience symptoms such as fatigue, weight changes, brain fog, sensitivity to temperature, or changes in emotional well-being. Because the thyroid gland is closely connected to the nervous and endocrine systems, practices such as yoga that support relaxation, circulation, and stress management can be a sensible way to support overall thyroid health.
While yoga is not a cure for thyroid conditions, it is a good, supportive practice that invites the body back into balance. Below are six important yoga poses to support thyroid health. These poses gently stimulate the neck and throat area, and calm the stress response — an important part of the puzzle when it comes to hormonal balance.
Yoga improves thyroid health
1. Cat-Cows
Fluid, wind-driven movements between cat and cow poses stimulate the spine through flexion and extension, which encourages circulation in the neck and spine.
How to make this picture:
- Start from the table position: come on all fours; place your shoulders directly over your wrists and your hips over your knees.
- Inhale and drop your stomach to the mat, take your eyes to the sky. Note the hole in the chest, neck, and throat.
- On your exhale, open your back and tuck your chin into your chest. Notice the opening of your spine and the back of your neck.
- Repeat this movement as many times as you like. Make sure your breath is synchronized with each movement for maximum benefit.
2. Sitting Neck Stretches
A gentle neck stretch helps relieve tension and stiffness in the neck and shoulders, bringing awareness and circulation to the area where the thyroid gland is located.
How to make this picture:
- Start by sitting in a comfortable position – we recommend sitting cross-legged, with the option of sitting on a yoga block, blanket, or pillow for extra support.
- Get a long spine and relax your shoulders.
- Move your right ear toward your right shoulder, while keeping both shoulders soft and low.
- The option of your right hand is to hold your left ear – no pressure should be applied, simply allow the weight of your hand to create a deep stretch.
- Hold for 5+ breaths, feeling a stretch on the left side of your neck.
- Return to the center. Let your head move from side to side and notice any difference you feel.
- Repeat this on the other side.
3. Cobra Pose (Bhujangasana)
The cobra pose opens up the front of the body, especially the chest, throat, and neck, where the thyroid gland is located. This opening can promote circulation and bring awareness to the throat while counteracting the effects of prolonged sitting or poor posture.
How to make this image:
- Start sleeping on your stomach. Place your hands under your shoulders and hug your elbows to your ribs.
- On your inhale, press lightly into your hands and lift your chest off the mat. Make sure you use your lower back muscles, rather than your arms, to lift your chest.
- Option to keep the elbows bent, or start extending your arms if you feel comfortable in your lower back.
- Draw your shoulders back and down, and widen with your collarbones.
- Let your eyes lift slightly, without pressing on the back of your neck.
- Hold for a few breaths, then slowly lower down.
4. Camel Pose (Ustrasana)
Camel pose is a backbend that brings deliberate extension to the neck and front of the body. This position may especially support thyroid health by creating space and revitalization in the throat region while also helping to release stored stress.
How to make this picture:
- Start with your knees, hips, and shoulders together.
- Place your hands on your lower back with the fingers pointing down. Tuck your elbows and shoulders in.
- On an inhale, lift your chest up and lean back slightly as you keep your hips pressed in, keeping your spine tall.
- Look at the sky. Allow your throat to open naturally without forcing your head back.
- To come out, engage your spine and slowly lift your leg back straight. Come to sit on your heels and allow this backbend to combine.
5. Fish Pose (Matsyasana)
Fish pose is a nourishing pose in the thyroid area. It provides a gentle, supportive opening to the throat and upper chest. This pose encourages relaxation and ease rather than effort, which can be especially beneficial for calming the nervous system.
How to do this situation:
- Come and sit with your legs in front of you.
- Place your hands behind you with fingers facing forward and lower your arms to the floor.
- When you inhale, squeeze your arms and lift your chest up.
- Look straight up and notice the hole in your neck and collarbones.
- After 5+ breaths, gently lower all the way to your back
6. Shoulder Stand (Salamba Sarvangasana) & Plow Pose (Halasana)
These changes are often associated with thyroid support due to chronic stress and release in the neck and throat. They promote circulation, lymphatic flow, and deep relaxation.
Read more: Yoga for Sciatica: 8 Poses in 8 Minutes for Back Pain Relief
How to do this situation:
- Start lying on your back with your arms next to your body.
- Bring your knees to your chest and, using your core, lift your hips off the mat.
- Support your lower back with your hands as you extend your legs towards the sky – this is a shoulder stand.
- Keep your neck long and your eyes steady, avoiding any head turns.
- Sit here, or get into a plow position by slowly lowering your legs up, keeping your core engaged.
- Option on the gauge: keep your hands on your lower back or bring them down and bring them together. Your feet can be pointed or bent.
- When you are ready to come out, slowly lower one vertebra at a time.
Reagan Sobel, E-RYT 500, is an international yoga teacher and retreat leader with over 3,000 hours of teaching experience. Known for her creative, sequential Vinyasa classes based on yoga philosophy and life practice, she creates open, supportive containers where students can deepen their connection with body and mind. Originally from Charleston, South Carolina, Reagan now lives in Uvita, Costa Rica, finding inspiration from nature and a slow, purposeful lifestyle.
You can connect with Reagan on his website, Instagram, YouTube, and Facebook
Read more: 8 Yoga Cures Restless Legs Syndrome
Disclaimer: This information is not intended to be a substitute for qualified medical advice, diagnosis or treatment and is for information only. Always seek the advice of your doctor or other qualified health care provider with any questions about your medical condition and/or current medications. Do not ignore qualified medical advice or delay in seeking it.
