🧵Thread : Yoga & Hypothyroidism

Studies on how Yog is beneficial for your Thyroid Gland.

Aum dear readers,

As a part of my Yog teaching, I try to inculcate evidence-based practice for the learners while designing my curriculum.
The best part is reading Research Papers and simplifying it for you.

Here are my notes from various studies that I will be referring to in my future letters.

On Hypothyroidism

• Hypothyroidism¹, a thyroid disorder is more common in females and refers to an under active thyroid gland, whereby the thyroid gland can not make enough thyroid hormone to maintain homeostasis in the body.

• Low thyroid hormone levels cause metabolic functions to slow down, resulting in a general symptomology that can include dry skin, fatigue, loss of energy, weight gain, depression or memory problems.

• Hypothyroidism is commonly treated by supplementing the body with synthetic thyroxin to ensure maintenance of normal thyroxin levels in the body.

Why do people have Hypothyroidism?

• It is not clearly known; whether the increased occurrence of thyroid dysfunctions is directly linked to the change in life style in the society².

• However, it is well documented that diabetes, hypertension and coronary artery diseases are directly associated with the degree of stress and physical inactivity, and the common pathophysiological basis of these disorders has recently been attributed mainly to the autonomic imbalance.

Role of Yoga

• Yoga is an excellent form of health care management that is well suited to the needs of thyroid patients

• Before the development of Western Medical science, Yogis believed that the neuroendocrine system was vital to health and a set of practices were devised in order to maintain healthy glands and the body’s metabolism.

• As a result, several poses are designed to work directly on the thyroid gland with the aim of regulating its function and hormonal release.

Evidence-based routine combining various studies

A word of advice : I am not a professional medical doctor. I have done my M.Sc. in Yog and have been practicing it for more than 3 years now. All knowledge is experiential.
When you are an avid research paper reader, you keep on making small tweaks into your Yog routine.
So this is what I mostly ask my learners to practice with me. The procedure to practice the techniques are easily available, the only difference is the intensity. When it comes to Yog, I suggest you perform everything according to your capabilities. Don’t try to do it all in one day. Try to stay consistent for at least 12 weeks, because that’s the general time these studies were done.

Ideally the routine is divided into Warming up, Aasanas, Pranayama, Bandha and Ending but I ask my learners to take it according to their bodies.

• Warming Up :- Basic body loosening from Bihar School of Yog or Baba Ramdev Ji’s Yogic Jogging routine can be followed for 5 minutes.

• Aasanas :- Bhujangasana and Variations (Cobre pose), Pavanmuktasana (Wind-Relieving pose) and variations, Setubandha asana (Bridge Pose), Malasana. (Garland Pose)

• Sarvaangasana ³(Shoulder stand pose) : Now if you are an obese person this is going to be a difficult pose for you. So start with Legs up the wall pose. In both these poses the blood flows from legs to head region due to its inverted condition.

• Vajrasana : I ask my learners to practice Pranayama in this pose. So I don’t count it as an aasana. But if you have difficulty in sitting in this pose, then try to add this into your aasana routine.

• Simhasana : Again to be practiced at the end with Pranayama.

• Pranayama : When it comes to Hypothyroidism, I ask my learners to invest more time in Pranayama than Aasana. It begins with Bhastrika, Kapalbhati (technically a Shatkriya, but research puts it in breathing practice), Left Nostril Breathing (Chandranadi Pranayama), Anulom-Vilom, Brahamri all variations.

• Bandha - I ask my learners to only practice Jalandhara Bandha. (has the capability to stimulate Vagus nerve, a topic for another day)

• Ujjayi Pranayama⁴ - Ujjayi can be practiced in 3 variations. Since it has a direct impact on Thyroid gland. Variation A - Simple Ujjayi Pranayama.

• Variation B - Inhale in Ujjayi breath, practice Jalandhara Bandha and then exhale from both nostrils.

• Variation C - Inhale Ujjayi + Jalandhara bandha during the hold + Exhale from left nostril only (so put your fingers on right nostril).

• If during any breathwork, you feel tired or dehydrated, drink water, rest for some time, breathe normally and start again.

• Ending : The ending is done through Pranava Pranayama or Om Meditation. Lastly lie down in Shavasana accordingly.

But despite all the Yogic knowledge, we need Yogic practice. So put that knowledge to work. Invest at least 15 minutes daily to with your mat. I have found that most of my learners join me to be accountable on their journey.

If you need any help, reply to this mail :-)

So what does this all mean Pranjal?

Yog is a lifestyle which is a series of rituals involving awareness of breath, body and mind. Your body is in dis-ease. Bring it back to ease by practicing Yog regularly.
It will cure your present and future diseases.

Thankyou for your attention.

Regards
Pranjal

1. Singh, P., Singh, B., Dave, R., & Udainiya, R. (2011). The impact of yoga upon female patients suffering from hypothyroidism. Complementary therapies in clinical practice, 17(3), 132-134.

2. Chintala, K. K., Samudrala, V., & Hari, B. (2018). Effect of short term pranayama on heart rate variability in hypothyroidism. Age (years), 25, 5-61.

3. Waldia, V. (2018). A REVIEW STUDY ON THE EFFECT OF SARVANGASANA ON HYPOTHYROIDISM.

4. Gupta, A., & Shokhand, H. (2022). Ujjayi pranayama in hypothyroidism: A scoping review.