The thyroid is a small butterfly-shaped gland in the throat that produces hormones responsible for the body’s metabolism, temperature, and growth. It is the alteration in its secretion of the hormones that cause thyroid disorders – hypothyroidism and hyperthyroidism – which are two of the most rampant and common disorders out there. Usually recognised by the swelling of the neck, called Goiter, the other symptoms include fatigue, weight gain or losses, aversive to cold, dry skin and constipation, and is often left undiagnosed. However, if not taken care of, thyroid disorders might even lead to miscarriage, premature birth, and stillbirth in pregnancy. Since the thyroid disorders are on the rise in India, with one out of ten adults suffering from it, there is a dire need to find preventative and curative measures. Fortunately, yoga can keep the gland in check by providing stretching exercises for the neck muscles and by regulating the hormone secretion.
Sirsasana
This asana stimulates the pituitary and pineal glands, tones the abdominal organs and helps relieve the symptoms of menopause
Sit on your knees. Interlock your fingers and palms open. Place your forearms down ensuring your elbows should be at the same distance as your shoulders. Keep this position with your arms no matter what.
Now, place the top of your head down on the yoga mat in between your hands.
Slowly move your knees off the flow, moving your legs close to your head
Push more of the weight into your forearms and shoulders, and use your strong core to lift the toes away from the mat.
Bend your knees, bringing your heels to your chest. The knees will still be in towards the chest. Once you have successfully obtained balance here, begin to straighten at the hips, bringing your knees towards the sky. Then straighten the legs. Hold for 10-15 breaths.
Halasana
This asana is to be done soon after Sarvangasana. Apart from stretching the neck it also stimulates the abdominal and thyroid glands. While this asana takes time to achieve, don't force yourself as it may strain the neck muscles.
Lie flat on the floor keeping the arms on either side of the body. Palms facing downward, legs together relax the body and take in a few deep and slow breaths.
Using the abdominal muscle strength, slowly lift the legs off the ground while sliding your arms underneath the buttocks. Keep lifting your legs until they are perpendicular to the floor. Keep them straight and together.
Continue to roll the spine till your big toes cross over your head and reach the ground. Don't force your feet to touch the ground, keep the legs straight and relax your shoulders.
Once the toes touch the ground, bring your arms closer and interlock the fingers. If this feels tough, simply keep the arms closer and join the thumps.
In the final position, the chin is tucked in the center of collarbone. And stretch the legs and arms in the opposite direction.
Hold the pose for around 15 seconds to a minute depending on how long you are comfortable. Take slow and deep breaths.
To release the pose, gently lower the spine and bring the legs in a vertical position. Slowly lower the legs to the ground and relax the whole body.
Sarvangasana
The chin lock in this asana stimulates the thyroid and parathyroid glands, which are involved in the regulation of the nervous and muscular systems (parathyroid) and metabolism (thyroid).
Caution: Before attempting the asana, it is recommended to do a warm-up. Simple neck and lower back exercises or a few rounds of suryanamskar can also be done. Note that the beginners should avoid this as it puts a lot of stress on the neck muscles.
Lie flat on the floor, keeping arms on either side of the body, with palms facing downwards and the legs put together. Relax your body
Using the strength of your abdominal muscles, slowly raise your legs off the ground until they are at right angles to the floor. Take the support of your arms under your back to push your legs upwards. Make sure that you are keeping the knees straight and feet together all the time.
Continuing with your arms as a support, gently raise your buttocks from the floor to push your upper body away from the floor till it gets in a vertical position.
Now bend your elbows and place your palms behind your ribcage (slightly away from the spine), moving your chest towards your neck (without straining) to make it press gently against the chin. Make sure to keep your elbows shoulder-width apart.
Stretch the legs as your toes point in an upward direction. Hold the pose for as long as you are comfortable.
Setubandhasana
If performed regularly and successfully, apart from stretching the neck it activates the thyroid glands. It also helps in calming the brain, reducing anxiety and improving the digestion system.
Lie on your back and fold your legs pulling them closer to your inner thighs.
Grap your ankles; and slowly lift your hips, buttocks, back and lastly the chest in a synchronised manner away from the floor. Brining your shoulder blades onto your upper back keeping the gaze straight up.
Gently press the center of the back of your head into the floor. Broaden your shoulder blades and lift your chest and breath.
To start with stay in this asana for 15-30 seconds, steadily increasing the count.
—The writer is a certified yoga instructor based out of Noida
