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  Yoga Practices - Positions, Postures, Asana (The Best Practice to Perfect Health)  

Yoga for Thyroid Problems

 

PREPARATORY PRACTICE

Basic Movements (yoga sopan book)
Preparatory Movements (yoga pravesh book)
Sun Salutatons with Slow Speed (yoga pravesh book)


USEFUL PRACTICES

 

Asana

 
Neck Movements (5 rounds)
Ardhamatsyendrasana (2 minutes on each side)
Jalandhar Bandh 5 Rounds (30 secs each)
Ushtrasana (2 minutes)
Bhujangasana (1 minute)
Supta Vajrasana (1 minute)
Dhanurasana (3 rounds)
Sinhasana ( 1Minute)
Sarwangasana (3 minutes)
Sinhamudra (1 Minute)
Halasana (1minute)
Trikonasana (1 minute on each side)
Hala Ugrasana (1 minute)
Veerasana (1 minute on each side)
Matsyasana (1 minute)
Shavasana (when needed)
Shirshasana (1 minute)
Omkar Chanting (30 minutes)
Pschimottasana (1 minute)
 

 

Cleansing Practices

  Agnisar 100 strokes total in 3 to 4 rounds
Uddiyan Bandh 5 rounds (each round 30 seconds)
Kapalbhati 5 rounds (120 strokes per round)
Vaman Dhouti (once a week )
Laghoo Shankhaprakashlana (once a week)
Full shankhaprakshalana (once a year)

 

Pranayama

Ujjayi Pranayama with Kumbhak (10 minutes for both types)
For Hypothyroidism
 
Suryabhedan Pranayama with Kumbhak (10 minutes)
Bhastrika Pranayama with Kumbhak (10 minutes)
   
For Hyper Thyroidism
 
Sheetali Pranayama with Kumbhak (10 minutes)
Sitakari Pranayama with kumbhak (10 minutes)

 

OPTIONAL PRACTICES

Asana

  Vipritakarani Sulabh Ushtrasana
Vakrasana Garudasana
Uttanpadasana Parivart Trikonasana
Pawavanmuktasana Patangasana
Ardhpaschimottanasana    

 

Pranayama

Anulom Viloma with Kumbhak, Right Nostril Breathing

 

Cleansing Practices

Neti - Dand Dhouti - Vastra Dhouti - Nouli (all types) Walking for 60 minutes

 

CONTRAINDICATIONS

There are no contraindications

 

FOOD HABITS

Suitable

Normal Food with Less Fats & Carbohydrates but with High Fibres. Best food is Fruits (except banana, mango & grapes ) & Vegetables.

 

Avoid

Non-veg Food, Milk & Milk Products (Skimmed milk can be taken), Rice, Oily & Spicy Food, Refined Foods, Fast Food, Preserved Food.

 

DAILY PRACTICE PROGRAMS

No.
Asana / Yoga Technique
Duration in Minutes
1
Omkar Chanting
5
2
Bhujangasana
2
3
Dhanurasana
1
4
Sarwangasana (shoulder stand)
4
5
Halasana (plough pose)
1
6
Halaugrasana
1
7
Matsyasana (fish pose)
2
8
Shavasana
2
9
Paschimottasana (forward bend)
1
10
Supta Vajrasana
1
11
Ushtrasana
2
12
Ardhmatsyendrasana
5
13
Sinhasana & Sinhamudra
3
14
Kantha sanchalana type 1, 2 (neck movements)
4
15
Shavasana (corpse pose)
2
16
Trikonasana
3
17
Veerasana
3
18
Agnisara
5
19
Uddiyana Bandh
5
20
Kapalbhati (forceful exhalations) 120 X 5
5
21
Ujjayi Pranayama with kumbhak
10
22
Sheetali (inhalation) + Bhramari (exhalation) OR
Bhastrika Pranayama with kumbhak
8
23
Sitakari (inhalation) + Bhramari (exhalation) OR
Suryabhedan Pranayama with kumbhak
8
24
Prayer
7
   
 
Total Time
90
   
  Omkar Chanting
30
  Yoga Nidra
30
  Vaman Dhouti (once a week)
  Laghoo Shankhaprakashalana (once a week)
  Purna Shankhaprakashalana (once a year)