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Yoga for thyroid problems: a 30-minute gentle practice, no shoulder stand needed

A 30-minute gentle yoga practice for an underactive or overactive thyroid: slow breathing, easy neck and spine movement, standing poses for strength and balance, and a long rest. It doesn't treat your thyroid, and there's no shoulder stand or plough: we found no study that tested whether any single pose stimulates the gland, and legs up the wall gives an upside-down rest without weight on your neck. If your heart races, slow down or stop.

30 minBeginner15 movesA wallNeck · Back · Abs · Calves · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Settle

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoSit tall. In through your nose for about 4, out for about 6Easier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Neck

  1. Neck CARs (controlled articular rotations)3 slow circles each way
    Beginner · Neck · 3D demoOnly your head moves. After thyroid surgery, wait until your team says you can, and start with separate nods, tilts and turns. A lump in your neck that's growing needs a GP firstHarder: Rabbit pose (Sasangasana)
  2. Chin tuck5 slow tucks, 3 s hold
    Beginner · Neck · 3D demoSlide your chin straight back, then relaxEasier: Lying chin tuckHarder: Isometric neck holds (four-way)

Warm up

  1. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoLet your head follow gently; don't throw it backHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Breath reach5 breaths
    Beginner · 3D demoArms float up as you breathe in, and down on a longer breath outHarder: Slow breathing (6 breaths a minute)

Stand

  1. Mountain pose (Tadasana)5 to 10 slow breaths
    Beginner · Calves, Back, Abs · 3D demoStand within reach of a wallHarder: Tree pose (Vrksasana)
  2. Chair pose (Utkatasana)3 holds of 3 to 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoSkip the standing holds today if your heart is racingHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Warrior II (Virabhadrasana II)3 to 5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoShort stance, shallow bendEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Tree pose (Vrksasana)3 to 5 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoA hand on the wall. Rest your foot on your ankle or calfEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

On the floor

  1. Low cobra (Bhujangasana)5 slow lifts, 3 breaths at the top
    Beginner · Back, Chest, Shoulders · 3D demoKeep your neck long and your gaze down; there's no need to tip your head backEasier: Sphinx pose (Salamba Bhujangasana)Harder: Cobra pose (Bhujangasana)
  2. Glute bridge8 to 10 slow lifts
    Beginner · Glutes, Hamstrings, Abs · 3D demoBreathe out as you liftEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge

Instead of shoulder stand

  1. Legs up the wall (Viparita Karani)3 min
    Beginner · Hamstrings, Calves · 3D demoAn upside-down rest with no weight on your neck. With glaucoma or thyroid eye disease, ask your eye team first; if lying flat makes you dizzy, prop up your upper bodyHarder: Plow pose (Halasana)
  2. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoKnees on a cushionHarder: Seated twist, bottom leg straight

Breathe and rest

  1. Alternate nostril breathing (Nadi Shodhana)3 min
    Beginner · 3D demoSlow and quiet, with no holding between sidesEasier: Slow breathing (6 breaths a minute)
  2. Corpse pose (Savasana)5 min
    Beginner · 3D demoKeep the room cool if you overheat easily

Tips

  • Keep taking your thyroid tablets as prescribed. Yoga doesn't replace them, and never change your dose without your doctor.
  • With an overactive thyroid that isn't yet controlled, keep it slow and cool. Stop and sit if your heart races or flutters, you feel dizzy or you get too hot.
  • Leave out fast breathing such as kapalbhati or breath of fire: it raises your heart rate and blood pressure while you do it.
  • Tired with an underactive thyroid? On low days, do the breathing, neck and floor parts, and add the standing poses as your treatment starts to work.
  • After thyroid surgery, start the neck movements only when your team says you can.
  • Call 999 for palpitations that don't stop or come with chest pain, breathlessness or fainting, or if a neck swelling makes it hard to breathe; see a GP for a neck lump that's growing.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the yoga for thyroid problems: a 30-minute gentle practice, no shoulder stand needed take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.