Fish pose directly stretches the throat, stimulating the thyroid and parathyroid glands. Besides stretching, it also improves posture, especially for those who spend hours working on screens.

To perform this pose: Lie on your back with legs extended and arms alongside your body, palms down. Inhale and lift your chest and head off the mat, arching your back and tilting your head back. Place your hands on your hips, using your arms and shoulders to lift your chest higher, opening your chest and throat. Hold for a few breaths, feeling the stretch in your chest and throat. Exhale and slowly lower your body, returning your head and chest to the starting position.

Legs-up-the-wall pose helps reduce leg fatigue, slows breathing, and gently guides the body into a relaxed state. This pose helps calm the nervous system and balance hormone levels. It not only directly stimulates the thyroid but also benefits the adrenal glands (which produce the stress hormone cortisol). High cortisol levels over extended periods can increase the risk of hormone imbalances and affect the thyroid.

To perform this pose: Lie flat on the floor with your legs up against the wall, feet flat against the wall for support, and arms relaxed alongside your body. Use your strength to lift your entire body up so that your legs are straight and your feet are parallel to the floor. Place your arms in any position that feels most comfortable. Hold this pose for 2 to 20 minutes. Use a thin pillow under your head and a blanket under your back if you feel uncomfortable. Experienced practitioners can perform this pose further away from the wall.

Bridge pose activates the thyroid by applying gentle pressure to the neck. This pose not only stretches the spine but is also especially helpful for those with hypothyroidism (underactive thyroid).

To perform this pose: Lie on your back with your knees bent, arms alongside your body, palms down. Place your feet hip-width apart. Inhale and slowly lift your hips off the mat so that your body forms a straight line from your knees to your shoulders. Tighten your glutes and abs, hold for 20-30 seconds, and breathe deeply. Exhale and slowly lower your hips back to the floor, one vertebra at a time, starting from your upper back down to your hips.

Child’s pose helps relax the pituitary gland (where hormones are produced). This resting yoga pose gently massages the internal organs, calms the brain, and allows the body to shift into a healing state.

To perform this pose: Kneel on the floor with your hips resting on your heels. Keep your knees hip-width apart, big toes touching. Slowly lower your torso, placing your belly between your thighs and your forehead on the mat. You can extend your arms forward, palms down. Hold for a few breaths, then return to the starting position.

Shoulder stand directly impacts the thyroid by increasing blood flow to the neck. It also brings a sense of mental clarity and inner calmness. However, people with high blood pressure or neck problems should practice this pose with caution.

To perform this pose: Lie on your back with legs extended and arms alongside your body, palms down. Inhale and slowly lift your legs, hips, and back off the floor. Keep your elbows close together and support your back with your hands, keeping your body and legs straight. Breathe deeply and hold for 30-60 seconds. Bend your knees, lower your hands to the floor, and slowly lower your back to the floor. Relax for 60 seconds.

Bao Bao (According to Healthline, Times of India)

Photo: Quynh Dung