11 Yoga Pranayama for Thyroid: Step-By-Step Instructions

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4 PRANAYAMA TECHNIQUES FOR THYROID HEALTH
Yuvaap 2023
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INTRODUCTION
The thyroid gland plays a crucial role in
metabolism and overall well-being, and supporting
its health is important. Incorporating specific
pranayama techniques into your daily routine can
benefit your thyroid health. Here we will explore
four pranayama techniques that are beneficial for
the health of the thyroid gland.
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4 Breathing Exercises For Thyroid Health
Pranayama exercises help promote relaxation and
reduce tension, which is essential for sustaining
thyroid function. Practicing pranayama techniques
that emphasise deep breathing stimulates the
parasympathetic nervous system, aiding in overall
relaxation and supporting thyroid health.
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1. Ujjayi Pranayama (Victorious Breath)
Ujjayi Pranayama, or Victorious Breath, involves
gentle throat constriction during both inhales
and exhales, creating a soft sound. It stimulates
the thyroid gland, improves neck blood
circulation, and supports thyroid health.
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Steps to perform Ujjayi Pranayama

1. Sit comfortably with your spine erect and relax
   your body, including your facial muscles and
   shoulders.
2. Breathe deeply through your nostrils, feeling
   your chest and abdomen expand.
3. During exhalation, gently constrict the throat,
   creating a soft sound.
4. Maintain a steady rhythm with equal inhalation
   and exhalation.
5. Focus on your thyroid gland, visualising healing
   energy and balance.
6. Practice regularly in your daily routine for
   potential benefits.
7. It is imperative to consult a yoga instructor or
   healthcare professional for specific thyroid
   concerns.

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2. Sitali Pranayama (Cooling Breath)
Sitali Pranayama involves inhaling through a
curled tongue or pursed lips to create a cooling
effect, reduce inflammation, and support thyroid
function.
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Steps to perform Sitali Pranayama

1. Find a comfortable seated position with an erect
   spine.
2. Either curl your tongue into a tube shape or
   purse your lips.
3. Inhale slowly through your mouth, feeling the
   coolness of your breath.
4. Exhale through your nose, sensing the warmth of
   the breath.
5. Repeat this cycle for several minutes.
6. Keep your body relaxed and maintain a calm mind
   throughout the practice.

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3. Kapalabhati Pranayama (Skull-Shining Breath)
Kapalabhati pranayama is a dynamic technique
beneficial for thyroid health. It involves
forceful exhalations and passive inhalations to
increase circulation, oxygenate the body, and
stimulate the thyroid gland for optimal
functioning.
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Steps to perform Kapalabhati Pranayama

1. Relax your shoulders and sit comfortably with
   your spine erect.
2. Inhale deeply through your nostrils, keeping your
   breath natural.
3. Forcefully exhale by contracting your abdominal
   muscles and expelling air through the nostrils.
4. Inhale naturally without forcing it.
5. Gradually increase the speed of exhalations while
   maintaining force.
6. Practice several rounds, starting slowly and
   increasing the duration over time.
7. Focus on energising and vitalizing your thyroid
   gland through rhythmic exhalations.
8. Observe the sensations and effects on your body
   during the practice.

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4. NadiShodhana Pranayama(Alternate Nostril
Breathing)
It is a balancing and purifying pranayama that
harmonises the flow of energy in the body, which
is beneficial for the overall body and thyroid
gland.
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Steps to perform Sitali Pranayama

1. Find a comfortable seated position with an erect
   spine.
2. Place your left hand on your left knee with the
   palm facing upward for stability.
3. Use your right hand with Vishnu Mudra (index and
   middle fingers between eyebrows).
4. Put your right thumb over your right nostril and
   close it.
5. Inhale through the left nostril smoothly and
   deeply.
6. Close your left nostril with your right ring
   finger and release your right thumb.
7. Exhale through the right nostril steadily and
   with relaxation.
8. Alternate the pattern, inhaling through the right
   nostril and exhaling through the left nostril.
9. Focus on visualising balance and harmony in the
   thyroid gland.
10. Practice regularly in your daily routine,
    starting with a few rounds and gradually
    increasing the duration.

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CONCLUSION
Incorporate these pranayama techniques into your
daily routine to support thyroid health
holistically. Practice with patience and
awareness, and consult a healthcare professional
for specific concerns or conditions to embrace
overall well-being.
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SOURCE Pranayama For Thyroid
Yuvaap 2023