The thyroid is a small, butterfly-shaped gland located at the front of the neck, just below the Adam’s apple. Despite its size, it plays a vital role in regulating many of the body’s essential functions. The thyroid produces hormones that help control metabolism, energy levels, body temperature, digestion, and mood. When the thyroid is functioning optimally, these systems tend to feel balanced and steady. When it’s underactive or overactive, however, you may experience symptoms such as fatigue, weight changes, brain fog, sensitivity to temperature, or shifts in emotional well-being. Because the thyroid is closely connected to the nervous and endocrine systems, practices like yoga that support relaxation, circulation, and stress regulation can be a meaningful way to support overall thyroid health.
While yoga is not a cure for thyroid conditions, it is a beautiful, supportive practice that invites the body back toward balance. Below are six key yoga poses to support thyroid health. These poses gently stimulate the neck and throat area, and calm the stress response — an important piece of the puzzle when it comes to hormonal harmony.
Yoga Poses for Thyroid Health
1. Cat–Cows
The fluid, breath-led movement between cat and cow poses gently moves the spine through flexion and extension, which encourages circulation through the neck and spine.
How to do this pose:
- Begin in tabletop position: come onto all fours; stack your shoulders directly over your wrists and hips over your knees.
- Inhale and drop your belly toward the mat, take your gaze up to the sky. Notice the opening through your chest, neck, and throat.
- On your exhale, arch your back and tuck your chin into your chest. Notice the opening through your spine and the back of your neck.
- Repeat this movement as many times as you’d like. Ensure that your breath is synced with each movement for maximum benefit.
2. Seated Neck Stretches
Gentle neck stretches help release tension and stiffness in the neck and shoulders, bringing awareness and circulation to the area where the thyroid is located.
How to do this pose:
- Begin seated in a comfortable position – we recommend sitting cross-legged, with the option to sit on a yoga block, blanket, or pillow for extra support.
- Find a long spine and relax your shoulders.
- Gently tilt your right ear toward your right shoulder, while keeping both shoulders soft and down.
- Option for your right hand to grab your left ear – no pressure should be applied, simply allow the weight of your hand to create a deeper stretch.
- Hold for 5+ breaths, noticing the stretch along the left side of your neck.
- Return to center. Let your head gently rock side to side and notice any differences you feel.
- Repeat this on the opposite side.
3. Cobra Pose (Bhujangasana)
Cobra pose gently opens the front of the body, particularly the chest, throat, and neck, where the thyroid gland is located. This opening can encourage circulation and bring awareness to the throat while counteracting the effects of prolonged sitting or poor posture.
How to do this pose:
- Begin lying on your belly. Place your hands under your shoulders and hug your elbows toward your ribs.
- On your inhale, press lightly into your hands and lift your chest off the mat. Ensure to use your lower back muscles, rather than your hands, to lift your chest.
- Option for elbows to stay bent, or begin to extend your arms if it feels comfortable on your lower back.
- Draw your shoulders back and down, and expand through your collarbones.
- Allow your gaze to lift slightly, without compressing the back of your neck.
- Hold for a few breaths, then slowly lower back down.
4. Camel Pose (Ustrasana)
Camel pose is a backbend that brings intentional extension to the neck and front body. This posture can be especially supportive for thyroid health by creating space and stimulation in the throat region while also aiding in the release of stored stress.
How to do this pose:
- Begin in a kneeling position with knees, hips, and shoulders stacked.
- Place your hands on your lower back with fingers facing down. Squeeze your elbows and shoulders in.
- On an inhale, lift your chest upward and gently lean back as you keep your hips pressed forward, maintaining length through your spine.
- Gaze to the sky. Allow your throat to open naturally without forcing your head back.
- To exit, engage your core and slowly lift your torso back upright. Come to sit on your heels and allow this backbend to integrate.
5. Fish Pose (Matsyasana)
Fish pose is a nourishing posture for the thyroid area. It offers a gentle, supported opening through the throat and upper chest. This pose encourages expansion and ease rather than effort, which can be especially beneficial for calming the nervous system.
How to do this pose:
- Come to sit with your legs extended in front of you.
- Place your hands behind you with fingers facing forward and lower your forearms to the ground.
- On an inhale, press into your forearms and lift your chest upward.
- Gaze straight up and notice the opening through your neck and collarbones.
- After 5+ breaths, gently lower all the way to your back
6. Shoulder Stand (Salamba Sarvangasana) & Plow Pose (Halasana)
These inversions are often associated with thyroid support due to the compression and release they create around the neck and throat. They encourage circulation, lymphatic flow, and deep relaxation.
Read More: Yoga for Sciatica: 8 Poses in 8 Minutes for Back Pain Relief
How to do this pose:
- Begin lying on your back with your arms alongside your body.
- Bring your knees into your chest and, using your core, lift your hips off the mat.
- Support your lower back with your hands as you extend your legs toward the sky – this is a shoulder stand.
- Keep your neck long and your gaze steady, avoiding any turning of the head.
- Stay here, or move into plow pose by slowly lowering your legs overhead, keeping your core engaged.
- Option in plow: keep your hands on your low back or bring them to the ground and interlace them. Your feet can be pointed or flexed.
- When you’re ready to exit, slowly roll down one vertebra at a time.
Reagan Sobel, E-RYT 500, is an international yoga teacher and retreat leader with over 3,000 hours of teaching experience. Known for her creative, thoughtfully sequenced Vinyasa classes rooted in yoga philosophy and lived practice, she creates spacious, supportive containers where students can deepen their connection to body and mind. Originally from Charleston, South Carolina, Reagan now lives in Uvita, Costa Rica, drawing inspiration from nature and a slower, more intentional way of living.
You can connect with Reagan on her Website, Instagram, YouTube, and Facebook
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Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking.