Setu Bandhasana (bridge pose)

Setu bandhasana or the bridge pose is an effective yoga for thyroid, especially hypothyroidism. It stretches the neck and improves blood circulation in the thyroid gland. The pose is also effective for treating asthma, reducing headaches and strengthening muscles You can use a folded towel or blanket under your shoulders for support.

Bring your shoulders to the edge of the blanket and let your head rest on the mat.

Lie flat on your back with your arms alongside your body and your palms facing down.

Press your arms and back into the floor for support.

On an inhale, lift your legs up to ninety degrees.

Slowly exhale and bring your legs over your head.

Your feet can balance in the air.

Bring your hands to your lower back to support your body.

Keep your fingers pointing up toward your hips with your pinky fingers on either side of your spine.

Raise your legs straight up toward the ceiling.

Aim to keep your shoulders, spine, and hips in one line if it’s possible.

You can also keep your hips away from your body at an angle.

Keep your chin tucked into your chest as you keep your neck in one position.

Release the pose by slowly releasing your legs back over your head.

Bring your arms back alongside the body.

On an inhale, slowly roll your spine down vertebrae by vertebrae and lift your legs to ninety degrees.

Exhale as you lower your legs to the floor.

Be mindful of your neck during this pose and discontinue the practice if you have any