Yoga practices for thyroid disorder

Yoga practices for thyroid disorder

Photo by Danielle MacInnes on Unsplash



Summary
Subject(s): Therapeutic Yoga
Topic or Unit of Study: Yoga lessons for Thyroid related disease 
Grade/Level: Beginner
Objective: Understand Thyroid related conditions , providing basic guidelines for home based exercise. 
Time Allotment: 45 mins
Implementation
Learning Context
My objective is to introduce different levels of yogasana flow and create a harmonious and natural yogasana posture to help the student in particular conditions. So here I have not explained (instruction) every asana posture in details, but rather created practical and doable version of asana flow.
All of  the asanas, can be easily found online (video and information) individually for free. i.e. YouTube, google search. 
But then if you have any difficulties finding any asana videos or information, please mail to care.fitandfabulouslife@gmail.com. I will revert back to you in a day, promise.

Procedure
Anticipatory Set
Complete flow of asanas can be divided into three categories beginner - intermediate - expert. Here in this website I am going to design beginner level only. Hope this will address most of the problem. 
The main point is to design unique combinations of asanas, pranayam or other exercise which will work best for the particular health conditions. So this part of the blog called Therapeutic Yoga. 
Direct Instruction
This asana or possess derived from classical ashtanga yoga, hatha yoga and other forms of yoga. The complete sets of asana are a flow based practice. One asana ends to start the next one. Though, the set is divided into five steps.
First two steps to be done one time with total integrity. Then the body of the flow which is Standing/Sitting/Lying down asanas need to be practiced repeatedly. This body of flow can be practiced one time to start with and can be increased over a period of time when you feel confident, up to 4 times, but it has to be done in continuation not one by one.
Finally, end the practice with the fifth step (one time).
Important 3 points to be  to be remember : 
Every pose starting from warm up, need to start with inhaling.
Once you reach the pose hold the pose for 5-6 sec. Breath normally.
When you are coming back to normal pose you can relax and exhale. Mentally get prepared for the next pose without stopping.   
  Guided Practice
Sit in a comfortable position i.e. sukhasana or padmasana posture. Your body and face has to be in the same line with your spine. You can close your eyes for chanting part.
PART 1: MIND-BODY CONNECT
OM chanting - OM is not a word but a sound vibration, any religion, cast, cred can chant this. There are three parts of OM. A-U-M. 
A OR AA vibrates from lower parts of the body.
U vibrates from middle part.
M or ong vibrates from upper portion, which is head region. Maintain a medium tone and medium to little high pitch, so that you can feel the vibrations in your body.
        Rub your palm  - vigorously and touch your both eyes, and anywhere in the body  if you feel discomfort or pain. The nervous system works like an electrical switch from your eyes. You will feel the energy throughout your body and became more lively, once you touch it with energized palm, the prana (or universal energy) will flow through your nervous system and make you feel better.
Part 2 : WARM UP
Stand your leg little apart in the middle of your yoga mat and start the Warm-up session.
Hand stretch - Inhale and take you hand over your head and stretch up as much as possible. Hold for 5-6 sec. Breath normally. 
Hips bending - From this position slowly bend the hips forward and again hold for six second. Come back straight position and bend back as much as possible. - and come back to normal position. 
Twisting sideways - Next in the same standing position take your both hands interlock back of your head - twist your body both sides.
Leg stretch - Now take your hands over your head - as the beginning position and raise your toe and hold for some time. And slowly release the leg. 
This is a complete one set of exercise it should take 10 to 15 min, you will feel warmed up internally after this.
  1. Independent Practice

Standing Asana


Tadasana
Hold this posture for 60 seconds
Padahasthasana
Hold this posture for 45 seconds
Ardha Chakrasana
Hold this posture for 30-45 seconds on both sides
Utkatasana
Try to stay in this posture for 20-30 seconds in the beginning

Sitting Asana


bhujangasana
Try staying in this posture for 15-20 seconds
Paschimotthanasana
Stay in this posture for about 60 seconds according to your capacity.
Chakravakasana - cat cow pose
Start with 10 times – slow speed


Lyingdown Asana


Matsyasana
Hold this posture for 8-10 sec
setubandhasana
 Hold the posture for 20 sec
Viparita Karani
Hold it for 40 sec
Sarvangasana
 Hold for 20 sec each time


f.  Closing
Yoga nidra - is highly recommended after every session. Scan your body parts mentally by lying down and relax it. You might have a tendency to fall asleep. But that's ok. Over a period of time you will be intensely alert.  

Materials & Resources
           Instructional Materials: please connect through mail for for information
           Resources: All the asana can be found online. Please find in blogs and youtube.
Word of caution
These yogasana flow is specially designed for Thyroid conditions and very basic forms of hathayoga. This is designed keeping in mind of every age, physical conditions and experience.
This asana flow can be done by anyone between the ages of 15 to 70 at home. Please respect your body condition and try to stretch as much as possible, if your body does not support any asana at any particular movement do not stress by pushing it heard. The pose or asna will easily come by practicing everyday at the same time. It is also advised to do all the asana under supervision especially for pregnant women.


Post a Comment

0 Comments