🧘‍♀️ 30-Minute Yoga Flow for Hypothyroidism

A calm yet energizing sequence to support your metabolism, mood, and hormones — without burnout

If you’ve been diagnosed with hypothyroidism, you already know the symptoms can feel sneaky and frustrating:

• Fatigue that hits out of nowhere
• Brain fog that lingers
• Weight that won’t budge
• A body that just doesn’t feel like your own anymore

This 30-minute yoga practice is designed to support your thyroid, lymphatic system, and nervous system, with special focus on:

• Circulation to the neck, heart, and glandular centers
• Core + pelvic floor activation (to support metabolism)
• Grounding breathwork to reduce stress (a huge thyroid trigger)

Let’s move slow, breathe deep, and gently remind your body that it’s safe to heal.

🕰️ Total Time: 30 Minutes

You’ll need:

• A yoga mat
• A block or folded blanket
• Optional: bolster or pillow for support

🌬️ PHASE 1: Breath & Circulation Boost (5 minutes)

1. Seated Neck Rolls + Shoulder Shrugs – 1 min
Ease into movement. Roll slowly, soften the jaw. Release tension in the thyroid area.

2. Seated Alternate Nostril Breathing (Nadi Shodhana) – 2 min
Balances the nervous system + endocrine system.
Inhale left nostril, exhale right. Inhale right, exhale left.

3. Seated Cat-Cow with Ujjayi Breath – 2 min
Gentle spinal movement + throat activation. Use ocean-sounding breath (in and out through the nose with slight constriction at the throat).

💪 PHASE 2: Energizing Strength + Flow (15 minutes)

4. Half Sun Salutations – 2 min
From Mountain → Forward Fold → Half Lift → Fold → Mountain. Flow slowly 4x.

5. Low Lunge with Cactus Arms – 1 min per side
Open the chest, breathe into the throat. Activate back glute.

6. Warrior II to Reverse Warrior – 2 min per side
Inhale to reverse, exhale to Warrior II. Repeat slowly with intention. Builds energy without overwhelming the adrenals.

7. Chair Pose with Eagle Arms – 2 min
Strengthen legs, stimulate circulation to arms and neck. Add slow pulses or hold.

8. Forearm Plank or Supported Forearm Hover – 1 min
Core and thyroid work together! Modify with knees down, and keep the breath soft.

9. Bridge Pose with Breath Count – 2 min
Lift on inhale (5 counts), lower on exhale (5 counts). Strengthens glutes and thyroid-stimulating inversion.

🌿 PHASE 3: Cooling + Restorative (10 minutes)

10. Reclined Twist with Breath Retention – 1 min per side
Exhale into the twist. Pause gently after each inhale (2–3 count).
Supports digestion + lymphatic flow.

11. Supported Fish Pose (on bolster or folded blanket) – 3 min
Gentle heart and throat opener. Great for thyroid and emotional release.
Hands rest at sides, palms open.

12. Legs Up the Wall or Waterfall Pose – 3 min
Support the immune system + adrenal recovery.

13. Savasana + Gratitude Breath – 2 min
Lie back. With each inhale: “I am supported.”
Each exhale: “I release what no longer serves me.”

✨ Final Thoughts

When you live with hypothyroidism, your body deserves a softer, more supported strength practice — one that honors your energy, not fights it.

This 30-minute flow blends strength, mobility, and rest — helping you feel more like you again. Pair this with consistent rest, nourishment, and gentle daily movement, and you’re already giving your thyroid the love it needs.

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