What You'll Learn
- Perform yoga asanas to improve thyroid function and spinal alignment.
- Practice breathing techniques (pranayama) to stimulate the thyroid gland.
- Apply acupressure techniques to manage thyroid imbalances and spinal pain.
Video Breakdown
This video provides a yoga session focused on improving thyroid health and spinal posture. Ankita Sood guides viewers through practical exercises, breathing techniques, and acupressure methods to alleviate spondylitis, lower back pain, and thyroid imbalances, emphasizing the importance of regular practice and mindful movement.
Key Topics
Thyroid Health
Spinal Posture
Yoga Exercises
Breathing Techniques
Acupressure Points
Spondylitis Relief
Video Index
Introduction and Warm-up
Introduction to the session, explanation of the importance of spinal health and thyroid function, an...
Introduction to the session, explanation of the importance of spinal health and thyroid function, and initial stretches to prepare the body.
Welcome and Session Overview
0:26 - 1:19
Introduction of Ankita Sood and the session's focus on yoga for thyroid and spine.
Introduction
Session Objectives
Ankita Sood
Importance of Posture
1:19 - 2:08
Discussion on the significance of posture, especially while working from home.
Posture Awareness
Work from Home
Practical Session
Understanding the Spine
2:14 - 4:07
Explanation of the spine's structure and its connection to overall health, including the thyroid gland.
Spine Structure
Thyroid Gland
Health Connection
Initial Stretches
4:07 - 4:30
Preparing the body with basic leg stretches and cross-legged sitting.
Leg Stretches
Cross-Legged Position
Comfortable Posture
Opening Prayer and Initial Movements
Starting with a prayer, followed by initial movements for the toes, legs, and neck to loosen up the ...
Starting with a prayer, followed by initial movements for the toes, legs, and neck to loosen up the body.
Chin Mudra and Om Chanting
5:07 - 8:31
Instructions on Chin Mudra, closing eyes, focusing on breath, and chanting Om.
Chin Mudra
Om Chanting
Breath Focus
Loosening the Legs
8:34 - 8:55
Relaxing the legs with loose movements and preparing for neck exercises.
Leg Relaxation
Knee Movements
Preparation
Neck Movements
8:55 - 9:30
Guidance on neck movements with breath coordination, emphasizing listening to the body's limits.
Neck Exercises
Breath Coordination
Body Awareness
Spinal Stretches and Twists
Exercises to stretch and twist the spine, improving flexibility and relieving stiffness.
Exercises to stretch and twist the spine, improving flexibility and relieving stiffness.
Neck Flexion and Extension
9:30 - 11:13
Moving the neck up and down, coordinating with breath, and stretching the thyroid area.
Neck Up/Down
Breath Inhale/Exhale
Thyroid Stretch
Lateral Neck Stretches
11:13 - 12:21
Dropping the ear towards the shoulder to stretch the sides of the neck.
Ear to Shoulder
Shoulder Relaxation
Lateral Stretch
Spinal Twists
13:15 - 14:26
Twisting the spine while seated to improve flexibility and mobility.
Seated Twists
Spinal Mobility
Breath Coordination
Forward and Side Bends
14:26 - 15:42
Stretching the spine upwards and then bending forward and to the sides.
Upward Stretch
Forward Bend
Side Bends
Spinal Circles and Leg Stretches
Circular movements for the spine and stretches involving extending one or both legs.
Circular movements for the spine and stretches involving extending one or both legs.
Spinal Circles
15:42 - 17:21
Giving complete circles to the spine to increase flexibility.
Clockwise Circles
Anti-Clockwise Circles
Spine Flexibility
Single Leg Stretches
17:22 - 19:33
Stretching one leg out and performing twists and side stretches.
Extended Foot
Twisting
Side Stretch
Other Side Leg Stretches
19:33 - 21:10
Repeating the stretches with the other leg extended.
Extended Foot
Twisting
Side Stretch
Butterfly Pose and Thyroid Exercises
Exercises in the butterfly position, followed by specific techniques for the thyroid gland.
Exercises in the butterfly position, followed by specific techniques for the thyroid gland.
Butterfly Pose
21:10 - 22:57
Relaxing toes, pressing knees down, and performing chubby chalanas.
Toe Relaxation
Knee Press
Spine Movement
Butterfly Stretch
22:57 - 24:19
Stretching arms up and bending forward, twisting to the right and left sides.
Forward Bend
Right Twist
Left Twist
Thyroid Exercise
24:57 - 27:14
Tightening jaws, looking up, opening and closing the mouth, and dropping the head down.
Jaw Tightness
Mouth Open/Close
Head Drop
Back and Neck Massage
27:14 - 27:37
Massaging the back and neck to relax the muscles.
Back Massage
Neck Massage
Relaxation
Pranayama and Acupressure for Thyroid
Practicing Ojai pranayam and acupressure techniques to stimulate the thyroid gland.
Practicing Ojai pranayam and acupressure techniques to stimulate the thyroid gland.
Ojai Pranayam
27:37 - 31:02
Contracting throat muscles and breathing in and out to stimulate the thyroid gland.
Throat Contraction
Breathing Technique
Thyroid Stimulation
Acupressure Technique
31:02 - 34:10
Applying pressure to specific points on the hands to stimulate the thyroid and parathyroid glands.
Pressure Points
Thumb Area
Gland Stimulation
Standing Postures and Spinal Acupressure
Standing exercises to stretch the spine and acupressure techniques applied to the spine.
Standing exercises to stretch the spine and acupressure techniques applied to the spine.
Standing Stretch
34:11 - 36:44
Stretching the spine upwards and giving a good stretch to the complete body.
Upward Stretch
Toe Raise
Body Expansion
Spinal Twisting
36:44 - 38:55
Giving movements to the spine by twisting the body.
Twisting Movement
Loose Arms
Spine Opening
Leg and Arm Stretches
38:57 - 39:27
Stretching one leg and the opposite arm to give a good stretch.
Leg Stretch
Arm Stretch
Body Balance
Spinal Acupressure
39:27 - 40:50
Applying pressure on the sides of the spine using thumbs and hands.
Thumb Pressure
Hand Pressure
Spine Sides
Lying Down Asanas and Relaxation
Performing asanas while lying down, followed by relaxation techniques and a closing prayer.
Performing asanas while lying down, followed by relaxation techniques and a closing prayer.
Marjorasana (Cat-Cow Pose)
41:50 - 43:45
Performing cat-cow pose to improve spine flexibility and stimulate the thyroid.
Belly Drop
Chin up
Spine Flexibility
Makarasana and Thyroid Stretch
43:45 - 45:19
Lying down in Makarasana and stretching the thyroid gland.
Garden Pose
Leg Up/Down
Jaw Tightness
Bhujangasana (Cobra Pose)
45:31 - 47:39
Performing cobra pose to strengthen the lower back and stimulate the thyroid.
Head Raise
Elbows in
Lower Back Pressure
Dhanurasana (Bow Pose)
48:02 - 49:59
Performing bow pose to further strengthen the back and stimulate the thyroid.
Ankle Hold
Inhale up
Normal Breathing
Counter Poses and Spinal Massage
50:00 - 54:31
Performing counter poses and spinal massage to relax the spine.
Leg Stretch
Knee Pull
Spinal Movement
Pelvic Raise
54:51 - 56:17
Raising the pelvis to stimulate the thyroid gland and lower back.
Pelvic up
Normal Breathing
Legs Down
Shavasana (Corpse Pose)
56:19 - 1:02:55
Relaxing the body completely in Shavasana.
Body Relaxation
Deep Breathing
Tension Release
Closing and Shanti Mantra
1:02:58 - 1:05:17
Concluding the session with a Shanti mantra and final relaxation.
Cross Leg Posture
Shanti Mantra
Final Relaxation
Questions This Video Answers
What is the main focus of this yoga session?
The session focuses on yoga exercises and techniques to improve thyroid health and spinal posture, addressing issues like spondylitis and lower back pain.
How does this session address thyroid problems?
The session includes specific exercises, breathing techniques (Ojai Pranayam), and acupressure points designed to stimulate and balance the thyroid gland.
What is 'Merudan' and why is it important?
'Merudan' is the Sanskrit term for the spine. It's important because all the body's organs and nerves are connected to it, so maintaining its health is crucial for overall well-being.
What are some problems that can arise from poor spinal posture?
Poor spinal posture can lead to issues like spondylitis, neck pain, lower back pain, and can negatively impact the health of other organs connected to the spine.
How often should I practice the acupressure technique for the thyroid gland?
It is recommended to practice the acupressure technique every day on an empty stomach for best results. If done during the day, ensure a gap between food intake and the acupressure session.
Why is it important to twist the spine before forward stretches in the morning?
Twisting the spine helps to open it up and alleviate stiffness or tightness that may be present in the morning, preparing it for further stretches.
What is the importance of counter poses in yoga?
Counter poses are important to balance the effects of a particular stretch or posture on the spine. They help to ensure that the spine is not overstressed in one direction and maintains overall balance.
What is the recommended relaxation posture after yoga asanas?
Makarasana (crocodile pose) and Shavasana (corpse pose) are recommended relaxation postures to allow the body to completely relax and release any tension after performing yoga asanas.
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