Yoga Sequence Builder for Yoga Teachers

Yoga For Graves Disease: Therapy Yoga after Thyroidectomy

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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Yoga For Graves Disease: Therapy Yoga after Thyroidectomy: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Chair Mountain Pose (Chair Tadasana)
    A. Begin the sequence with connecting of the breath.

    B. Seated on a chair, press the feet firm on the floor and extend the spine to get comfortable.

    C. Close your eyes, place the hands on the knees and stay relaxed breathing slow, deep and full.

    D. Sit to breath for about 12 breaths going slow with a deep smile on your face.

    E. Stay positive, smiling with each inhalation filling the body with energy. Exhale completely, to throw the antioxidants to help keep improve the immune system.

    F. You could support the back with a bolster to keep the spine comfortable.
  • Neck Bend Exercise Close Up
    A. From Mountain Pose, begin with the Neck Bend Exercise.

    B. Inhale, take the head back slowly stretching the neck.

    C. Exhale, bring the head down locking the chin.

    D. Move up and down in coordinating with the breathing process for about 6 rounds of breathing.

    E. Go slow and don't overstretch. While in this practice, focus on taking the mind to the throat. This practice can be done in a dynamic way or each position can be held for 2 breaths.

    F. Go with the comfort of the body while listening to it. Also remember the body communicating to you is the best way to know if things are fine.
  • Neck Twists Close Up
    A. Continuing, begin with Neck Twists.

    B. Inhale, take the head towards the right side stretching the sides of the neck.

    C. Exhale, come back to the center. Inhale, move towards the left side.

    D. Exhale, come back to the center. Repeat this for 6 rounds with breath.

    E. Slow, steady and with deep breathing, choosing between dynamic movements or static movements is the choice you make based on the comfort of the both the neck and shoulders.
  • Chair Cat Cow Pose (Chair Marjaryasana Bitilasana)
    A. Release and come back to sit in Mountain Pose, relaxing and connecting to the breathing process.

    B. Inhale, expand the chest and take the head and the chin a bit back.

    C. Exhale, curl your chest and shoulders locking the chin down.

    D. Move dynamically here in Chair Cat Cow Pose. As you do this smile and breath with positivity.

    E. Practice this 6 times coordinating with the breathing process.
  • Chair Seated Side Stretch Pose
    A. Release and relax in Chair Mountain Pose.

    B. Inhale, raise the right arm above your head, stretching from the sides of the lower back.

    C. Exhale, slowly look up. Stay in Chair Seated Side Stretch Pose holding it for 6 breaths.

    D. Release and bring the arm down as you inhale.

    E. Inhale and repeat with the other side stretching the arm above the head. Stay for 6 breaths.

    F. You could also do in the dynamic way moving the arms up as you inhale and down as you exhale. Idea is to stretch slow to help in opening the various muscles close to the chest, shoulders, neck and upper back.

    G. Opening the diaphragm with deep breathing will also keep the stress and anxiety levels down.
  • Cobra Pose Chair (Bhujangasana Chair)
    A. Release and come to relax seated at the center extending the spine.

    B. Hold the back of the chair taking the arms behind you and as you inhale, raise the chest and shoulders to look up.

    C. Exhale, stay here in Cobra Pose Chair feeling the stretch at the neck and upper chest.

    D. Smile as you remain here for 6 breaths, breathing slow and deep. With each exhalation feel the stretch.

    E. Release, relax, and repeat to stay for the second round of 6 breaths.

    F. This pose will slowly allow energy flow at the throat, helping to recoup the voice and the lost energy.

  • Sitting Twist Pose On Chair Hand On Floor
    A. Release from Cobra Pose Chair and relax.

    B. Inhale take the right foot behind the left foot and bring the right hand down on the floor.

    C. Exhale, raise the head up as you sit in Sitting Twist Pose On Chair Hand On Floor.

    D. In this position, in a dynamic way move the neck down as you exhale, stretch the neck up as you inhale. Repeat this for 6 breaths staying towards the right side.

    E. On the other hand you could remain in position with the head and neck raised up for 6 breaths. Alternatively you could do both.

    F. Choosing what suits best is important rather than overdoing the stretch leading to more pain and discomfort.

    G. Release and repeat with the other side holding or flowing in a dynamic way for 6 breaths.
  • Volcano Pose (Urdhva Hastasana)
    A. Moving into the practice after some seated neck and shoulders movements, come to stand on your feet.

    B. In Mountain Pose on feet, inhale, raise the arms up stretching them above your head.

    C. Exhale, look up at the fingers. Stay here in Volcano Pose for about 6 breaths.

    D. Alternatively, move the arms up and down with the breathing in a dynamic way.

    E. Taking all the energy into the body and throwing all the antioxidants out as you exhale should be the focus. This connection will help in the healing process dramatically.

    F. The movement of the arms or the shoulders in any pose is not to build strength and flexibility alone, it is about taking the energy from the Earth to remain feeling grounded, safe and happy.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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