Yoga for Bone Health: Our bones form the basic structure of our body. Many times we do not realize but the health of our bones is as important as any other aspect of our body. Reduced bone density is becoming a
Yoga for Bone Health: Our bones make up the basic structure of our body. Many times we do not realize but the health of our bones is as important as any other aspect of our body. Reduced bone density is becoming a common problem. Usually the elderly developed this condition and even women after menopause also tend to be more prone to bone health problems. Severe low density in the bones is called osteoporosis. It makes bones more porous and brittle. Yoga is one of the best ways to control the condition of low bone density. Since there are no specific symptoms associated with osteoporosis, people often don’t recognize the onset of the disease unless tests are done or, unfortunately, after breaking a bone. For people who suffer from osteoporosis, yoga can be an effective addition to their treatment plan. The ancient sacred practice slowly builds strength, stability, agility, and flexibility in the body, helping to alleviate symptoms, reduce the risk of complications, and improve bone health.
Adho Mukha Svanasana (Downward Facing Dog Pose)
Start on all fours to form a table-like structure. Raise your hips, straighten your knees and elbows.
Make sure your hands are in line with your shoulders and your feet are in line with your hips. While forming a V frame, press your hands into the mat and lengthen your neck. Hold this position for at least 30 seconds and gently release.
Benefits: In addition to strengthening the core, this asana also strengthens the bones, improves blood flow and body posture, lengthens the back, and strengthens the arms.
Veerbhadrasana 1 (warrior pose)
Stand up straight with both feet together and arms at your sides. Keeping your right foot flat on the mat, slide off your left leg. Stretch your arms straight above your head. Hold this position for a few seconds, gently release, and repeat on the other side.
Benefits: This asana regulates the adrenal glands responsible for providing the body with adequate amounts of estrogen and androgen for healthy bones. It is also effective in increasing the strength of the spine, shoulders, arms, knees, and elbows.
Vrikshasana (tree pose)
Stand tall with your arms by your sides. Bend your right knee slightly and place your right foot high on your left leg. Make sure the legs are straight, inhale gently and raise the arms above the head in the Namaskar mudra. Keep your spine straight and hold the position for 30 seconds. Return to the original position gently and repeat with the other leg.
Benefits: This pose improves poise and balance. This asana is also effective for toning the leg muscles while strengthening the tendons and ligaments in the feet.
Utkatasana (chair pose)
Stand with your feet hip-width apart. Raise your arms above your head in Namaskar mudra. Bend your knees slightly, as if you were sitting in a chair, so that your hips remain at a 45-degree angle. As you breathe, hold the pose steadily for one minute. Release gently and repeat.
Benefits: This asana creates stability and strength in the shoulder joints. Apart from that, it also helps to strengthen the glutes and quadriceps.
Setubandhasana (bridge pose)
Lie on your back and keep your arms at your sides. Bend your knees so that your feet are firmly pressed into the ground. With the strength of your arms, push your pelvis off the floor. Make sure your neck and back are flat on the floor. Stay in this position for 30 seconds before gently releasing.
Benefits: The asana can be therapeutic for people suffering from osteoporosis. It is beneficial in strengthening the hips, spine, and thighs.
Santolanasana (plank pose)
Lie on the stomach. Bring your hands toward your shoulders keeping your palms on the floor. Now gently push your body up to form a straight line. The arms should be perpendicular to the ground and the body should be parallel to the ground. Hold the pose and return to the original position.
Benefits: Strengthens shoulders, arms and wrists. It is also good for the muscles of the spine and improves posture.
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