Yoga for Bone Health: A List of Yoga Poses to Help Increase the Health of Your Bones and Reduce the Risk of Osteoporosis
Having strong bones is critical to living a happy and easy life. When the bones are weak and brittle it can result in diseases like osteoporosis. Osteoporosis is a condition that affects millions of people worldwide. It is characterised by weak and brittle bones that are at an increased risk of fractures. These fractures can be immensely painful and disrupt a person’s daily life.
Many people choose to use food and medications as a way to increase bone health. While there is medication that can be effective in treating osteoporosis and increasing bone health, incorporating a regular yoga practice can also help to improve bone density and reduce the risk of fractures.
How yoga can help to increase bone health:
Yoga can help to improve bone health by creating tension and compression in the bones. When the bones are put under mild pressure, they respond by creating new bone cells, which can help to increase bone density. Additionally, yoga can also help to improve balance, which can reduce the risk of falls that can lead to painful fractures. Here are four yoga poses that are useful to increase bone health…
A list of yoga poses to improve bone health:
1. Mountain pose (Tadasana)
Stand with your feet hip-width apart and distribute your weight evenly through both feet. Draw your shoulder blades down and back and engage your core slightly. Hold the pose for three breaths focusing on the breath.
Benefits: Practicing mountain pose helps to improve posture and balance, which can reduce the risk of falls. It also helps to improve circulation, which can promote bone health. An additional benefit of mountain pose is that it relaxes the body and mind.
2. Triangle pose (Trikonasana)
Reach your right hand down to your right shin or ankle and extend your left arm towards the ceiling. Hold the pose for two deep breaths before switching to the left side. Once done, release the pose to a neutral standing position.
Benefits: Triangle pose helps to stretch and strengthen the spine, hips, and legs. It can also help to improve balance and stability, which is vital for improving bone health. An additional benefit of triangle pose is that it stretches the hamstrings and the chest area.
3. Warrior II pose (Virabhadrasana II)
Start with the right foot in front first. Bend your right knee and extend your arms out to the sides. Hold the pose for two breaths before switching to the left side and releasing to a mountain pose.
Benefits: Practicing Warrior II pose helps to strengthen the legs and improve overall balance. It can also help to improve posture and relieve tension in the shoulders. An additional benefit of warrior II pose is that it improves focus, which also helps to improve balance.
4. Bridge pose (Setu Bandha Sarvangasana)
Engage the glute muscles and lift your hips towards the ceiling. Interlace your fingers behind your back or place them on the sides of the mat with palms facing down. Hold the pose for three breaths before releasing it to a neutral lying position.
Benefits: Doing bridge pose helps to strengthen the back, hips, and legs. It can also help to improve posture and relieve tension in the neck and shoulders. An additional benefit of bridge pose is that it strengthens the glute muscles.