Yoga for Osteoporosis: A List of Yoga Asanas to Help Treat Osteoporosis

Osteoporosis is a condition characterized by weakened bones, increasing the risk of fractures, particularly in the hips, spine, and wrists. This condition often goes unnoticed until a fracture occurs. High-risk exercises can exacerbate osteoporosis, making gentle, low-impact exercises like yoga ideal for managing this condition.

How Yoga Can Help with Osteoporosis

Yoga is beneficial for those with osteoporosis as it:

• Provides gentle, low-impact exercises that are safe for weakened bones.
• Helps build bone density through moderate weight-bearing poses.
• Increases flexibility and range of motion.
• Improves balance and posture, reducing the risk of falls and fractures.

Yoga Poses for Those Who Struggle with Osteoporosis

1. Seated Twists (Ardha Matsyendrasana)

How to Do It:

1. Sit with your spine straight and legs extended.
2. Bend your right knee and place your right foot on the outside of your left thigh.
3. Twist your torso to the right, placing your left elbow on the outside of your right knee.
4. Hold for two deep breaths, then slowly release.
5. Repeat on the left side.

Benefits:

• Increases range of motion without stressing the joints or bones.
• Stretches the chest, shoulders, and spine.

2. Tabletop Pose (Bharmanasana)

How to Do It:

1. Start on your hands and knees, with wrists directly under shoulders and knees under hips.
2. Keep your back flat and gaze down at the floor.
3. Hold for three deep breaths before releasing to a seated position.

Benefits:

• Applies moderate weight to joints, helping to build bone density.
• Engages and strengthens core muscles.

3. Baby Cobra Pose (Bhujangasana)

How to Do It:

1. Lie face down with your hands next to your ribcage.
2. Gently press into your hands to lift your upper chest off the floor.
3. Hold for two breaths before lowering your forehead back to the mat.

Benefits:

• Strengthens bones in the hands and arms.
• Improves posture and opens the shoulders.

4. Seated Forward Fold (Paschimottanasana)

How to Do It:

1. Sit with legs extended and feet flexed.
2. Slowly fold forward over your legs, reaching towards your feet.
3. Hold for three breaths before gently lifting back to a seated position.

Benefits:

• Lengthens the spine, helping to maintain vertebral health.
• Stretches the hamstrings and increases flexibility.

Summary

Incorporating these yoga poses into your routine can help manage osteoporosis by gently building bone density, improving flexibility, and enhancing overall balance and posture. Regular practice of these poses can contribute to better bone health and reduced risk of fractures, making them a valuable addition to osteoporosis management.