For people with 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, which helps relieve symptoms, reduce the risk of complications, and improve bone health. A 2009 study found that when yoga is practiced consistently and diligently, it can increase bone strength.
Dr Rajeev Rajesh, Director of Yoga, Jindal Naturecure Institute shares six yoga poses to practice for osteoporosis:
Adho Mukha Svanasana (Downward Dog Pose)
How to do it: Start on all fours to form a table-like structure. Lift hips, straighten knees and elbows. Make sure the hands are aligned with the shoulders and the feet are aligned with the hips.
While forming a V-shaped structure, press your hands on the mat and lengthen your neck.
Hold this position for at least 30 seconds and release slowly.
Advantages: Besides strengthening the core, this asana also strengthens bones, improves blood circulation and body posture, stretches the back, and strengthens the arms.
Veerbhadrasana 1 (Warrior Posture)
How to do: Stand up straight with both feet together and arms at your side. Keeping the right foot flat on the mat, make a lunge with the left leg. Extend your arms straight above your head. Hold this position for a few seconds, gently release and repeat on the other side.
Advantages: This asana regulates the adrenal glands responsible for supplying 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)
How to do: Stand straight with your arms at your sides. Bend the right knee slightly and place the right foot high on the left leg.
Make sure the legs are straight, inhale gently and raise the arms above the head in the Namaskar mudra.
Keep the spine straight and hold the position for 30 seconds. Slowly return to the starting position and repeat with the other leg.
Advantages: This pose improves balance and balance. This asana is also effective in toning the leg muscles while strengthening the tendons and ligaments of the feet.
Utkatasana (Chair pose)
How to do: 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 the hips remain at a 45 degree angle.
While breathing, constantly hold the pose for a minute.
Slowly release and repeat.
Advantages: This asana creates stability and strength in the shoulder joints. Apart from that, it also helps strengthen the glutes and quads.
Setubandhasana (bridge pose)
How to do: Lie on your back and keep your arms at your side. Bend the knees so that the feet are firmly on the floor. With the strength of the arms, push the pelvis off the ground. Make sure your neck and back are flat on the floor. Stay in this position for 30 seconds before gently releasing.
Advantages: Asanas can be therapeutic for people with osteoporosis. It is beneficial for strengthening the hips, spine and thighs.
Santolanasana (Plank pose)
How to do: Lie on your stomach. Bring your hands back to your shoulders, keeping your palms on the floor.
Now gently push the body 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 starting position.
Advantages: It strengthens the shoulders, arms and wrists. It is also good for the muscles of the spine and improves posture.