Yoga For Osteoporosis: 5 Yoga Postures To Strengthen Your Bones Health

There are many health benefits of practicing yoga every day, which even scientific studies attest. Yoga practitioners experience reduced stress levels and increase their overall well-being, not without reason. The ancient practice is also known to naturally improve many of our bodily functions. As you become more regular with yoga, you may find that your bones, muscles, and joints become stronger and more flexible than ever before, and that you experience less injury or pain.

Scientific studies have proven that yoga helps build muscle mass or maintain muscle strength and protects us against conditions such as arthritis, osteoporosis, and back pain. One of the bone conditions that yoga helps us deal with is osteoporosis which leads to weakening of the bones. Osteoporosis can even lead to physical disability in the elderly and every step should be taken to prevent, manage and cure it.

According to a study, the practice of yoga can help increase bone density if practiced regularly and correctly. It also improves balance and flexibility, which can prevent falls and fractures.

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“With the help of yogic practices that include asanas, pranayama, and meditation, your bone density can be improved. Include asanas such as Vajrasana, Trikonasana, and Paschimottanasana in your regular routine. To reap the benefits of this practice, stay consistent with your exercise routine for 4-6 months. You can also practice mudras such as Prithvi mudra, Prana mudra and Varuna mudra “, explains the famous Yoga Guru Grand Master Akshar.

Here are 5 yoga asanas suggested by Grandmaster Akshar that you can practice to improve your bone density:

Vajrasana in Prana Mudra (lightning pose)

Gently lower your knees. Rest your pelvis on your heels. Keep your heels close to each other. Hold Prana Mudra. Prana Mudra is done with the help of both hands. The ends of the ring and the little finger should be joined by the tip of the thumb. All other fingers should be extended straight out.

Paschimottanasana (Seated forward fold)

Paschimottanasana (Grand Master Akshar)

Start with your legs straight forward. Extend your arms straight up and keep your spine straight. Exhale and lean forward at hip level and place your upper body on your lower body. Lower your arms and grab your big toes with your fingers. Try to touch your knees with your nose.

Vrikshasana (tree pose)

Start at Samasthithi. Lift your right leg off the floor and balance your weight on your left leg. Join your palms in Pranam Mudra. Hold this pose for as long as you can.

Veera Bhadrasana (Warrior Posture)

Form Ashwasanchalanasan with the right leg between your palms. Raise your arms, palms facing each other. Straighten your back. Arm in contact with the ears. Look straight ahead. Repeat on the other side.

Trikonasana (Triangle Position)

Form Ashwasanchalanasan with the right leg between your palms. Drop your left heel and straighten both knees. Lift the right arm and bring both arms into a single line. Look at your right or straight palm. Repeat on the other side.

A word of warning

“If you have osteoporosis. There is a good chance that the bones easily become prone to fractures or injuries. Therefore, it is imperative that you avoid any form of high intensity exercise. Do not stand for long periods of time. long hours or don’t work in very stressful environments, ”explains the yoga guru.

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