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Healthapta 5 yoga asanas to beat osteoporosis - Healthapta
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Tuesday 26 September 2017
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5 yoga asanas to beat osteoporosis

osteoporosis-1

Aches, pains, and brittle bones that our grandparents often complain of, have become common in people half their age today. Our sedentary lifestyles and unhealthy diets are to blame for it. But what if we told you that a few minutes of yoga could prevent the condition?

According to a study published in Journal of the Medical Association of Thiland, 10 minutes of yoga, everyday, can prevent osteoporosis or loss of bone density [1]. Yoga can not only prevent osteoporosis but in some cases can slow down the progression of the condition and  increase the absorption of calcium by your bones. Our  yoga expert Sunaina Rekhi recommends these poses to combat osteoporosis.

Trikonasana or triangle pose
This gentle asana provides a full stretch to your body while strengthening your bones. Additionally, this pose also helps make your body flexible, helping in the prevention of injuries in the long run.

Steps to do the pose:

  • Stand straight on the floor and spread your legs. Place one foot outward such that your toes are facing sideways and turn the other foot slightly inwards.
  • Now, stretch your arms on the side. Bend at your hips and lower one arm towards the leg that is turned outward.
  • Bend further down and bring your arm either on your shin, ankle or knee. Make sure your hips are erect and you are not bending forward or backward.
  • Hold this position for five breaths. Come back to the starting position and repeat the pose on the other side.

Trikonasana

Veerbhadrasana 1 or warrior pose
This stretching pose can effectively regulate your adrenal glands (endocrine glands that produce a variety of hormones) that are responsible for providing adequate amounts of estrogen and androgen for healthy bones. Veerbhadrasana 1 strengthens your spine, arms, shoulders, elbows and knees and improves your range of motion.

Steps to do the pose:

  • Stand straight placing both your feet together and keep your arms by your side.
  • Now keeping your left foot flat on the floor, lunge with your right leg. Stretch your arms straight above your head.
  • Lift your left heel off the floor and lunge further with your right leg.
  • Stay in this position for five breaths and get back to the starting position.

veerbhadrasana

Adho mukho svanasana or downward dog position
This pose works on your legs, glutes, abdomen and spine while providing relief to joint pain associated with osteoporosis. The light bending back extension in the pose can decompress the vertebrae and help build spinal strength. It can also help reduce back pain associated with the condition and improve your posture. Also, try this yoga pose to strengthen your spine and improve your posture.

Steps to do the pose:

  • Lie on your stomach by placing your palms, on the floor, near your ears.
  • Breathe out and push off your hands in such a way that your buttocks point towards the sky.
  • Push back on your feet so that you lie flat on the floor.
  • Hold this position for 30-60 seconds and return to the starting position.

Downward facing dog

Setubandhasana or bridge pose
Backward bending asanas like setubandhasana can be very therapeutic for  people suffering from osteoporosis. The posture is especially beneficial in strengthening on your hips, an area that is commonly affected by the condition. Here are some moreexercises to make your bones stronger and prevent osteoporosis.

Steps to do the pose:

  • Lie on your back and keep your arms by your sides. Bend your knees and place them flat on the floor.
  • Using the strength of your arms, push your pelvis off the floor.
  • Keep your body lifted. Your back and neck should lie flat on the floor while you do this.
  • Hold this pose for a few breaths and return to the starting position.

setubandhanasana

Ardha matsyendrasana or sitting half spinal twist
The gentle twist in this asana helps strengthen the bones that make up your spine while stimulating the muscles around it.

Steps to do the pose:

  • Sit by stretching your legs out in front of you. Now bend your left leg and keep the heel of your left foot beside your right hip.
  • Now place your right leg over your left knee and keep your left hand on your right knee.
  • Look at your right shoulder and twist at your shoulders, neck and waist.
  • Hold this position for some time and return to the starting position.

Ardha matsyendrasana




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