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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.
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:
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:
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:
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 more exercises to make your bones stronger and prevent osteoporosis.
Steps to do the pose:
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:
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Image source: Getty Images
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Reference:
[1] Phoosuwan M, Kritpet T, Yuktanandana P. The effects of weight bearing yoga training on the bone resorption markers of women. J Med Assoc Thai. 2009 Sep;92 Suppl5: S102-8. PubMed PMID: 19891384.