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Yoga : An effective way to prevent osteoporosis

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The health of the bones depends on various sources and these sources include the diet, exercise, hormone level, and emotional wellbeing. It is important to start thinking about how to improve the quality of bones. For many years, yoga has been used to treat osteoporosis and other health problems. Yoga is an exercise that brings balance and health to different dimensions of an individual.

Osteoporosis is a disease in which bones become weak and lose their strengths and are more likely to break, following a small fall or bump. It is also known as silent disease and millions of people are living with osteoporosis and a large number of people are likely to have beak bones due to low bone mineralization. Normally, the primary prevention of osteoporosis begins in childhood through an adequate intake of calcium and vitamin D. Vitamin D plays is the most important vitamin a human body requires to maintain the health of the bones. Lack of vitamin D is one of the major risk factors for osteoporosis. Vitamin D makes the bones strong and when there is vitamin D deficiency, the risk of developing osteoporosis increases rapidly.

Also Read: What You Can Eat To Improve Your Immune System

Yoga has been shown to have positive effects on health, including bone health. The practice of yoga decreases the symptoms of osteoporosis and helps in treating the condition. Yoga has a potential to be an alternative physical activity to improve bone health. Yoga increases bone mineral density and as a result, it decreases the risk of fractures. It also improves balance which decreases fall risk and prevents osteoporosis related fractures.

Here is the list of some of the yoga poses that improve the bone mineral density and improves the symptoms of osteoporosis. Some of the poses are as follows:

1. Adho Mukha Svanasana

Adho Mukha Svanasana is also known as a downward-facing dog and it is one of the yoga postures that is widely recommended to prevent and treat osteoporosis. Also, it is one of the most common yoga poses. Adho mukha svanasana is a weight-bearing exercise which strengthens the bones and makes the upper body strength.

Practicing this yoga posture provides a good stretch to the back and ease back pain. It also improves the body posture of an individual. Adho mukha svanasana is not only beneficial for the bone health but it is a yoga posture that has benefits on the brain as well. It improves the blood circulation to the brain and enhances the focus and energy.

How to do this yoga pose??

  • Come onto the floor on your hands and knees and make a table like position.
  • Exhale, gradually lift your knees away from the floor and push your top things back and stretch the heels down towards the floor.
  • Straighten your knees and shift the upper thighs slightly inward. Let your toes point outwards and feet in line with the hips.
  • Hold the position for few seconds and gradually return to your initial position.

2. Utthita Parsvakonasana

Utthita Parsvakonasana, also known as extended side angle pose is a great yoga pose that provides a good stretch to the front, back and side of the body. It offers some excellent benefits to health and especially to bone health. It is considered to be an effective pose for the treatment of osteoporosis. Other than osteoporosis, it is also beneficial for a backache, menstrual discomfort, constipation, and infertility.

How to do this yoga pose??

Stand straight on the mat and then turn to the left while extending your arms sideways to the shoulder height.

Bend your right knee and make the thigh parallel to the floor. Turn your left toe slightly.

Exhale, lower your right arm such that forearm rest on the right thigh.

Take the left arm up towards the ceiling and extend it over the top of the head.

Keep your breathing smooth and deepen the pose by lowering the front hand and placing it outside the front foot.

Do not let your front knee drop and hold the pose for at least 30 to 60 seconds.

Gradually, return to your initial position and repeat the same steps to the other side.

3. Ardha Pincha Mayurasana

Ardha Pincha Mayurasana, also known as the dolphin pose is a pose that provides benefits to the entire body. It is an amazing and effective pose to treat problems such as osteoporosis. It improves the posture of the body and it also improves the balance. As a result, it prevents the fall and fracture that is very common in people having osteoporosis. Regularly practicing Ardha Pincha Mayurasana strengthens the arms, hamstrings, and calves.

How to do this yoga pose ?

  • Get into the pose that looks like a table by coming onto the floor on the knees and hands.
  • Let your elbow relax on the ground and keep it in such a way that your elbows and shoulder are in a parallel line.
  • Lift your back and buttocks as high as you can and ensure that your legs are straight.  
  • Lift your shoulder away from the ears and let your head be free.
  • Hold the position for 30 to 60 seconds and return to your position.

4. Padangusthasana

Padangusthasana, also known as big toe pose is one of the most recommended poses to treat bone conditions such as osteoporosis. It is one of those yoga poses that work on increasing bone mineralization. It provides a good stretch to the hamstring, calves, thighs, and hips. Other than its benefits on a bone, padangusthasana also relieves stress, improve blood flow to the brain, improve digestion, improve sleep problems and stimulates the kidneys.

How to do this yoga pose??

  • Stand straight with feet few inches apart and lift up your kneecaps.
  • Move your head and torso together and bend forward. Also, try to touch your forehead to the knees.
  • Hold your big toes with the fingers and keep your elbows straight.
  • Take a deep breath and get up to your initial position.
  • Breathe normally and again bend forward.
  • Repeat these steps few times.


Tags:  Pilates for osteoporosis, Top 10 Yoga poses for osteoporosis, Yoga osteoarthritis

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Photo of author Janet Fudge
Jim Carson is a highly skilled and dedicated medical writer passionate about advancing medical practice. With years of experience in the field of medical sciences, Jim has made significant contributions to various studies aimed at improving healthcare outcomes. He currently writes for, providing expert insights and knowledge on various topics. Jim's expertise extends to various areas, including drug interactions, dosages, side effects, and best practices for medication use. In Los Angeles, Jim lives with his loving wife, children, and beloved pets. He deeply values spending time with his family and cherishes their presence. When he's not writing, Jim enjoys watching football games and staying updated with the latest sports news. Jim's writing shines through his commitment to advancing medical practice and improving healthcare outcomes. Readers can trust Jim's articles to be informative, accurate, and reliable, making him a trusted pharmaceutical information source for the website's audience.
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