Beneficial Yoga Poses For Osteoporosis

Old age comes with many health problems. It can be blamed for several heath issues from weak immune system to thinning bones. Thinning bones is the problem associated with osteoporosis and is medically called by this name. Besides old age, menopause, smoking, calcium deficiency, and low-body weight are other reasons for osteoporosis.

Thin bone becomes weak and susceptible to fracture. Therefore, it is very essential to strengthen them through body exercise and yoga. It is estimated that around 200 million women over 50 years get bone fractures due to osteoporosis. However, being physically active and taking calcium dose are the best way to significantly lower the risk. Below are some yoga postures explained that helps to prevent osteoporosis.

Yoga Poses For Osteoporosis

Utthita Trikonasana

Uttihita trikonasana is referred as extended triangle pose in common language. Along with relieving the symptoms of osteoporosis, it also prevent infertility, improves digestion, and ease backache. Start this pose by standing straight with legs 4 feet apart. Now stretch the arms, corresponding to the ground and palm facing down.

Tighten your thigh muscles and bend the body towards right leg and try to touch your shin or ankle or ground whichever is comfortable. Your left arm should be straight up pointing the ceiling with head straight or turned left. Remain in this position for 30 seconds or 1 minute and then repeat on the opposite side.

Ardha Chandrasana

Ardha Chandrasana is also called as half-moon pose. This pose come under hatha yoga and is beneficial for a number of health problems such as osteoporosis, menstrual problems, fatigue, sciatica and digestive disorders. So, try this pose to get rid of osteoporosis and enjoy a healthy body.

From left side extended triangle pose, lift your other half of the body off the ground such that it is parallel to the floor. Arms should be straight pointing towards ceiling. Take few breaths here and try on the other side. Similarly, repeat the pose on the other side from the right side extended triangular pose. To perform this pose, you need good body balance and concentration.

Setu Bandha Sarvangasana

This pose is also called as bridge pose. Besides helping in osteoporosis, it also beneficial for asthma, high blood pressure, sinus problem. To perform this pose, lie down on your back.

Bend the knees and place the feet on the ground. Then exhale and push up your hips towards pelvis. Lifting the buttock off the ground, hold the hips with hand. Hold the position for few seconds, breathe and then release the pose. Repeat again if you like.

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Padangusthasana

You can also call this pose as big toe pose if you find the Sanskrit name tongue twisting. This pose is beneficial for health conditions like menopause, insomnia, headaches, including osteoporosis. Practice this pose by standing straight with feet 6 inches apart. Contract the thigh muscles and bend forwards, with head down and gaze at your feet.

Now try to hold the big toe with your finger. Hold this position for few seconds and then move back while inhaling. Stand straight, exhale and relax. Repeat the position again as per your strength.