Yoga for better bones

Healthy tips

7 Yoga Asanas That Improve Your Bone Health And Reduce The Risk Of Osteoporosis

As starters, yoga is good for what ails you. Specifically, research shows that yoga helps manage or control anxiety, arthritis, asthma, back pain, blood pressure, carpal tunnel syndrome, chronic fatigue, depression, diabetes, epilepsy, headaches, heart disease, multiple sclerosis, stress and other conditions and diseases. What's more, yoga:

• Improves muscle tone, flexibility, strength and stamina
• Reduces stress and tension
• Boosts self esteem
• Improves concentration and creativity
• Lowers fat
• Improves circulation
• Stimulates the immune system
• Creates sense of well being and calm

  

  
  

There is another reason to add yoga in your daily routine and that is to improve your bone health. Practising yoga every day can help to strengthen the bones and reduce the risk of osteoporosis. Even science backs the claim that practising yoga every day can help to prevent fractures and reduce the risk of osteoporosis. Bone problems become more prominent in older age. So, it is crucial to take measures from now and avoid any kind of complications later. Here are 5 yoga poses that can help to improve your bone health.

1.​Virabhadrasana 2 or Warrior 2

How to do it:.

Step 1: Stand on the ground with your feet hip-width apart and your arms by your sides.

Step 2: Exhale and take a big step to your left (2 to 3 feet away from your right foot).

Step 3: Now turn your left toes outwards and bend your knees at a 90-degree angle.

Step 4: Turn your right feet inwards by about 15 degrees. The heel of your right foot should be aligned to the centre of the left foot.

Step 5: Lift both your arms sideways. Bring it at the level of your shoulders. Your palms should face upwards. Take a few deep breaths in this position.

Step 6: Turn your head to your left and gently push your pelvis down as much as you can. Pause for a few seconds and then come back to the starting position. Repeat the same on the other side.

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2.Vrksasana or Tree Pose

How to do it:

step 1: Stand straight on the mat in a relaxed pose. Your feet should be close to each other.

Step 2: Bend your right knee and place the sole of your right feet on your left thigh.

Step 3: Slowly exhale and inhale while trying to balance your body in this position.

Step 4: Raise your hands and bring them over your head. Join both the palms together in Namaste mudra.

Step 5: Hold this pose 5-10 second and while doing so breathe in and breathe out.

Step 6: Then gently lower your hands and put your leg back to the ground. Repeat the same with the other leg.

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3.Bridge Pose or Setu Bandha Sarvangasana

How to do it:

Step 1: Lie down on your back with your knees bent and feet flat on the ground. Your legs should be slightly apart from each other and arms resting by your side.

Step 2: Press the feet into the floor, inhale and gently lift your hips up rolling the spine off the floor.

Step 3: Press your arms and shoulders on the ground to lift your chest.

Step 4: Engage your legs and butt muscles to lift your hips higher. Hold this position for 4-8 breaths and then return to the normal position.

4 Corpsee Pose or Savasana

How to do it:

Step 1: Lie down comfortably on your back with your hands and legs completely stretched out.

Step 2: Close your eyes and try to relax your mind and body.

Step 3: Inhale slowly through your nostrils and draw attention to every part of your body starting from your toes.

Step 4: Exhale and think that your body is relaxed. Stay in this pose for 10 minutes and then come back to normal pose.

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5.phalakasana or Plank pose

 How to do this pose:

Step 1: Lie down flat on your stomach on the mat. Inhale and slowly lift your body to come to the plank pose by straightening your hands and at the same time tuck your toes under.

 Step 2: Your arms should be perpendicular to the floor and shoulders directly over the wrists.

 Step 3: Your body should be in a straight line from head to heels.

 Step 4: Pause for a few seconds in this position and take deep breaths. Slowly come back to the normal position.

Please click to know:Food for increasing bones strength

6. Goddess Pose

How to do this pose:

1.  Stand with your feet wider than hip-distance.
2. Bend your knees over the ankles at about a 90° angle.
3. Press your knees back, engage the glutes, and lengthen your tailbone down.

7.Crescent Pose

How to do this pose:

1. Step your leg forward and bend both knees.
2. Work to lengthen the back leg by pressing down into the ball of the foot.
3. Gather the front ribs into the hip points and breathe.