a woman in a yoga class with an overlay text stating a beginners guide to yoga for healthy bones

Yoga for Healthy Bones!

Did you know that a recent study at Harvard Medical School has recognised that Yoga is one of the effective ways to Prevent Osteoporosis? It has also been published that a dozen yoga poses when performed daily had shown significant improvement in bone density.

Why is Yoga a Good Choice for Bone Health?

Yoga offers several benefits for bone health beyond medication. It can:
Prevent and reverse bone loss: Yoga postures can stimulate the bones to retain calcium, leading to stronger bones.
Improve balance and coordination: This reduces the risk of falls and fractures, a major concern for those with osteoporosis.
Increase strength and range of motion: Stronger muscles provide better support for the skeleton.

How Does Yoga Impact Bone Health?

Weight-bearing yoga poses, particularly those targeting the spine, arms, legs, and shoulders, promote bone health through a full range of motion. This type of yoga training helps reduce bone resorption, the process where the body breaks down bone tissue. Studies have shown positive effects on bone density and improved quality of life in postmenopausal women practising weight-bearing yoga.

The Bone-Brain Connection: How Does Stress Affect Bones?

Mental stress can negatively impact bone health. Chronically elevated cortisol levels, a stress hormone, can break down bone tissue. Yoga's calming effects help lower cortisol levels, promoting bone health.

Best Yoga Poses for Bone Health and Stability

Here are some yoga asanas recommended for improving bone health and stability:

  1. Vrikshasana (Tree Pose)
  2. Trikonasana (Triangle Pose)
  3. Virabhadrasana 2 (Warrior 2 Pose)
  4. Parsvakonasana (Side Angle Pose)
  5. Parivrtta Trikonasana (Twisted Triangle Pose)
  6. Salabhasana (Locust Pose)
  7. Setu Bandhasana (Bridge Pose)
  8. Supta Padangusthasana 1 & 2 (Reclining Hand-to-Big-Toe Pose)
  9. Marichyasana (Straight-Legged Twist 2)
  10. Matsyendrasana (Seated Spinal Twist)
  11. Savasana (Corpse Pose)

How Long Should I Hold Each Yoga Pose?

In yoga, the ideal pose is one held with both stability and comfort, known as "Sthira Sukham Asana." Listen to your body and hold each pose for as long as you can comfortably maintain proper form. As Rubenstein Fazzio states, "Strength builds as you hold each pose, which you should do for as long as you comfortably can."

The Takeaway: Embrace Yoga for Stronger Bones

Yoga offers numerous benefits for bone health, promoting increased bone density and calcium reabsorption. It's time to unroll your mat and begin your yoga practice! Remember, stronger bones mean a stronger you.

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