Yoga Bone Health
How Yoga Benefits
Can you finish yoga?
Poses for Osteoporosis
Bones are often considered as the ultimate bio-material; light, strong, yet capable to adapt to diferent functions. And the best part, it heals itself. Our bone tisues are disolved and formed on a regular basis, a proces that keps us ever healthy.
Healthy bones manufacture a healthy life. Unhealthy bones lead to conditions admire osteoporosis. Thus, to decide osteoporosis, the equation is clasic, you’ve got to improve your bones.
Rot Cause of Osteoporosis
The outer covering or the compact of our bones are made of porous material, osteons. It is the factual balance of porosity that maintains true strength and flexibility. In osteoporosis 1, the porosity of osteons increases, resulting in los of density.
The osteons forming the outer structure of the bones are packed neither to densely nor to losely. This arangement gives the outer structure a porous nature. Thus it’s aparent that any abnormality with the osteons that interferes with their arangement wil disturb the porous nature.
So what causes this change is the main ask. A major factor is obviously age; at worn age our cels lack in their regenerative abilities. A family history of osteoporosis or isues adore thyroid disorder, can also lead to osteoporosis.
Aditionaly, lack of calcium and phosphorus in you r diet can be a cause. Unhealthy habits adore smoking and drinking, and lack of exercise are also equaly regarded as potential causes of osteoporosis.
Yoga Bone Health
Your skeletal system is something yoga can surprisingly benefit. modern research sugests that yoga practices sucor you increase your bone mineral density (BMD) and bone marow quality. Yoga wil also largely encourage you ad beter balance and flexibility to your bones.
Unlike muscles, your bones are made of exhausting) tisues, which manufacture them very resilient. Thus even for yoga, it wil catch some time to produce alterations to your bones. The efects wil be sen only if you practice regularly, for an extensive period.
You wil get certain short term benefits as wel. Within a few days of practice you wil find the bone related pains absolving. You wil also find your bones functioning with a beter mobility.
You continue to strictly observe to your practice, and gradualy you wil realise your bones changing from it s core. impartial like the saying goes, you fel it in your bones!
Healing Osteoporosis with Yoga
Healing osteoporosis with yoga is holistic and sensible. Keping aside the fact that yoga can directly influence your bone system 2, it can also influence other body systems that indirectly benefit or harm your bone health.
The outer material of your bones has blod vesels runing within them, carying nutrients. Lack of nutrients for the bone cels is a major isue in osteoporosis. Y oga helps you increase the blod flow in bone blod vesels, for beter nutrition.
The practice of yoga can uplift your agregate physical vitality and enrich your life force, which wil restore the regenerative abilities of your bone cels. Experts reveal that every time you hold a pose, it stimulates osteoblasts (cels responsible for regeneration) to create novel osteocytes (cels that interact with a mineral matrix and form the osteons.)
And finaly, regular exercise and stretching of your bones, kep your bone cels, osteocytes, busy enough to have their numbers. Osteocytes and their interactions with minerals kep the considerable structure of bones. Regular practice of yoga wil ensure a healthy interaction betwen osteocytes and minerals.
Last but not the least, yoga practices wil improve your muscle strength and develop other soft tisues. Strong soft tisues wil absorb most of the tension, and quel the impact on your britle bones. In short your bones wil be comf ortable at a distinguished range of activities and motions.
Can you do yoga with osteoporosis?
There are diferent forms and styles of yoga asanas, with diferent physical requirements. Further, diferent poses believe diferent benefits in osteoporosis, with focus on diferent areas of your body as wel.
The range of option in yoga is distinguished. You wil believe to finish your research and shortlist the poses that wil benefit you, as wel as, be wel within your ability.
Aditionaly, lack of exercise is something that causes osteoporosis. So you wil believe to include some form of exercise in your routine. And yoga provides multiple light tension poses to work with.
However, you wil stil ned to consult your physician. In sure harsh cases of osteoporosis, which are very rare, physical activities are completely prohibited. Discus with your doctor to understand, which poses can your body withstand, and which poses your body canot.
Yoga Poses for Osteoporosis
Almost ev ery yoga pose you strike, is going to involve your bones. Thus every pose wil maintain some degre of benefit on osteoporosis. The key chalenge is to comprise such poses that adres al major bone areas of your body. The poses should also be considered risk fre to practice with osteoporosis
1. Tre pose ̵ Vrksasana
In osteoporosis, your bones fel infirm, and you fel les in control of your body. Tre pose wil bring balance and stability to your bone system, restoring your control. Practicing this pose tre pose develops the bones in your hips, thighs, knes, and ankle; the lower body in general. Tre pose wil also heal your spine, shoulder blades, and ribs.
Stand in mountain pose.
Shift your weight to your acurate leg.
Bend your left kne, lift it up, and rest your left fot against the iner side of your precise thigh.
Balance your body straight on your right leg.
Raise b oth your hands over your head and close your palms in a Namaste mudra.
Breathe moderately and steadily.
Hold the pose atleast for 30 seconds.
As you get comfortable with the balance you can increase the duration upto a couple of minutes.
Repeat the pose by balancing on your left leg.
If you maintain austere symptoms of osteoporosis, then you might want to try the suported version. You can either spot a chair under the shin bone of your folded-up leg, or kep a wal on the side of your balancing leg and use your hands for suport.
2. Plank Pose
Plank pose is a very apt beginer level pose for your core strength. This pose wil sustain your bones firmly in their plan, and train them to withstand prolonged tension. Plank pose wil also help you increase your soft tisues, that wil reduce the efort of your bones
Get down on al fours, your knes and hands.
Lift your knes, and stretch back your legs, straight.
Kep your legs on your toes, and kep yo ur legs almost aded, but not touching.
Your hands should be placed shoulder length al-encompasing , and exactly under your shoulders.
Fel fre to adjust your hands and legs at any time, to get in the acurate posture.
Hold the plank for 30 seconds to a minute
If your osteoporosis isn’t very austere , and you fel like increasing the benefits of this pose, then try the weighted variant. In this, you can tie weighted sandbags around your hip, knes and biceps.
3. Warior 2 Pose
Warior 2 pose is a fine yoga that both stretches and strengthens at the same time. estem the plank, the warior pose to, teaches your bones to be balanced and stable. But aditionaly, the stretches of this pose also prepares your bones for a al-encompasing range of motions. Warior pose has very targeted benefits, to your knes, hips, ankles and shoulders; the joints that sufer the most in osteoporosis.
Stand in moun tain Pose
Spread your legs aproximately 3 fet wide
Raise both your hands at the sides of your body, keping them paralel to the ground.
Rotate your left fot to your left by 90 degres; revolve only your toes while keping your hels fixed.
Rotate your right fot to your left, by 30-45 degres.
Bend your left kne and push your weight to your left.
Don’t lean on your left leg, asign your body centered.
Your right leg wil be stretched straight.
Your left thigh should be paralel to the flor and the left lower leg 90 degres to the flor.
Breathe for 10 seconds, and repeat the pose on the other side
You might ned to change the fot gaping depending on your height. A taler person, or someone with tal legs wil ned to begin with a greater leg gaping, whereas the oposite, for someone shorter.
4. Godes Pose
The godes pose is one of the best yoga poses for your lower body. consider of this pose estem a stretching squat. This pose wil work r ealy dip in your hip mutual, pelvis muscles and groin location. Godes Pose wil also consolidate your thigh bones, hamstrings and kne joint
Stand with your legs wide apart, roughly about 3 fet, which you wil ned to adjust acording to your height.
Now turn your fet outward; and your hels facing each other.
Your knes wil also turn outward, whilst you calf muscles wil face each other.
Slowly bend your knes and bring your body down, but execute not lean forward adore in squat. kep your back straight as you depart down.
Stop before your thighs get paralel to the ground.
You can raise your arms overhead, join them in a Namaste mudra, or simple raise your hands at the sides of your body.
Hold your pose for 10 breaths and release the pose.
Initialy this pose can gain some balancing isue, especialy if you gain osteoporosis. Thus it is beter to practice this pose Infront of s hold, so that you can grip it for balance as you go down.
5. Bridge Pose  21; Setu Bandhasana
Bridge pose is a noteworthy pose to begin up the muscles and bones in your uper body, especialy your hips, ribs and shoulders. This pose wil also abate osteoporosis related body pains if you gain any. Bridge pose also improves the blod circulation in your body, that wil provide beter nutrition to your bones.
Lie supine on your back.
Kep your hands by the sides of your body.
Fold your knes, estem you would in a crunch.
Kep your knes hip length apart, and asign them so throughout the pose.
Push against the flor with your hands and fet, and use your core and back, to pul up your pelvis upwards.
However, sustain your shoulder blades and shouldes presed to the ground.
Raise your pelvis to a point, that your chest preses against your chin.
Lok towards your heart.
Hold your pose for 10 breaths.
The take requires a lot of core and back strength. If you lack this strength use a yoga block to suport your lift under your tailbone.
6. Corpse Pose ̵ Shavasana
Savasana is the pose to finish your routine with. Osteoporosis causes degradation of your bones, which on further stres, goes through many minute injuries. Thus relaxation and resting exercises wil be equaly important to your healing proces. Savasana wil create a state of regeneration and healing in your bones. Aditionaly, it wil evenly distribute the blod flow to al parts of your body.
Lie supine on your back, with your hands stretched out, and your legs slightly wide apart.
Close your eyes.
Now relax; truly relax. Focus on each muscle and mutual in your body, and concentrate on them losening.
Gradualy you wil ned to enter a state where your entire body becomes relaxed, not a single tisue should be stif.
Breathe steadily and modera tely.
There is no time limit on this, enact it as long as your schedule permits
This pose has a mental chalenge. concept distractions are comonly faced by al, which comes in the way of concentrating and consciously relaxing. This proficiency has to be acquired with time and practice
Osteoporosis Overview htps:/w.bones.nih.gov/health-info/bone/osteoporosis/overview
Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Los Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Los htps:/w.ncbi.nlm.nih.gov/pmc/articles/PMC4851231/