Yoga poses have different therapeutic effects on osteoporosis and low bone density. Here are six such yoga poses and their instructions.
Yoga may be beneficial for those with osteoporosis because a tiny 2009 study indicated that performing it correctly and consistently can actually boost bone density. Yoga also enhances flexibility and balance, which could help one maintain balance and reduce the risk of fractures.
Himalayan Siddha Akshar, the founder of Akshar Yoga Institutions, said that some types of yoga are better than others for treating osteoporosis in an interview with HT Lifestyle. He said, “Try gentle yoga; it’s good for the body and easy on the joints.
Only engage in low-impact exercises when exercising. Take care when performing vinyasa, power, or ashtanga yoga positions. A little daily yoga practise is preferable than a few more demanding sessions a week. Practice Trikonasana, Vajrasana, and Paschimottanasana among all other asanas.
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#1 Sukhasana, or the Happy Pose
Method: Sit in Dandasana with your back straight and your legs extended, holding the Siddha Mudra and placing your palms on your knees. Right leg should be folded and tucked within left thigh.
#2 The Seated Forward Bend, or Paschimottanasana
Method: A nice place to start is with your legs out in front. Keep your spine straight while raising your arms. As you exhale, bend your hips forward and rest your upper body on your lower body. Drop your arms and put your palms where they may be reached. Try to rest your nose on your legs.
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#3 The Corpse Pose or Shavasana
Pronely lie down on your yoga mat or another comfy surface. We suggest that you lay down on a solid surface. Try to perform this pose in a calm environment to make sure there won’t be any interruptions. Protect your eyes.
Your legs should be relaxed and set at a comfortable distance apart. Keep your toes pointed sideways and let your ankles dangle. Put your arms in a slightly separated position next to your torso. Your palms will be open to the sky and facing upward.
Attention: If you have osteoporosis, be aware that the likelihood that your bones will shatter easily or become more prone to harm increases. Because of this, you must certainly avoid engaging in any kind of hard exercise, as well as never working under duress or standing for extended periods of time.
#4 Fish Pose or Matsyasana
Method: To execute matsyasana, sometimes referred to as the fish pose, you can either lift your shoulders and place your top head on the mat with your hands or lie on your back and place your elbows or forearms on the ground. You can stand with straight legs or knees bent.
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#5 Tree Pose or Vrikshasana
Method: Assume the Samasthithi position to begin. Center your weight on your left leg while raising your right leg off the ground. Bring your right foot as close to your inner thigh as you can, or at the ankle or calf, by supporting it with your palms. Join your palms together as you raise your hands. Place your head between your arms at all times. Similarly, extend your other leg.
#6 Hand-to-Foot Pose or Padahasthasana
Method: A nice place to start is with your legs out in front. Keep your spine straight while raising your arms. As you exhale, bend your hips forward and rest your upper body on your lower body. Drop your arms and put your palms where they may be reached. Try to rest your nose on your legs.
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