Yoga for Bones: 7 Poses to Prevent Osteoporosis

Not all of us spend a lot of time thinking about how to strengthen our bones, but it is still important! While you may think that bones are something you should only think about when you are older, let us tell you that you need to start now! You need to start now to avoid any repercussions later in life, and you can do that with yoga! Yoga not only helps you relax, but it also strengthens your bones. Yoga uses your body weight and gravity to work your muscles and bones. If you want to prevent osteoporosis in later life, try yoga. Here are some easy and effective yoga poses for better bone health.

How do yoga poses improve and strengthen bones?

Yoga, an ancient practice rooted in physical, mental and spiritual well-being, offers a holistic approach to improving bone health. Here’s how it works, as explained by yoga expert Siddhaa Akshar of the Himalayas.

1. Weighted yoga poses

According to a study published in the journal International Yoga Magazine. When you practice weight-bearing yoga poses, your bones are subjected to mechanical stress. This stress signals your body to produce more bone cells, resulting in increased bone density. This is especially helpful in preventing osteoporosis, a condition characterized by weak, brittle bones.

2. Strengthens muscles

Yoga can effectively increase muscle strength and endurance, a study published in the Journal of Ayurveda and Integrative Medicine. Stronger muscles can provide better support for your bones, reducing your risk of fractures. When you strengthen the muscles surrounding your bones, you create a protective layer that helps protect your bones from injury. Additionally, stronger muscles can help improve balance and coordinationreducing the risk of falls.

3. Improves balance and stability

Yoga positions that require balance and coordination, such as Tree position and warrior III, can help strengthen muscles and improve the nervous system’s ability to control balance. This can significantly reduce the risk of falls, which are a leading cause of bone fractures in older adults. A study published in Slovenian Journal of Public Health they found that the four-week yoga program helped individuals improve their balance, body composition, and social well-being.

4. Improve flexibility

Regular yoga practice can improve flexibility and balance in the body, a study published in the International Yoga Magazine. By improving flexibility, yoga ensures that your muscles and joints are moving at full capacity. This reduces stress on your bones and helps prevent injuries. Increased flexibility can also help improve your posture and alignment, which improves bone health.

5. Reduces stress and anxiety

Regular yoga improves mental health by increasing concentration and stress and anxiety reductiona study published in the International Yoga MagazineA study published on the UOEH Journal They also found that chronic psychological stress can lead to bone loss and deterioration of bone quality. Yoga practices, such as deep breathing and meditation, can help reduce stress hormones, which can negatively impact bone health. Managing stress will help you strengthen your bones and maintain them.

Top 7 Yoga Poses for Better Bone Health

Here are some easy and effective yoga poses to improve and strengthen your bones, recommended by the expert.

1. Tree Pose or Vrikshasana

• Phase 1: Getting started in mountain pose or tadasanastanding with feet together and arms relaxed at your sides.
• Step 2: Shift your weight to your left foot and lift your right foot. Place the ball of your right foot against the inside of your left thigh, just above the knee.
• Step 3: Once your foot is firmly placed, engage your core and find your balance.
• Step 4: Keep your gaze fixed on a point in front of you.
• Step 5: Join your hands in front of your chest, in prayer position.
• Step 6: When you feel more stable, reach your arms up, until they reach the sky.
• Step 7: Hold the position for several breaths, focusing on maintaining balance and alignment of the body.
• Step 8: Release the position and repeat on the other side.

This standing balance pose strengthens the legs and improves overall balance.

2. Warrior Pose or Virabhadrasana

• Step 1: Begin in mountain pose or tadasana, standing with your feet together and your arms relaxed at your sides.
• Step 2: Bring your right foot back about 90-120 cm, rotating it 90 degrees to the right.
• Step 3: Bend your front knee until it is directly above your ankle.
• Step 4: Extend your arms out to the sides, parallel to the floor, with your palms facing down.
• Step 5: Look forward, over your front hand.
• Stage 6: Hold the position for several breaths, focusing on keeping your front knee aligned with your ankle and your back heel lifted.
• Step 7: Release the position and repeat on the other side.

This standing position strengthens your legs, hips, and core, which are important for bone health.

3. Chair Pose or Utkatasana

• Step 1: Begin in mountain pose or tadasana, standing with your feet together and your arms relaxed at your sides.
• Step 2: Bend your knees and lower your body as if you were sitting on a chair. Your thighs should be parallel to the ground.
• Step 3: Extend your arms above your head, with your palms facing each other.
• Stage 4: Hold the position for several breaths, keeping your back straight and your knees aligned with your ankles.
• Step 5: To release the position, slowly straighten your legs and return to mountain pose.

This standing position works the legs and gluteal muscles, promoting bone density in the lower body.

4. Downward Facing Dog or Adho Mukha Svanasana

• Phase 1: Start on all fours, with your wrists directly under your shoulders and your knees directly under your hips.
• Stage 2: Exhale and press your hands into the mat, lifting your hips up and back.
• Step 3: As you lift your hips, straighten your legs as much as possible. Your heels may not touch the ground at first, and that’s okay.
• Step 4: Continue to press your hands into the mat and bring your heels towards the floor.
• Step 5: Spread your fingers and press down through your fingertips.
• Step 6: Place your palms evenly on the mat, creating a solid base.
• Step 7: Keep your spine straight and extend your head toward the ceiling.
• Stage 8: Let your head hang freely between your arms.

This inverted position strengthens the arms, shoulders and back, also engaging the leg muscles.

5. Bridge Pose or Setu Bandha Sarvangasana

• Step 1: Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
• Step 2: Place your hands on the floor, next to your hips, with your palms facing down.
• Stage 3: Inhale and press your feet and hands into the floor, lifting your hips off the ground.
• Step 4: Interlace your fingers under your hips and push your arms down to lift your hips further.
• Step 5: Keep your neck in a neutral position, avoiding any tension or compression.
• Step 6: Hold the position for several breaths, breathing deeply and evenly.
• Step 7: To release the position, gently lower your hips toward the floor, one vertebra at a time.

This backbend position strengthens the muscles in your back, hips, and legs and can help improve bone density in your spine.

6. Plank Pose or Chaturanga Dandasana

• Step 1: Get started Downward Facing Dog Position.
• Stage 2: Walk your feet forward toward your hands, keeping your knees directly under your hips.
• Step 3: Lower your body toward the floor, keeping your arms straight and your body in a straight line from your head to your heels.
• Step 4: Engage your core muscles to maintain a strong, stable posture.
• Step 5: Hold the position for several breaths, focusing on keeping your body in a straight line.
• Step 6: To release the position, push up until you are in downward facing dog position.

This pose strengthens the core and engages the muscles in the arms, shoulders, and abdomen, which are important for overall bone health.

7. Camel Pose or Ustrasana

• Phase 1: Start by sitting on your knees, with your back resting on your heels.
• Step 2: Place your hands on your hips, palms facing inward.
• Stage 3: Inhale and arch your back, lifting your chest toward the ceiling.
• Step 4: Reach your hands back, grasping your heels or ankles.
• Stage 5: Continue to arch your back, opening your chest and shoulders.
• Step 6: Push your hips toward the floor to avoid straining your lower back.
• Step 7: Hold the position for several breaths, breathing deeply and evenly.
• Step 8: To release the position, slowly lower your torso back to the starting position.

This backbend pose stretches the front of the body, including the hip flexors, helping to improve posture and bone health.

Side Effects of Yoga Poses for Bone Health

While yoga is generally safe, there are some potential side effects to be aware of:

• Muscle pain or strain due to unfamiliar movements.
• Joint pain or instability, especially in those with pre-existing joint problems.
• Dizziness or lightheadedness, especially when inverted positions.
• Increased risk of fractures in subjects with severe osteoporosis.

It’s important to start slowly, listen to your body, and work with a qualified yoga instructor, especially if you have any pre-existing health conditions or concerns about bone health.