There are many risk factors for Osteoporosis that cannot be controlled. However, what can help limit the chances of acquiring the ailment is a lifestyle that utilizes preventive care for your bones. These choices should occur during your 20's and 30's to help maintain strong bones throughout your life. However, if you miss this window, it is never too late to start. The weight-bearing poses utilized in yoga therapy for osteoporosis can help lower the risk of Osteoporosis in the future or ease the ailment if you already have it.
Maintaining Good Posture
In order to maintain healthy bones you must keep good posture. Standing and seated yoga poses significantly help with good posture. When an individual has Osteoporosis, their vertebrae weaken and they become more vulnerable to a collapse. If poor posture is added to the already-weakened spine, the chance of a vertebral fracture rises. However, by practicing standing, sitting, walking and adding forward and backward bends into a daily yoga practice, you can strengthen the front and back sections of the vertebral column to increase flexibility.
Best Yoga Poses for Osteoporosis
When starting yoga therapy for Osteoporosis, there are several poses that will maximize the effect of the exercise. The six best poses for Osteoporosis include:
Bridge Pose
The Bridge Pose is extremely therapeutic for osteoporosis and provides a stretch of the back, chest and neck. Simply lay down with your feet flat on the ground. Then, lift up your back while keeping your head against the ground and hold for 30-60 seconds.
Seated Twisting Pose
The Seated Twisting Pose adds pressure to the spine and the bones respond by strengthening. Start by sitting Indian style and tuck one leg under the other. Then move the right arm to the other side of the left leg and do the reverse.
Twisted Triangle Pose
For weak bones or joints, the Twisted Triangle Pose is one of the best exercises. This pose helps to support the bones and avoid any fractures. The added spine twist can help build up the back bones. To begin, spread your legs while standing. Then, gently twist the body so your right arm touches your left foot and then reverse to the other side. Make sure to keep your left arm in the air for maximum effectiveness.
Extended Side Angle Pose
The extended side angle pose offers easy stretching while strengthening the bones. The pose is most commonly practiced with the lower forearm on the knee or the hand on the floor. Simply stand in a wide pose with the right one leg straight and the other bent. Lean toward the bent leg and rest your forearm on your knee. With the other arm, extend it over your head.
Locust Pose
Although the Locust Pose may appear to be simple, it can be challenging. Regardless, it is an effective method of stretching and strengthening the back and spine. It can also assist with easing lower back pain. To perform, raise the legs and upper torso simultaneously and hold the pose three times for 10 seconds each.
Tree Pose
The Tree Pose helps to work all areas of the body. Start by standing on one leg with your other leg tucked against your inner thigh. Then, hold the tree post pose for 30-60 seconds on each side with your hands in prayer position. Finally, extend your hands above the head and hold.
In order to maintain healthy bones you must keep good posture. Standing and seated yoga poses significantly help with good posture. When an individual has Osteoporosis, their vertebrae weaken and they become more vulnerable to a collapse. If poor posture is added to the already-weakened spine, the chance of a vertebral fracture rises. However, by practicing standing, sitting, walking and adding forward and backward bends into a daily yoga practice, you can strengthen the front and back sections of the vertebral column to increase flexibility.
Best Yoga Poses for Osteoporosis
When starting yoga therapy for Osteoporosis, there are several poses that will maximize the effect of the exercise. The six best poses for Osteoporosis include:
Bridge Pose
The Bridge Pose is extremely therapeutic for osteoporosis and provides a stretch of the back, chest and neck. Simply lay down with your feet flat on the ground. Then, lift up your back while keeping your head against the ground and hold for 30-60 seconds.
Seated Twisting Pose
The Seated Twisting Pose adds pressure to the spine and the bones respond by strengthening. Start by sitting Indian style and tuck one leg under the other. Then move the right arm to the other side of the left leg and do the reverse.
Twisted Triangle Pose
For weak bones or joints, the Twisted Triangle Pose is one of the best exercises. This pose helps to support the bones and avoid any fractures. The added spine twist can help build up the back bones. To begin, spread your legs while standing. Then, gently twist the body so your right arm touches your left foot and then reverse to the other side. Make sure to keep your left arm in the air for maximum effectiveness.
Extended Side Angle Pose
The extended side angle pose offers easy stretching while strengthening the bones. The pose is most commonly practiced with the lower forearm on the knee or the hand on the floor. Simply stand in a wide pose with the right one leg straight and the other bent. Lean toward the bent leg and rest your forearm on your knee. With the other arm, extend it over your head.
Locust Pose
Although the Locust Pose may appear to be simple, it can be challenging. Regardless, it is an effective method of stretching and strengthening the back and spine. It can also assist with easing lower back pain. To perform, raise the legs and upper torso simultaneously and hold the pose three times for 10 seconds each.
Tree Pose
The Tree Pose helps to work all areas of the body. Start by standing on one leg with your other leg tucked against your inner thigh. Then, hold the tree post pose for 30-60 seconds on each side with your hands in prayer position. Finally, extend your hands above the head and hold.
Faye Martins, is a Yoga teacher and a graduate of the Yoga teacher training program at: Aura Wellness Center in, Attleboro, MA.
2 comments:
Good posture is very important to keep healthy bones and it can helps to reduce the risk of Osteoporosis. Nice article!
The Bridge Pose is extremely therapeutic for osteoporosis and provides a stretch of the back, chest and neck. Thanks for sharing this helpful article.
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