Yoga Asanas to Improve Bone Health

Nourish your Bones with Yoga

Bones are living tissues which are involved in a constant process of being broken down and then rebuilt. Experts reveal that men and women have the maximum bone density by the time they turn 30. When the building up process tends to get slower than the breaking down of bones, it is at this stage that the density of the bones starts declining.

It sounds scary, and yes, it is. However, this is something that can be easily managed with Yoga. In fact, with regular Yoga practice, you can strengthen your bones.

How Yoga Promotes Bone Health?

Medical science and technology have advanced to such a level that there is now a problem for every solution. When it comes to bone health, many still vouch for the ancient exercise form Yoga. Wondering why? Take a look.

Yoga is easy to practice and is not an aggressive kind of exercise. So, you can practice this, irrespective of the state of your health or your age.
Regular practice of Yoga helps in maintaining the flexibility of the joints and tissues, which you tend to lose with age.
These poses not only help in healing health issues but also improve the posture, balance, and coordination. This, in turn, remodels the muscular and skeletal components, thus ensuring better and pain-free movements.

Yoga Asanas for Better Bone Health

Time and again Yoga has proved beneficial in relieving people of problems related to their bones and also helped in improving their bone health. Here are some of these Yogasanas that can work wonders for your skeletal system.

1. Trikonasana (Extended Triangle Pose)

This asana is beneficial in improving your bone health. What’s more, it also proves advantageous in enhancing the strength of your body and keeping you fit.

Stand straight with your feet wide apart.
Turn your right foot at 90 degrees and your left foot at 15 degrees.
The heel of your right foot should be in straight line with the left foot’s arch.
Twist your body towards the right.
Breathe deeply while raising your arms to take a T shape.
As you breathe out, bend towards your right while bringing your left arm over your head.
Place your right hand on your shin or ankle as is comfortable to you. Make sure to keep your waist steady.
Hold this pose for a few seconds and continue breathing deeply.
Repeat the same method on the other side too.

2. Vriksasna (Tree Pose)

This is a very popular asana and is considered to be the best when it comes to the strengthening of the bones.

Stand upright with your feet together and hands by your side.
Bend the left knee and place its sole flat against the inner thigh of the right knee.
As you try to balance yourself, bring your hands together in front of your chest as a salutation.
Hold this position for 30 to 60 seconds while taking deep breaths.
As you exhale, bring your hands to your sides and then lower your left leg.
Repeat the same with the right leg too.

3. Ardha Matsyendrasana (Seated Twisting Pose)

An exercise for the spine, this enhances the production of bones and is especially beneficial in relaxing the neck and the back.

Sit with your back straight and your legs stretched out in the front.
Then bend your left leg such that its heel is placed next to the right hip.
Now take the right leg over the left knee and place it next to the knee.
While keeping your spine straight, twist towards the right and look over your right shoulder. Place the right hand behind you and the left one on your knees.
Hold this pose for about 30 to 60 seconds and then release.
Repeat the same on the left side too.

4. Salabhasana (Locust Pose)

This yoga asana is great to enhance the strength of your bones on your back and legs.

Lie on your stomach with your arms by your side, palms facing upwards.
As you inhale, lift your shoulders and then your head but make sure not to arch your neck towards the back.
Lift your chest and arms while exhaling. Make sure that the arms stay parallel to the floor.
By exerting some pressure on your knees, lift them a bit.
Hold this pose for about 15 to 30 seconds. Don’t forget to breathe smoothly and deeply.
While exhaling, slowly release the pose, coming back to the original position.

5. Setu Bandha Sarvangasana (Bridge Pose)

This asana helps to stretch the bones and the muscles in the neck, chest, and back. Practicing it regularly will ensure strong and healthy bones.

Lie down on the back of your arms by your side.
Bend your knees and align your feet in such a way that they are about 10 to 12 feet away from the hips.
Take a deep breath.
As you exhale, lift your lower, middle and upper back.
Make sure that your thighs are parallel to the ground and your knees are in the same line as your ankles.
Clasp your hands and try to lift yourself further.
Hold this pose for about 30 to 60 seconds and then unclasp your hands.
Slowly lower your body.

Make no Bones about this

Yoga has fantastic healing and strengthening powers, and the Yogic gurus across the world are a living example of this. So, if you are worried about your bone health, just go ahead and start practicing these asanas. These may not seem easy at the onset. But as you practice, you will be able to get into these poses quickly and comfortably.