Yoga For Bone Health: 9 Poses To Try For Flexibility And Strength

Yoga For Bone Health

Yoga can be an excellent option to build bone strength. Backbends, spinal twists, and asanas that test your balance and core strength can boost bone density and ward off osteopenia and osteoporosis. Make the tree, warrior II, bridge, locust, chair, twisted triangle, and triangle poses part of your exercise vocabulary!

Regular yoga practice of specific asanas can improve your bone health and even potentially increase bone density.

If you are looking to build bone strength, you need to do more than increase your calcium intake. Exercise is just as important. As you work your body, test its balance, leverage your core, and use your own body weight or external weights to add load to your bones, you also make them stronger. And yoga can be a great way to achieve that increase in density and improve bone strength. It helps that it is fun and can be a wonderful social experience too! Here’s a look at how exactly yoga helps your bone health.


Now that you can see yoga could hold the key to better bone health, here are some asanas to get you started.

1. Vriksasana Or Tree Pose

The vriksasana or tree pose is one of the asanas found to be beneficial for anyone working on their bone strength. It may help build bone density and reduce the risk of both osteopenia or osteoporosis. The tree pose stretches the legs, arms as well as back, strengthening them. It also opens up your hips and helps you improve your balance.


2. Trikonasana Or Triangle Pose

The triangle pose helps to strengthen your ankles, knees, and legs as well as chest and arms. In addition, it helps open up your hip region and spine. According to one study, this asana alongside others was able to help not just older participants with osteoporosis but also younger women who had healthy skeletons. The bone density in their spine and femurs improved with this routine.


3. Virabhadrasana II Or Warrior II

Virabhadrasana II or warrior II can also help improve bone density, balance, and coordination. It also strengthens your legs, buttocks, back, and chest.


4. Setubandhasana Or Bridge Pose

Setubandhasana or bridge pose is a backbend that works as a great bone strengthening exercise. It strengthens the legs, hips, neck, and spine.


5. Utkatasana Or Chair Pose

Utkatasana or chair pose helps heal those with osteoporosis and comes recommended by the over 100-year-old Yoga Institute. It can help you work out your hips, spine, lower back, and torso, strengthening these parts of the body. If you have chronic knee pain, you may want to avoid doing this pose, though.


6. Parivrtta Trikonasana Or Twisted Triangle Pose

Parivrtta trikonasana or twisted triangle pose is another asana that has shown great potential for improving bone strength and possibly reducing osteoporosis risk. This is a spinal twist that helps ground your body and tests your balance and core strength. The spinal joints are rotated and the movement helps squeeze the discs of the spine, making them better able to absorb nutrients and stay moist and lubricated.


7. Salabhasana Or Locust Pose

Salabhasana or locust pose requires you to raise your trunk, arms, and legs. This pose strengthens the backbone and stimulates it, helping retain calcium. If you have a tendency to walk with stooped shoulders, this pose can help correct that as well.


8. Supta Padangusthasana Or Supine Hand To Foot I Pose

The supta padangusthasana or supine hand to foot I pose can help with bone health by stretching the muscles on both legs and hips at the same time (quadriceps and hip flexor on one leg and hamstring and hip extensor on the other), helping with pelvic alignment. The pose also helps reduce the risk of injury to the lumbar spine or lower back. If you already have back pain, it can ease the pain. It also strengthens the knees.


9. Tadasana Or Mountain Pose

The mountain pose is a standing pose that helps you improve your posture and strengthens the bones in your spine (your vertebral column). It also makes the back muscles that support the bones stronger.Here’s how you do it:


Safety First!

Most of these asanas should be comfortable for you to do – unless you’re at risk of fractures or have one or more fractures already. Nevertheless, here are some precautions to follow to be safe:

Keep these simple pointers in mind, master these asanas, and you should feel stronger soon!

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