Yoga tips

Yoga for Strong Bone and Health

Yoga for Strong Bone and Health

Yoga for health


Osteoporosis Prevention – Try These Yoga Positions That Build Stronger Bones It is a fact that over 8 million women in the US alone suffer from low bone density, many know as Osteoporosis. This affects mostly Yoga Positions For Stronger Bones women around the age of thirty and up. Basically what osteoporosis does to your bone is that the bones starting to lose their density and they are more likely to break.
But do not worry, these Yoga positions will fix that!
Yoga is a very popular exercise system that not only has great benefits like stretching your muscles, toning or relaxing your mind. By regular Yoga practice, you can improve your health at every level. And therefore you may well believe that Yoga can help to combat osteoporosis by doing Yoga position that can help to maintain your bone density at optimal levels. Here is an article from burlesqueaustralia.com that gives you the best Yoga positions that build stronger bones…

Yoga for health: Osteoporosis? No problem, just try these Yoga positions that build stronger bones:

Chair Pose

chair pose strengthens the muscles around the hip, one of the most common sites for osteoporosis. It is also improves your balance, which will help decrease your chances of falling and fracturing a bone when you get older and your bones are weaker.

  1. Begin standing up tall with your feet hip-width apart.
  2. Exhale as you bend your knees and lower your hips back as if you were going to sit on a chair; sweep your arms overhead.
  3. Keep feet flat on the floor with your knees aligned over your ankles.
  4. Turn palms to face each other with your arms straight and shoulders dropping away from your ear.
  5. As you hold this pose, reach your tailbone toward floor and the crown of your head toward the ceiling. Hold for as many breaths  feels comfortable.
  6. Inhale as you stand up straight again. Repeat six times.

Cobra Pose

A Osteoporosis patients often suffer thoracic spine compression fractures, which happen when the front part of the vertebrae compresses down, causing a person’s posture to look bent forward. This pose strengthens upper back muscles and the spine, which help maintain proper posture and may help prevent a compression fracture from occurring. Cobra is also perfect pose to combat computer hunch.

  1. Begin lying face down with your legs slightly wider apart than your hip.
  2. Place your palms on the mat next to your shoulders, fingers pointing forward.
  3. Hug your elbows in close to your rib cage as you draw your shoulder blades down your back, toward your waist. You should feel an opening in your chest.
  4. Inhale and use your back muscle (not your arms) to lift your head and chest off the floor. Breathe smoothly and deeply.
  5. For additional challenge, lift your hands off the mat, holding yourself with your back strength alone.
  6. Keep neck long and in line with your spine, looking at the floor a few feet in front of you.
  7. Exhale as you return to the starting position. Hold for one breath; repeat 10 times.

Side Plank Pose

Some of the most common osteoporosis-related fractures are in the hip, ribs, spine and wrist. The weight-bearing Side Plank Pose strengthens the muscles of the outer hip, side of the trunk, and arm.

  1. Lie A face down on the floor with your upper body propped on your forearms with your elbows directly beneath your shoulders.
  2. Roll body over to the right side, supporting your torso on your right forearm and raising your hips and stacking your feet so your body forms a straight plank. (For more of a challenge, you can push up so that you’re supported by your right palm instead of your forearm. Don’t take it to this level if you have wrist trouble.)
  3. Raise left hand and extend it skyward so you have one long, straight line from middle finger to shoulders to right wrist. The only body parts touching the floor are your right forearm and the outside edge of the right foot.
  4. Breathe and lengthen your torso as much as you can. Hold for three to five full breaths.
  5. On your last exhale, return to the starting position and repeat on the other side. Repeat the sequence 10 times.

Tabletop Pose

This pose strengthens the muscles of the arms, back, hips, and legs. It also stretches the front of the body to counteract slumped posture. In addition, it helps improve bone strength of the wrists, spine, and hips. If you have neck problems, you may want to skip this move, though.

  1. Sit with knees bent and feet flat on the floor, aligned with your hips.
  2. Place your hands behind you with the fingers pointing toward your hips.
  3. Squeeze your shoulder blades together on an inhale to open the chest and draw the shoulders backward toward each other.
  4. Maintain this position as you contract your buttock muscles and lift your hips up.
  5. If it’s comfortable, tilt your head back slightly.
  6. Maintain straight alignment of the body by contracting your buttock muscles and squeezing your shoulders to press the chest open. Hold for about 20 seconds.

Imagine as simple as these three Yoga positions that build stronger bones and you can enjoy osteoporosis free life. Now that would mean your bones would become stronger and even when you fall from stairs, on the bike or during any type of a sport, your body will become like a rubber-ball! If you want to get the full benefits of Yoga, you can always attend a local Yoga studio or if you prefer to practice Yoga at home first, my favorite Yoga-at-home program is the Runner’s Yoga. Do not let the name fool you though, that one is not just for runners, but for everyone having only 30 minutes a day that can change your life.
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raj singh

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