Yoga is a physical activity that can provide various health benefits. Some people believe that yoga can help maintain bone health and even treat osteoporosis. Studies have shown that elderly individuals, especially elderly women, who regularly practice yoga for two years experience a significant increase in spine density.
Additionally, elderly women who practice yoga regularly may also experience an increase in pelvic bone density. However, it is important to note that doctors have agreed on the extent of yoga's benefits for bones and whether it can be used as a treatment for osteoporosis.
Benefits Of Yoga For Osteoporosis
Here are six concise benefits of yoga for individuals with osteoporosis:
- It enhances bone density and muscular strength, reducing the risk of fractures.
- Decreases the likelihood of falls through focused balance and core-strengthening exercises.
- Aids in maintaining spinal alignment are crucial for bone health.
- Promotes joint health and makes daily activities more manageable.
- Enhances body awareness, aiding in injury prevention.
- Offers modified poses, including the use of a yoga mat, to suit individual needs, ensuring a safe practice for osteoporosis patients.
5 Yoga Poses For Osteoporosis
Yoga is indeed able to increase bone mass by relying on the body's own weight.
The following is a breakdown of the benefits of several yoga poses that are good for your bone health:
High Plank Pose
High plank pose helps in strengthening the shoulders, buttocks, and hamstrings, along with the back and core, aiding in better balance and posture.
Execution
- Begin in a tabletop position on a yoga mat.
- Extend the heels back, elevate the hips, and straighten the knees.
- Stretch the spine while engaging the arms, core, and leg muscles.
- Pull the shoulders back, expanding across the chest.
- Maintain this position for up to one minute, with 1 to 3 repetitions.
Downward-Facing Dog (Adho Mukha Svanasana)
A foundational posture that reinforces the strength of arms, back, and legs while encouraging proper body alignment.
Execution
- Start in a tabletop position with the toes tucked.
- Press into the hands, elongate the spine, and lift the sitting bones towards the ceiling.
- Keep a slight bend in the knees and align the ears with the upper arms.
- Hold downward facing dog pose for up to one minute, repeating 1 to 3 times.
Tree Pose (Vrksasana)
The benefit of the tree pose is that it strengthens the pelvic muscles, thighs, calves, and knees. When all the muscles are stretched in the same direction, this pose can also help increase the mass and alignment of the spine.
The tree pose is also thought to reduce PMS symptoms, such as stomach and thigh cramps.
Execution
- Begin by standing on both feet.
- Gradually lift one foot, placing it on the inside of the opposite leg, avoiding the knee.
- Either extend your arms above or press palms together in front of the chest.
- Focus on a fixed point ahead or on the meditation mat, holding the pose for up to one minute, then switch sides.
Warrior II (Virabhadrasana II)
Warrior II pose is a great way to strengthen your chest, shoulders, and legs. It also gently stretches your chest, hips, and thighs. Warrior pose can help stretch and strengthen your hamstrings. Additionally, it can flex your pelvis and reduce lower back pain.
Execution
- From standing, step one foot back, turning the toes slightly outward.
- Turn the hips sideways, extending arms parallel to the floor and bending the front knee over the ankle.
- Distribute weight evenly, elongating the spine and reaching through the fingertips.
- Hold for up to one minute, then switch sides.
Triangle Pose (Trikonasana)
The triangle pose will increase the flexibility of the pelvis shoulders and stretch the abdominal muscles.
Execution
- Stand with feet wider than hip-width apart, turning one foot forward and the other at a 45-degree angle.
- Extend arms parallel to the floor, then hinge at the hip to lower one hand down to the shin or a block, extending the other arm upwards.
- Look upwards, straight ahead, or down, holding for up to one minute before switching sides.
Locust Pose (Salabhasana)
Locust Pose strengthens the back and improves posture, benefiting overall spinal health. This pose enhances flexibility and builds core strength, aiding in better body balance and alignment.
Execution
- Lie face-down with your arms by your sides and legs hip-width apart.
- Press the tops of your feet into the mat and lift your chest forward.
- Raise your legs and extend them behind you.
- Reach your arms alongside your thighs with palms facing down.
- Hold the position while keeping your gaze forward.
Bridge Pose (Setu Bandha Sarvangasana)
The Bridge Pose strengthens the spine and opens the chest, improving overall flexibility and posture. It also helps alleviate stress and improve circulation throughout the body.
Execution
- Lie on your back with bent knees and heels aligned with your knees.
- Press your feet into the mat and lift your hips and chest.
- Interlace your fingers under your back and roll onto your outer shoulders.
- Press your shoulder blades into the mat for support.
- Reach your hips toward your knees, maintaining a straight line from shoulders to knees.
Reclining Hand-to-Big-Toe Pose
This pose enhances hamstring flexibility and strengthens the legs, providing a gentle stretch for the lower back. It is beneficial for improving the range of motion and reducing tension in the hips and thighs.
Execution
- Lie on your back and loop a strap around the ball of your left foot.
- Hold each strap end and straighten your left leg toward the ceiling.
- Keep your left sitting bone grounded on the mat.
- Maintain a straight back and breathe deeply in the pose.
- Switch sides after holding for several breaths.
Savasana (Corpse Pose)
Savasana promotes deep relaxation and stress relief, allowing the body and mind to rejuvenate. It helps reduce anxiety and improve overall mental wellness, providing a perfect end to a yoga practice.
Execution
- Lie on your back with your legs extended and hip distance apart.
- Let your feet fall open naturally to the sides.
- Release your shoulder blades into the mat and relax your arms by your sides.
- Turn your palms upward and close your eyes.
- Focus on deep, even breathing and let your body fully relax.
Precautions
When practicing weight-bearing yoga poses, it's essential to avoid positions that may overburden the bones or cause undue strain, potentially leading to fractures or falls. Yoga equipment can help you safely adapt to poses.
Modify poses, particularly those gently targeting the spine, hips, and thighs. Consider using yoga blocks for support in forward bends, side bends, and deep hip openers to prevent overextension.
A yoga strap can help maintain alignment in twists and backbends without excessive pressure. For inversions and arm balances, a yoga wall or inversion chairs can offer stability and support, reducing the risk of injury.
Always use equipment properly to enhance your practice while safeguarding your bone health.
Conclusion
Yoga exercise offers a multitude of benefits for individuals with osteoporosis, from enhancing bone density and muscle strength to improving balance, flexibility, and mindfulness. Remember, it's important to consult with a doctor before beginning any new exercise regimen, especially when managing a condition like osteoporosis.
Frequently Asked Questions
Can Someone With Osteoporosis Perform All Yoga Posess?
Not all poses are suitable; poses that exert excessive strain on the spine, hips, and thighs should be modified or avoided.
Are There Specific Yoga Poses To Avoid For Someone With Osteoporosis?
Yes, forward bends, deep twists, intense backbends, and certain inversions can increase the risk of fractures and should be approached with caution or modified.