Introduction:
Yoga helps improve the bond's strength and decreases symptoms of various bone diseases, including osteoporosis. Yoga helps in increasing the density of the bone. Yoga helps in building strength, reducing pain, and improving posture. It helps increase the stability and flexibility of the body and increases coordination.
How Does Yoga Help in Increasing the Strength of the Bone?
Yoga helps stimulate osteoblast, a bone formation cell that helps in the formation of new strong bones, and it reduces the production of osteocytes which help in bone destruction. Yoga helps reduce the weakening effect of the bone, which is present during old age. It can also help reduce osteoporosis and other bone destruction symptoms. Yoga helps in increasing the balance of the body and also helps in improving flexibility which helps in decreasing the chance of injury or fall.
Which Yoga Poses Help in Improving the Strength of the Bone?
The yoga poses that help in increasing the strength of the bone include the following:
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High Plank Pose or Phalakasana - Start from the tabletop position by keeping the hands and knees on the floor. Lift the knees from the ground and press the hand and the feet on the floor while keeping the body straight from head to leg. Gaze downwards and lengthen the spine. Hold in this position for a few breaths, relax, and return to normal. The high plank pose helps strengthen the body and increases stability. It helps improve the body's balance and can also be beneficial for bone health.
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Downward-Facing Dog or Adho Mukha Svanasana - The download-facing dog pose is started from the tabletop position by keeping the heels raised from the floor. Press the hand towards the floor and lengthen the spine. Lift the pelvic region upwards and elongate the spine while keeping the body in an inverted V shape towards the floor with the upper and lower part of the body. Continue to hold in this position for one to two minutes. Repeat these steps two to three times. Relax and return to the normal position. This download facing dog pose helps strengthen the legs, arms, and back region. It helps in improving the posture of the body and the alignment.
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Tree Pose or Vrksasana - Stand straight on the floor by keeping both feet close to each other. Slowly lift the right foot from the ground and place the sole of the right foot on the inside of the thigh of the left leg. Extend the hands above the head or keep the hands in a folding position in front of the chest. Focus on a fixed point straight and continue to hold in this position for a few minutes. Relax and return to the normal position. This tree pose helps strengthen the core muscles and leg, and back. It helps increase the flexibility, balance, and posture of the body.
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Warrior 2 or Virabhadrasana 2 - Stand straight on the floor by keeping the feet apart from each other. The right foot should be kept perpendicular to the floor by bending the knee and keeping the thighs parallel. The left foot should be extended backward at an angulation of 15 degrees, and keep the heel of the right leg in line with the center of the left foot. Extend and stretch the hands and keep them parallel to the floor by placing the palm facing downwards and the hands should be kept straight at the level of the shoulders. Look at the right arm and continue to put pressure on the legs. Hold this position for a few minutes and repeat these steps on the opposite side by keeping the left foot in front. This warrior pose helps strengthen the legs, shoulders, chest, and back region. It helps in stretching the muscles and gives strength to the bones.
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Triangle Pose or Trikonasana - Stand straight on the floor by keeping the feet wider apart than the hip width. Keep the left toes at a 45-degree angle while keeping the legs straight. Raise the hands upwards and keep them parallel to the floor while facing the palm downloads. Bend the upper part of the body to the right side by keeping the right hand on the floor. The left hand should be kept in line with the right hand, which is placed up. Look towards the ceiling and continue to hold in this post for one to two minutes and repeat these steps on the opposite side. This triangle pose helps stretch and strengthen the leg, chest, and core muscles. It also helps in improving the strength of the bone.
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Bridge Pose or Setu Bandha Sarvangasana - Lie on the floor supinely and bend the knees perpendicular by keeping the feet parallel to the floor. The heels should be aligned with the knees, and keep the hands beside the body on both sides. Slowly lift the pelvic region and the chest from the floor and create an arch with the body. Keep both hands touching each other beneath the hips. The body's weight should be distributed on the shoulders, neck, and feet. Gaze on the top of the roof and continue to hold in this position for a few minutes. Relax and return to the normal position after taking deep breaths in this position. The bridge pose helps strengthen the core muscles and back region. It also helps in the strengthening of the bone.
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Locust Pose or Salabhasana - Lie on the floor facing downwards. Keep both hands beside the body and stretch the legs straight. Slowly lift the chest and head from the floor. Also, try to lift the leg from the ground by keeping the body straight on the floor. Create a small arch by bending the back. Keep both hands stretched backward at the level of the hip region. Gaze straight and continue to hold in this position while taking deep breaths. This pose helps strengthen the back muscles. It is also beneficial for bone health.
Conclusion:
Yoga is a very useful method for strengthening the bone and managing symptoms of osteoporosis. Regular yoga practice can help stretch and strengthen the muscles and bones present in the body, thereby reducing the risk of various injuries. Yoga also helps to form new healthy bones by stimulating osteoblast cells. It can help in reducing bone loss.
