Yoga is a discipline which, involving the physical, psychological and spiritual sphere of those who practice it, brings benefits to the whole body. If you suffer from any bone disorder or if you simply want to prevent it, you will appreciate this age-old technique and its benefits, which will help you keep your bones strong and healthy.
Those who practice this discipline have been able to experience an improvement in general health, especially with regard to the skeletal and muscular system. Furthermore, doing yoga helps to relieve stress, sleep better and purify the body; plus, it teaches you how to breathe mindfully and increase flexibility.
Read on to find out how to have strong and healthy bones with yoga.
If you have so far thought that bone problems are attributable solely to a lack of calcium, know that this is not the case. Although it is true that the lack of this bioelement causes bone fragility, it is equally true that the flexibility of the bone tissue is as important as its density.
This means that taking calcium alone does not help fight osteoporosis. We should also do some exercise, a sport or a discipline that helps us keep our bones strong and healthy. For this reason yoga appears to be a good choice.
Thanks to this millenary technique you will improve your posture, muscles and bones. These will be more flexible and you will also improve your balance; you will walk more safely and thus avoid the risk of bad accidents caused by those fractures so feared by older people.
Yoga positions to help keep your bones strong and healthy
In principle it is enough to practice yoga consistently to get healthy and strong bones, but it is necessary to combine physical activity with good nutrition as well as a healthy life that includes outdoor activities. If you want to positively affect your bone health then you will need to practice these postures during a session.
1. Position of the tree
Vrksasana, named in Sanskrit, is one of the fundamental positions even for beginners. It is done standing and allows you to improve your balance.
Flex the right leg and place the sole of the foot on the inside of the left thigh. Fix your gaze on a specific point in front of you. Once you have found your balance, bring your arms above your head so that your palms touch. Breathe slowly for a few seconds and come out of the position.
2. Position of the triangle
Also called Trikonasana, it is excellent for stretching both the lower and upper extremities to the maximum.
Stand up and pull your legs apart, bringing them in line with your shoulders. Extend your right arm and go down sideways with the torso up to the right knee. If you can, place your hand as close to the ankle as possible.
Extend your left arm upward and rotate your head looking upward. You will need to make sure to observe the fingertips of your hands for a few seconds before exiting the position.
3. The location of the locust
Salabhasana, in Sanskrit, is another of the positions that allow us to improve bone tissue. In this case you will have to lie on your stomach on the mat and stretch your legs. Stretch your arms along your body, touching your buttocks sideways, and slowly lift your torso and legs off the ground.
The goal is to rest on the pelvis. To complete the pose, lift your head back slightly.
4. Position of the head-up dog
Urdhva Mukha Svanasana, or also the upward facing dog pose, is also helpful in keeping the bones healthy and strong.
Starting lying down as in the previous position, in this case you will lift the torso up to the pelvic bone.
Place the palms of your hands at the height of your hips and lift yourself up onto your arms. Bring your head back as far as you can while staring upwards.