Yoga for Osteoporosis – 7 Best Poses to Prevent Osteoporosis

yoga for osteoporosis

Osteoporosis occurs when the density of the bones decreases. As the density decreases, the bones become more prone to fracture. With age, hectic life schedules and lack of vitamins, this can occur. Yoga thus comes to the rescue. There are yoga poses which help to check osteoporosis. 7 best yoga poses which help to check osteoporosis are listed below.

7 Best Poses to Prevent Osteoporosis

1. Triangle Pose

trianagle pose for osteoporosis

This particular yoga pose is recommended by therapists more than often to help patients with osteoporosis.

How to do it:

  • This pose is very easy to achieve. One has to stretch the legs far apart like stars and turn the right and left toes to the respective walls.
  • Then one has to press the left and right hips out in the respective direction.
  • In the same way, the arms would be raised.

Benefits of the pose: This position has many important benefits. It makes the core stronger, opens up the hips, the shoulders and relieves from pain.

[ Read: Yoga Poses for Ankylosing Spondylitis ]

2. Warrior II Pose

warrior II pose for osteoporosis

Warrior II Yoga Pose is named originally after a warrior, who is an embodiment of Lord Shiva and this pose helps to increase the stamina. This pose is also known as Virabhadrasana II in Sanskrit.

How to do it:

  • To achieve this particular kind of yoga pose, one has to follow 5 steps.
  • One has to stand and then jump on their feet.
  • After that, they have to raise their arms.
  • In the next step, they have to align their left heels with their right heels.
  • Then after staying in the same position for 30 seconds, one can exhale.

Benefits: Warrior II Pose helps to strengthen as well as stretch the ankles and the legs. The pose helps to stimulate the activities of the abdominal organs and relieves the backaches.

[ Read: Yoga Poses for Sciatica Relief ]

3. Utthita Parsvakonasana

side angle pose for osteoporosis

Utthita Parsvakonasana is the Sanskrit name of the Extended Side Angle Yoga Pose.

How to do it:

  • To achieve this particular kind of yoga pose, one has to exhale and then jump on his or her feet.
  • Then he or she has to raise the arms apart and turn the feet to the 90 degrees.

Benefits: Utthita Parsvakonasana helps to increase stamina and prevent osteoporosis.

[ Read: Yoga for Lower Back Pain ]

4. Locust Pose

locust pose for osteoporosis

Locust Pose is also known as Salabhasana. This particular pose preps the beginners for much deeper backbends.

How to do it:

  • For this yoga pose, one has to lie on his or her stomach with arms along the sides.
  • Then he or she has to turn the toes towards each other.
  • After exhaling, one has to lift the head, the torso, the arms, and the legs away from each other.

Benefits: This pose helps to improve posture and relieved the mind from stress.

[ Read: Yoga Poses for Back Pain Relief ]

5. Parivrtta Trikonasana

revolved triangle pose for osteoporosis

Parivrtta Trikonasana is one such yoga pose which helps to check osteoporosis. The pose can be quite difficult to achieve for the beginners.

How to do it:

  • For this pose, one has to step up with legs far away from each other.
  • One basically has to form a triangle with their body.
  • The pose can be achieved in 5 steps.

Benefits: There are many benefits of Parivrtta Trikonasana such stronger legs, more stretchable spine and hips. It helps to cure back pain and improve body balance while increasing the functions of abdominal organs.

[ Read: Yoga for Neck Pain Relief ]

6. Bridge Pose

bridge pose for osteoporosis

Bridge Pose is a very energizing and rejuvenating yoga pose. The pose is also known as Setu Bandha Sarvangasana in Sanskrit.

How to do it:

  • For this pose, one has to lie on their back and then bend the knees, with heels close to each other.
  • After that, one has to push the tailbone toward the pubis, lifting the hips from the floor.
  • Then the chin should be uplifted while broadening the shoulders.

Benefits: This yoga posture helps to calm the mind, rejuvenate tired arms and legs. It also relieves the menopause and deals with anxiety, headache, backache, and fatigue.

7. Ardha Matsyendrasana

ardha matsyendrasana for osteoporosis

Matsyendra’s Pose is also known as the Lord of all Fishes Pose. It an asana in the hatha yoga.

How to do it:

  • For this pose, one has to sit with legs stretched out in the front.
  • Then one has to lift the hips off the ground.
  • This pose is very important for balance.

Benefits: This pose is very helpful and strengthens the lower back along with stimulating the abdominal organs.

Yoga is essential in today’s time. It helps to keep us to keep healthy, fit and ready for every day’s work. It prevents many illnesses and also keeps our mind free from various tension and stress.

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