5 Yoga Asanas For Osteoporosis

If you have osteoporosis or have weak bones that may lead to osteoporosis, do these yoga asanas to get relief.

Chanchal Sengar
Written by: Chanchal SengarUpdated at: Oct 26, 2022 14:38 IST
5 Yoga Asanas For Osteoporosis

The fundamental structural component of the body- bones provides protection for several of our critical organs, including the heart and brain. Bones are living tissues that contain numerous vital elements, including calcium and phosphorus, which we all require. Your bones can deteriorate if you have osteoporosis. They frequently weaken or become brittle, rendering them incapable of helping you. Age-related osteoporosis can become severe and even result in physical handicap, thus every effort should be made to prevent, manage, and treat it. This is a condition that affects women after the age of 45 and is more prevalent in men before the age of 45.

Yoga for Health

Despite the fact that this illness can cause mobility loss and impair fundamental motions, there is good news in the form of yoga. Your bone density can be improved with the aid of yogic activities such as asanas, pranayama, and meditation. Himalayan Siddha Akshar, Founder of Akshar Yoga Institutions advises to include the following asanas in your regular practise: Vajrasana, Trikonasana, and Paschimottanasana. It will take 4-6 months of constant workout for you to see the results of this technique. Additionally, you can use mudras like the Varuna mudra, Prana mudra, and Prithvi mudra. Hold simple poses for a minute and more challenging poses like Chakrasana for 20 seconds.

Also Read: Osteoporosis Cases Rising in Young Women, Watch Out For These Early Warning Signs

Vajrasana - Thunderbolt pose


  • First, take a straight stance and place your arms at your sides.
  • Lean forward while lowering your knees gradually to the mat.
  • Stand with your toes pointed outward and your pelvis on your heels. Here, your calf muscles should be pressed by your thighs.
  • Spread your heels a little bit.
  • Keep your knees with your palms facing up.
  • This stance requires you to face forward and straighten your back.

Paschimottanasana - Seated forward bend


  • The first thing to do is to extend your legs forward. When doing this, you can keep your knees slightly bent.
  • Stretch your arms upward while maintaining a straight spine.
  • While exhaling, rest your upper body on the lower body by bending the upper body at the hips.
  • If you can't hold your big toe with your fingers, try holding any accessible part.

Padahasthasana – Hand to Foot Pose


  • Starting in Samasthithi, exhale as you slowly bend your upper body down from the hips to touch your knees. 
  • Now, put your palms on your feet.
  • As a beginner, you could bend your knees slightly. Try to touch your chest to your thighs with a little work. Hold the position for a minute.

Dhanurasana – Bow Pose 


  • Your knees should be bent and parallel to one another as you lay on your stomach.
  • Now, take a tight hold of your ankles with your palms.
  • Lift up your arms and legs as high as you can.
  • Hold the position for 20 seconds while looking up.

Chakrasana – Wheel Pose 


  • Put your back down and make sure your feet are securely placed on the ground, then crouch down and flex your knees.
  • Hold your arms bent at the elbows with your hands facing upward.
  • Gently rotate your arms while keeping your hands on the side of your head.
  • Take a deep breath and squeeze your hands and legs. 
  • Lift your body in an arch. 
  • Look back and relax your neck, letting your head gently sag behind you.
  • The weight of your body should be distributed evenly among your four limbs.
  • For a period of 15 to 20 seconds, hold the position.

If you have osteoporosis, keep in mind the following suggestions. The likelihood of the bones becoming easily fracture- or injury-prone increases. You must therefore strictly avoid engaging in any kind of intense exercise. Never stand for extended periods of time or work in stressful situations.

Image credits- Grandmaster Akshar