Osteoporosis, characterised by weakened bones and an increased risk of fractures, is a prevalent concern, especially among older adults. As bones lose density, they become fragile, making even minor falls or injuries potentially severe. Preventing osteoporosis involves maintaining strong bones through a combination of diet, lifestyle, and exercise.
Among various forms of physical activity, yoga stands out as a gentle yet effective method to enhance bone health and prevent osteoporosis.
According to a study, yoga helps in enhancing the bone mineral density (BMD) which can help in reversing osteoporosis.
To understand the importance of yoga for bone health and learn some poses for same, OnlyMyHealth interacted with Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa, Author and Columnist, Bengaluru.
The Importance of Yoga for Bone Health
“For bone health, yoga offers a unique approach that combines weight-bearing exercises, balance improvement, and muscle strengthening—all crucial for maintaining bone density and preventing osteoporosis,” Akshar explained.
“Yoga enhances bone strength by improving muscle tone and increasing muscle mass, which supports and protects bones. It helps harness good posture and corrects misalignments, reducing strain on bones and joints. The weight-bearing exercises in yoga help to increase bone density, a crucial factor in preventing osteoporosis,” he added.
Moreover, yoga's holistic approach, incorporating various mudras and meditation techniques, provides additional benefits for older adults, promoting overall well-being and enhancing their quality of life.
Also read: Yoga For Health: These Gentle Poses Can Help You Manage Arthritis
Effective Yoga Practices for Bone Health
Incorporating specific yoga practices can significantly contribute to bone health and osteoporosis prevention. Here are some key practices listed by Akshar.
1. Sun Salutation (Surya Namaskara)
Sun Salutation is a sequence of 12 poses performed in a flow. It is a comprehensive practice that combines weight-bearing movements, muscle strengthening, and flexibility. According to Akshar, regular practice of Surya Namaskara helps in building bone density and improving overall physical health.
2. Surya Sadhana
Defining the practice, Akshar said, “Surya Sadhana is a dedicated practice that harnesses the sun's energy through specific poses and breathing techniques that activate and strengthen the body. This practice involves energising your body in the presence of the morning sun, allowing the rays to fall on different parts of your body as you perform the poses.” Surya Sadhana not only improves physical strength but also enhances bone density, promoting overall wellness.
3. Healing Walk
The Healing Walk, which involves walking with hands raised above the head and elbows straight, enhances internal communication within the body and decreases muscle rigidity. “This practice promotes flexibility, especially in the neck and upper body, and supports overall bone health. Walking barefoot during this practice also helps ground the body and absorb beneficial negative ions from the earth,” he said.
4. Siddha Walk
The Siddha Walk involves walking in a pattern of infinity. “The practice engages all the muscles in the lower limbs, pelvis, and abdomen, promoting muscle strength and coordination,” he said. It is a holistic exercise that supports bone health by ensuring the lower body's muscles are strong and flexible, reducing the risk of fractures and injuries.
Yoga thus offers a holistic approach to preventing osteoporosis and promoting bone health through weight-bearing exercises, balance improvement, and muscle strengthening.
By integrating specific yoga practices such as Sun Salutations, Surya Sadhana, Healing Walk, and Siddha Walk into daily routines, individuals can enhance their bone density, improve overall physical health, and reduce the risk of fractures. Embracing yoga as part of a comprehensive bone health strategy not only helps in preventing osteoporosis but also fosters overall well-being and longevity.