People with osteoporosis can find Yoga useful because a small 2009 study found that Do Yoga Regularly and can actually increase bone density. Additionally, yoga improves flexibility and balance, which can aid in maintaining balance and reducing fracture rates.
In an interview with HT Lifestyle, Himalayan Siddha Akshar, Founder of Akshar Yoga Foundation, asserts that some forms of Yoga are more beneficial than others in treating osteoporosis. “Light yoga is beneficial and easy for the body, so give it a try,” he said. Limit your exercise to low-impact activities only. Avoid doing strenuous yoga poses like vinyasa, power or ashtanga. Practicing a little yoga every day is better than a few strenuous sessions over a week. Practice Paschimottanasana, Vajrasana and Trikonasana, among other asanas. “
1. Sukhasana – Happy Pose
Method: Place your palms on your knees, hold the Siddha mudra and sit upright in Dandasana with both legs forward. Bend right leg and tuck inside left thigh.
2. Paschimottanasana or sitting forward bend
Method: Bringing the foot forward is a good place to start. Raise your arms while maintaining a straight spine. Bend your hips forward as you exhale, placing your upper body on top of your lower body. Drop your arms and place your palms in an accessible position. Bend your knees, try to rest your nose.
3. Padahasthasana – Hand to Foot Pose
Method: Starting with Samasthithi, exhale as you slowly bend your upper body down from your hips to touch your knees. Next, place your palms on the sides of your feet. As a beginner, you may have a slight bend in your knees. Try to gently touch your chest to your thighs. Hold the position for one minute.
4. Vrikshasana – Tree Pose
Method: Start by assuming the position of Samasthithi. Lift your right leg off the ground and shift your weight onto your left leg. Support your right foot with the palm of your hand to bring it as close to the inner thigh as possible, or to the ankle or calf. Bring your hands up and interlace your palms. Keep your head in between your arms. Do the same with your other leg.
5. Matsyasana – Fish Pose
Method: Matsyasana, also known as fish pose, is done by lying on your back, resting your elbows or forearms on the floor or lifting your shoulders and placing your upper head on the mat with your palms. Your leg can be straight or bent at the knee.
6. Shavasana – Corpse Pose
Method: On a yoga mat or a comfortable surface, lie down on your stomach. We recommend lying down on a firm surface. To ensure there are no distractions, try to do this pose in a peaceful setting. Cover your eyes. Place your feet comfortably apart and let them completely relax. Allow your ankles to swing while maintaining a sideways toe position. Place your arms next to your torso, slightly apart. Your palm will face up and open to the sky.
Careful: If you have osteoporosis, keep in mind that the probability that your bones are fragile or prone to injury is increased. Therefore, you must absolutely refrain from doing any kind of exercise that is too strenuous and never work under pressure or stand for long periods of time.
