Aging is an inescapable process that affects the quality of one’s life to a great extent. Though one cannot prevent and thwart ageing, with simple lifestyle changes it is always possible to slow down the pace of ageing of cells and minimize the related damages it causes. Yoga is one such practice that helps stay fit and healthy as you age. Here we have summed up five asanas that help promote bone health. If you are nearing your 30s, then this is a must-read post for you. Check out to know how to maintain strong and healthy bones.
Effective Yoga Postures To Keep Your Bones Healthy
1. Triangle Pose
Stand erect with legs stretched out wide and extend your arms straight outward at shoulder level so that they are parallel to the floor. Squeeze your hip, firm your feet and start bending your torso towards your left feet so that your left palm is in touch with your left feet. Move your left feet outward to maintain balance. Keep the right arm stretched and gaze upward. Hold the posture for 3 to 5 seconds and repeat the same on the other side. This asana promotes spine and joint fitness.
2. Half Moon Pose
Start with mountain pose. Stretch your arms at shoulder level to form a T-shape with your body. Incline your feet towards left and bring your left arm downward by bending from your hips. As you shift your body weight towards your left feet, slowly lift your right feet off the ground and try to position it at right angles to your left feet and right arm. Hold the position for 3 seconds and switch sides. This asana reduces osteoporosis pain, strengthens spine and leg bones and improves posture and balance.
3. Locust Pose
Lie down on your abdomen with arms on your sides and legs placed together. Tighten your hips and slowly raise your legs, head and shoulders off the ground simultaneously. Engage your abdominal muscles and stretch your arms backward as you do the asana to gain better support. Balance your body on your tummy and stretch out as much as possible. Hold the position for a few seconds and relax. This asana strengthens the hips, spine and leg bones.
4. Sitting Twist
Sit on the floor comfortably with legs crossed. Twist your torso towards your left and turn your head left side as much as possible. Use your left hand to support the body as you twist your torso. Keep the hips firm against the ground and position your right hand on your left knees as you turn towards your left. Take a deep breath and switch sides. The asana improves the connective tissue framework, stimulates bone remodeling and improves mineral density.
5. Tree Pose
Stand straight and tall with arms along your sides. Fold your left knee and position your left feet on the inner side of your right thigh. Do not bend your right knee. Firm your right leg on the ground for better balance and raise your arms over your head to form the Namaste pose. Gaze forward and stretch your spine. Hold the position for 15 seconds and repeat the same with the other leg. This asana stretches the muscles, strengthens bones and joints and calms the mind at the same time.
6. Bridge Pose
Lie down on your back. Bend your knees while keeping your feet apart and flat on the ground. The feet should be placed hip width apart and close to the buttocks. Press your feet and upper arms on the ground and lift your hips towards the ceiling. Now, move the breastbone towards the chin while keeping the chin lifted slightly. Allow your feet, arms and shoulders to support your weight. You can use your hands to support your back or place them sideways. Inhale when you go up, hold and exhale when you come down.