Try these 5 yoga poses to build strong bones, increase flexibility, and promote health and wellness through mindful movement and breathing.
Many of us forget how important it is to strengthen our bones, even though they are important for our health. You may think that bone health only matters when you’re older, but it’s important to take care of your bones no matter how old you are. Yoga is an effective way to improve bone health. By using our body weight and gravity, yoga helps our muscles and bones work together. Let’s look at some simple yoga poses that can improve your bone health and help you build a strong future.
Why is yoga good for bone health?
Yoga is based on the idea of holistic health, meaning it looks at the whole person: body, mind and spirit. This is a low-impact exercise that is suitable for people of all ages. Practicing yoga regularly can help your bones grow, strengthen your joints, and improve your balance. “As we get older, we need to pay more attention to our bodies to stay strong,” Yoga and Spiritual Leader Himalayan Siddhaa Akshar tells Health Shots. Yoga helps us take care of our bones through movement, posture and focused breathing.
Muscles and bones work together for good health. When they work well together, they improve blood circulation, provide important nutrients and improve stability. With regular practice, you can encourage:
- Joint lubrication: Improved movement and reduced stiffness.
- Spinal alignment: “Improved posture and reduced back pain,” specifies the expert.
- Strengthening connective tissue: Increased flexibility and injury prevention.
Which yoga pose is best for strong bones?
Let’s look at five gentle yoga poses shared by Himalayan yoga expert Siddhaa Akshar that invite strength and flexibility to your bones and joints.
1. Tadasana (mountain pose)
Tadasana, or Mountain Pose, is a simple but important yoga pose. It serves as the basis for all standing poses.
Benefits:
- Improves posture by promoting good alignment.
- This activity strengthens bones by engaging the legs, spine and abdomen.
- Promotes mental concentration thanks to anchoring.
How to do it:
- Stand straight with your feet together, resting your weight evenly.
- Engage your thighs, tuck your lower abdomen and lengthen your spine.
- Reach your arms overhead, palms facing each other, and lift your heels slightly.
- Hold for a few breaths while breathing deeply.
2. Trikonasana (triangular pose)
This standing pose is great for stretching your spine and improving your flexibility.
Benefits:
- Opens the hips and chest, relieving tension.
- Strengthens the legs and spine, essential for balance.
- Improves body awareness, minimizing the risk of falls.
How to do it:
- Stand with your feet apart, then extend your arms parallel to the floor.
- Extend one arm out to the side, hinged at the hip, to place your hand on your ankle or a block.
- Extend your other arm up and look toward your raised hand.
- Wait several breaths before switching sides.
3. Setu bandhasana (bridge pose)
A compassionate pose that focuses on the spine and hips.
Benefits:
- This exercise can help reduce lower back pain and strengthen the glutes and hamstrings.
- Supports thyroid function, contributing to bone metabolism.
- Gently opens the chest to improve lung capacity.
How to do it:
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- Lie on your back with your knees bent and your feet hip-width apart.
- Press your feet on the mat, lift your hips toward the ceiling, and clasp your hands under your back.
- Breathe deeply, holding the pose for several breaths before releasing.
4. Vrikshasana (tree pose)
This balancing pose helps improve your stability and concentration, which are important for bone safety.
Benefits:
- Strengthens the legs while improving balance.
- Encourages mental focus, which can help prevent falls.
- Improves hip flexibility.
How to do it:
- Stand straight and shift your weight to one leg.
- Place the opposite foot on the inner thigh or calf of the standing leg (avoid the knee).
- Bring your hands to your heart or raise them above your head, looking at a fixed point to maintain balance.
- Wait a few breaths, then switch sides.
5. Bhujangasana (cobra pose)
A good backbend opens the front of your body and strengthens your spine.
Benefits:
- Increases spinal flexibility and strength.
- Strengthens the arms and shoulders, supporting the upper body.
- This exercise improves posture by lengthening the front of the body.
How to do it:
- Lie face down on the mat, placing your hands under your shoulders.
- Gently press your hands to lift your chest, keeping your elbows close to your sides.
- Engage your back muscles as you lift and hold the pose for a few breaths before lowering.
Disclaimer: At Health Shots, we are committed to providing accurate, reliable and authentic information to support your health and well-being. However, the content of this website is intended for informational purposes only and should not be considered a substitute for professional medical advice, diagnosis or treatment. Always consult a qualified healthcare professional for personalized advice regarding your specific health condition or concerns.
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