Osteoporosis and yoga

3 yoga asana’s which help tackle osteoporosis

By Surakshit Goswami

Handy tips

  • Attempt light exercises, which do not strain your bones and joints.
  • Go in for movements that gently exercise and strengthen your bones, such as brisk walking and climbing stairs.
  • If your bones ache, avoid too many bends, twists or turns. Allow your bones to rest.
  • Increase your intake of milk, yoghurt, soybean and green leafy vegetables, as they strengthen the bones.

Ek Pad Uttanasana

  1. Lie down and stretch your body
  2. Keep it taut
  3. Inhale and raise your right leg slowly, keeping your arms and hands on the floor
  4. Hold your leg at an angle of 60° to the ground for as long as you can
  5. Breathe normally
  6. Feel the strain in your leg and abdomen
  7. Don’t strain your face or neck
  8. Return the leg slowly to base position
  9. Repeat for the left leg.

Setubandhasana

  1. Lie on your back
  2. Bend your legs at the knees, keeping the heels as close as possible to the hips
  3. Hold your ankles with your hands, if possible, else keep your palms beside your hips with the palms facing down
  4. Inhale and lift your back and hips very slowly and smoothly
  5. Keep your shoulders and heels on the ground
  6. Close your eyes and focus on the painful area of your spine
  7. Hold the posture for as long as you can by breathing normally
  8. Return to base position very slowly and relax.

Benefits: Strengthens the backbone and back muscles; counters slip disc, backache, sciatica and osteoporosis pain.

Bhujangasana

  1. Lie on your stomach with your forehead touching the ground
  2. Place your palms under your shoulders on the ground
  3. Inhale and raise your torso very slowly
  4. Arch your head and chest backwards
  5. Keep your toes and heels together with your eyes closed and your attention focused on your back
  6. Hold this position for as long as you can and breathe normally
  7. Return to the base position as you exhale.

Benefits: Enhances the strength and flexibility of the neck and back muscles; counters backache, slip disc, sciatica, cervical spondylosis and osteoporosis pain; boosts the functioning of the kidneys, liver, stomach, lungs and heart.

Caution: Not recommended if you are suffering from hernia.

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