As we age, it’s absolutely normal to lose bone mass, but losing an impressive amount of bone mass, well, is not so normal! Why? Well, if you lose bone mass you may want to see a doctor because osteoporosis may knock at your door!
Osteoporosis is a silent disease and is one of the most widespread chronic health problems. People suffering from osteoporosis should take great care and protect the bones because some simple movements can risk fractures.
But, the following yoga poses are very safe to be practiced by those suffering from osteoporosis. Before trying any yoga program, you should see the physician to tell you if it’s safe to practice yoga for your specific bone structure and density.
Image Credits: Uttanasana
Stand straight while placing your palms on your hips.
Breathe in, and bend your hips as you breathe out.
Place the palms next to your feet on the floor.
Place the feet parallel to each other.
Push the torso forward and extend your spine while lifting the tailbone.
Hold the pose for a few seconds, and release.
2. Virabhadrasana II
Image Credits: Virabhadrasana II
Widen your legs, placing them hip-width apart.
Twist the right heel, pointing the toes outwards.
Pivot with the left foot. Ensure that the arch of your left foot is in line with the right foot.
Lower your hips and radiate all your energy out as you stretch out your arms.
The arms must be in line with the shoulders.
Turn your gaze to the front, and take long, deep breaths.
Hold the pose.
Release, and repeat on the other side.
3. Ardha Chandrasana
Image Credits: Ardha Chandrasana
Place your feet hip-width apart.
Now, lift your right foot off the ground, and bend your body to the left, bringing your left arm to the ground for support.
Once you are comfortable, place your right leg parallel to the ground, or lift it as much as you comfortably can. Raise your right arm up, and turn your gaze towards it.
Hold the pose for a few seconds.
Release, and repeat on the other side.
4. Utthita Parsvakonasana
Image Credits: Utthita Parsvakonasana
Start in Tadasana (Mountain Pose). On an exhalation, step your feet 3–4 feet apart. If you feel as though your feet are slipping, shorten your stance slightly. (If your legs are too far apart, it’s difficult to find stability. As you gain flexibility, you can widen your stance.) Rest your hands on your hips. Turn your right foot out so that your toes face the front of your mat; turn your left foot slightly in. Align your right heel with your left heel.
Engage your quadriceps muscles by lifting your kneecaps toward your thighs. Bend your right knee to bring your right shin and thigh to a 90-degree angle with your right kneecap in line with your right ankle.
On an inhalation, extend your arms out to your sides. Then, reach them up overhead and lengthen through your sides.
Allow your pelvis to shift: Rotate your left hip slightly forward, and shift your right hip back as you begin to fold to the right. Keep your torso and spine long as you side bend.
Place your right hand to the outside of your right foot. Sweep and extend your left arm over your left ear, maintaining a straight line from your left foot all the way up to your left fingertips. Your palm should be facing down. Attempt to widen your collarbones to create space between your left shoulder and left ear.
Press through your outer left foot. Keep your head neutral, or turn it to gaze at your left thumb. Hold here for 5–10 breaths. Repeat on the other side.
5. Ardha Pincha Mayurasana
Image Credits: Ardha Pincha Mayurasana
Come onto your hands and knees.
Bring your forearms down to the mat shoulder-width apart and the elbows a few inches in front of the shoulders
With palms flat on the mat, press your arms firmly down, then tuck your toes and lift your knees off the mat, keep pressing the forearms down to the mat to facilitate the lift.
Push your thighs backwards as you lift your sitting bones up towards the sky.
Straighten your legs and try to bring your heels to touch the mat forming a V-shape with your body (beginners can keep the heels lifted but try to keep the spine lengthened).
Gaze at your feet
Stay and breathe for 15 to 30 seconds, then release down and rest.
6. Setu Bandhasana
Image Credits: Setu Bandhasana
Begin lying on your back with your arms straight at your side with palms down. Bend your knees, placing your feet parallel to each other, hip-width apart, so that your heels come just to the tips of your fingers.
Take a few breaths to inflate your body, and soften any tension.
Press your feet even more firmly into the floor as you slowly lift your spine, vertebrae by vertebrae, similar to lifting a strand of pearls, one pearl at a time, until you are resting on your feet and upper back vertebrae.
If not too uncomfortable, clasp your hands together under your back, pressing the chest upward and the shoulders together beneath you. Ideally the line between your knees and shoulders should form a straight plane.
Feel the support of your legs and feet. Feel the spine connected and energized by the support. Feel your chest open.
Breathe deeply and hold for at least three complete breaths.
Return your spine to the floor, again one vertebrae at a time, at last relaxing the buttocks and allowing the feet and legs to relax. You can keep the knees bent if you wish to repeat the pose, or allow them to lie flat on the floor.
Take a few moments to feel the energy and relaxation coming into your chakras, coming into your body.
7. Urdhva Dhanurasana
Image Credits: Urdhva Dhanurasana
Lie on your back with the soles of your feet on the floor, close to your sitting bones, feet hip width apart and parallel to the sides of the mat. Place your hands on the floor just above your shoulders with fingers spread wide, finger tips pointing towards your shoulders.
Take a moment to set your foundation. Root all four corners of your feet evenly. Activate your inner thighs so that they are energetically moving towards each other, but maintain hip width distance. Send your arm bones (humerus) into their sockets so that you feel your shoulder blades come on to your back. Your elbows are energetically moving towards one another but remain shoulder width distance.
Press evenly into your feet and lift your hips and lower back off the mat, coming into a baby bridge. Pause. Press into your palms evenly and lift your upper torso off the mat, bringing the crown of your head to lightly touch on the mat.
Reset your foundation (inner thighs and inner upper arms drawing towards each other, firmly rooting hands and feet) and press into your palms once again to straighten the arms and lift your head off the floor.
Let the neck be long, relaxing with gravity. Breathe.
To come out of the pose, slowly begin to bend the arms and legs, tuck the chin towards the chest, and lower your spine to the earth.
Image Credits: Yogauonline