Top 10 Yoga Asanas For Treating Osteoporosis

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Yoga has been helping people to cure and rid themselves of various illnesses since a long time. It has been widely practiced as a means of staying fit and preventing diseases. With so many fitness and health centers coming up, yoga has consolidated its position as the preference of most people who wish to stay healthy and fit.

Yoga for Osteoporosis:

Yoga not only endows people with stress-relief and anti-depression measures, but it also helps in effectively treating osteoporosis. There are specific poses/asanas which help in curing this disease.
Listed below are the prominent yoga poses for osteoporosis. Follow this step by step yoga for osteoporosis the complete guide and get started:

1. Ardha Chandrasana:

This is known as the half-moon pose.

  • Stand on the floor in a straight position.
  • Move your feet 4-5 inches apart from each other.
  • Lift up your hands and place them in a straight line with your shoulders. Your hands and shoulders should be parallel to the floor.
  • Lift your right leg (without bending it from the knee) and form a 90 degree angle with the floor. At the same time, lower your head in such a way that your head and right leg should be at a parallel line with the floor.
  • Lift up your right hand in the air, in the upward direction.
  • Place your left hand on the floor to support your position.
  • Relax.

2. Setu Bandh:

This is known as the bridge pose.

  • Lie down on the floor on your back.
  • Bend your knees and place your feet on the floor. Keep 2-3 inches difference between both the legs.
  • Place your hands on the floor in such a way that your fingers touch your feet. One can manually place his hands and legs in such a way.
  • Lift your hips and waist upwards. Stretch them in the upward direction.
  • Remain steady for some time.
  • Relax.

3. Seated Twist Pose:

This is known as Ardha Matsyendrasana.

  • Sit on the floor in a comfortable cross-legged position.
  • Spread your legs in front of you.
  • Bend your knees and place both the feet on the ground.
  • Slide your left foot beneath your right leg.
  • Place the outside part of the left leg on the floor. Step the right foot over the left leg and place it on the floor, outside your left hip.
  • Press the right hand against the ground at the back of your right buttock.
  • Place your left upper arm on the outside of your right thigh, near the knee. Here the right knee will point upwards, towards the ceiling.
  • Turn your upper body to face towards the inner side of your right thigh.
  • Remain steady for 15 seconds.
  • Relax.

4. Trikonasana:

This is known as the triangle pose.

  • Stand on the floor in a straight pose.
  • Spread your legs 6 inches apart from each other.
  • Lift up your hands and bring them in a straight line with your shoulders. Your hands and shoulders should be parallel to the floor.
  • Exhale and bend downwards to touch the right leg with the left hand. At the same time, move your face in the same direction in which you are bending.
  • When you move down to touch the right leg with the left hand, do not forget to swing your right hand up in the air.
  • Repeat the same activity on the other side as well.
  • Relax.

5. Uttitha Parsvakonasana:

This is known as the extended side angle pose.

  • Stand on the floor in a straight position and spread your legs about 6 inches apart from each other.
  • Lift up your hands and bring them in a straight line with your shoulders. Your hands and shoulders should be parallel to the floor.
  • Lower your right thigh and place it at a 90 degree angle with the floor.
  • Place your right hand on the right thigh.
  • Straighten your left leg.
  • Lift your left hand upwards and stretch it towards the right side. Stretch your upper body in the right direction too.
  • Repeat the same activity on the other side too.
  • Relax.

6. Locust pose:

This is known as Salabhasana.

  • Lie down on the floor on your belly.
  • Rest your face on your chin with your hands beside the body and palms placed on the floor.
  • Lift up your buttocks and slide your hands underneath them.
  • Lift up your head a little. Lift up your chest, thighs and legs off the floor.
  • Rest your body on your belly.
  • Remain steady for 10-15 seconds.
  • Relax.

7. Tree pose: 

This is known as Vrikshasana.

  • Stand on the floor in a straight pose.
  • Bring your hands in front of the chest and join your palms in prayer position.
  • Stretch your hands (joined) in the upward direction.
  • Bend your left leg from the knee.
  • Place your left foot on the inner side of the right thigh.
  • Keep your right leg straight.
  • Look straight.
  • Relax.

8. Padangusthasana:

This is known as the Big Toe pose.

  • Stand straight on the floor.
  • Bend downwards from the waist until you reach your toes.
  • Hold the toes of your feet with your hands.
  • Remain steady for 15 seconds
  • Relax.

9. Uttanasana:

This is known as the standing forward bend pose.

  • Stand on the floor.
  • Exhale. Bend your body forward from your hips.
  • Place your hands beside your feet on the floor. Press your palms firmly on the ground.
  • Bend your hands from the elbows in such a manner that your elbows are placed on the outer side of your calf muscles.
  • Remain steady
  • Relax.

10. Warrior Pose: 

This is known as Virbhadrasana.

  • Stand on the floor in a straight pose.
  • Move your feet 4 inches apart.
  • Turn your right leg on the right side and accordingly turn your left leg in the same way.
  • Raise your hands upwards.
  • Bring your hands in front of the chest and join them in prayer pose.
  • Look upwards. Release.
  • Relax.

Do try practicing these simple yoga tips and techniques at home, and say goodbye to osteoporosis! Also, do leave us your feedback below. Stay  fit, stay healthy!

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