Yoga for bones: 7 poses to prevent osteoporosis risk

Are you looking for ways to strengthen your muscles and bones? Here are some easy and effective yoga poses that can help improve bone health.

Not all of us spend a lot of time thinking about strengthening the bones, but it is important nonetheless! While you may think that bones are something you would only need to think about when you are older, let us break it to you that you need to start now! You have to start now to avoid any repercussions later in life, and you can do that with yoga! Not only does yoga help you relax but it also strengthens your bones. Yoga uses your body weight and gravity to work your muscles and bones. If you want to prevent osteoporosis at a later age, give yoga a try. Here are some easy and effective yoga poses for better bone health.

How do yoga poses improve and strengthen your bones?

Yoga, an ancient practice rooted in physical, mental, and spiritual well-being, offers a holistic approach to enhancing bone health. Here’s how it works, as explained by yoga expert Himalayan Siddhaa Akshar.

1. Weight-bearing yoga poses

Regular weight-bearing activities, including yoga, can significantly increase bone mineral density and reduce the risk of osteoporosis, according to a study published in the International Journal of Yoga. When you practice weight-bearing yoga poses, your bones experience mechanical stress. This stress signals the body to produce more bone cells, leading to increased bone density. This is particularly beneficial for preventing osteoporosis, a condition characterised by weak and brittle bones.

A woman focusing on breathing technique — Yoga can help strengthen your bones. Image courtesy: Freepik

2. Strengthens muscles

Yoga can effectively increase muscle strength and endurance, found a study published in the Journal of Ayurveda and Integrative Medicine. Stronger muscles can provide better support for the bones, reducing the risk of fractures. When you strengthen the muscles surrounding your bones, you create a protective layer that helps to shield the bones from injuries. Additionally, stronger muscles can help to improve balance and coordination, reducing the risk of falls.

3. Improves balance and stability

Yoga poses that require balance and coordination, such as tree pose and warrior III, can help to strengthen the muscles and improve the nervous system’s ability to control balance. This can significantly reduce the risk of falls, which are a major cause of bone fractures in older adults. A study published in the Slovenian Journal of Public Health found that the four-week yoga program helped individuals improve their balance, body composition, and social well-being.

4. Improves flexibility

Regular yoga practice can improve flexibility and balance in the body, found a study published in the International Journal of Yoga. By improving flexibility, yoga ensures that the muscles and joints are moving in full motion. This puts less stress on the bones and helps prevent injuries. Increased flexibility can also help improve posture and alignment, improving bone health.

5. Reduces stress and anxiety

Regular yoga improves mental health by increasing focus and lowering stress and anxiety, found a study published in the International Journal of Yoga. A study published in the Journal of UOEH also found that chronic psychological stress can lead to bone loss and deteriorate bone quality. Yoga practices, such as deep breathing and meditation, can help to reduce stress hormones, which can have a negative impact on your bone health. By managing stress, you will be able to strengthen your bones and maintain it.

hyper-independence — Yoga will help you relieve stress and anxiety. Image courtesy: Freepik

7 best yoga poses for better bone health

Here are some easy and effective yoga poses to improve and strengthen your bones, as recommended by the expert.

1. Tree pose or Vrikshasana

Step 1: Begin in mountain pose or tadasana, standing tall with your feet together and your arms relaxed at your sides.
Step 2: Shift your weight onto your left foot and lift your right foot. Place the sole of your right foot against your inner left thigh, just above the knee.
Step 3: Once your foot is securely placed, engage your core muscles and find your balance.
Step 4: Keep your eyes steady on a fixed point in front of you.
Step 5: Bring your hands together in front of your chest in a prayer position.
Step 6: As you feel more stable, extend your arms upward, reaching towards the sky.
Step 7: Hold the pose for several breaths, focusing on maintaining your balance and keeping your body aligned.
Step 8: Release the pose and repeat on the other side.

This standing balance pose strengthens the legs and improves overall balance.

2. Warrior pose or Virabhadrasana

Step 1: Begin in mountain pose or tadasana, standing tall with your feet together and your arms relaxed at your sides.
Step 2: Step your right foot back about 3-4 feet, turning it 90 degrees to the right.
Step 3: Bend your front knee until it is directly above your ankle.
Step 4: Extend your arms out to the sides, parallel to the floor, palms facing down.
Step 5: Gaze forward, over your front hand.
Step 6: Hold the pose for several breaths, focusing on keeping your front knee aligned with your ankle and your back heel lifted.
Step 7: Release the pose and repeat on the other side.

This standing pose strengthens the legs, hips, and core, which are important for bone health.

3. Chair pose or Utkatasana

Step 1: Begin in mountain pose or tadasana, standing tall with your feet together and your arms relaxed at your sides.
Step 2: Bend your knees and lower your body as if you were sitting down in a chair. Your thighs should be parallel to the ground.
Step 3: Extend your arms above your head, palms facing each other.
Step 4: Hold the pose for several breaths, keeping your back straight and your knees aligned with your ankles.
Step 5: To release the pose, slowly straighten your legs and return to the mountain pose.

This standing pose works the legs and gluteal muscles, promoting bone density in the lower body.

4. Downward-facing dog or Adho Mukha Svanasana

Step 1: Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
Step 2: Exhale and press your hands into the mat, lifting your hips up and back.
Step 3: As you lift your hips, straighten your legs as much as possible. Your heels may not touch the ground at first, and that’s okay.
Step 4: Continue to press your hands into the mat and reach your heels towards the floor.
Step 5: Spread your fingers wide and press down through your fingertips.
Step 6: Ground your palms evenly into the mat, creating a strong foundation.
Step 7: Keep your spine long and reach your crown towards the ceiling.
Step 8: Let your head hang freely between your upper arms.

This inversion pose strengthens the arms, shoulders, and back, while also engaging the leg muscles.

5. Bridge pose or Setu Bandha Sarvangasana

Step 1: Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
Step 2: Place your hands on the floor beside your hips, palms down.
Step 3: Inhale and press your feet and hands onto the floor, lifting your hips off the ground.
Step 4: Interlace your fingers beneath your pelvis and press your arms down to lift your hips higher.
Step 5: Keep your neck neutral, avoiding any strain or compression.
Step 6: Hold the pose for several breaths, breathing deeply and evenly.
Step 7: To release the pose, gently lower your hips back to the ground, one vertebra at a time.

This backbend pose strengthens the back, hip, and leg muscles, and can help improve bone density in the spine.

6. Plank pose or Chaturanga Dandasana

Step 1: Start in downward-facing dog pose.
Step 2: Step your feet forward towards your hands, keeping your knees directly under your hips.
Step 3: Lower your body down towards the floor, keeping your arms straight and your body in a straight line from your head to your heels.
Step 4: Engage your core muscles to maintain a strong and stable posture.
Step 5: Hold the pose for several breaths, focusing on keeping your body in a straight line.
Step 6: To release the pose, push back up into downward-facing dog pose.

This core-strengthening pose engages the muscles of the arms, shoulders, and abdomen, which are important for overall bone health.

A woman doing planks — Plank pose is a good pose to strengthen your back. Image courtesy: Adobe Stock

7. Camel pose or Ustrasana

Step 1: Begin sitting on your knees, back on your heels.
Step 2: Place your hands on your hips, palms facing inward.
Step 3: Inhale and arch your back, lifting your chest up towards the ceiling.
Step 4: Reach back with your hands, grasping your heels or ankles.
Step 5: Continue to arch your back, opening your chest and shoulders.
Step 6: Press your hips down towards the floor to avoid straining your lower back.
Step 7: Hold the pose for several breaths, breathing deeply and evenly.
Step 8: To release the pose, slowly lower your torso back down to the starting position.

This backbend pose stretches the front of the body, including the hip flexors, which can help improve posture and bone health.

Side effects of yoga poses for bone health

While yoga is generally safe, there are some potential side effects to be aware of:

Muscle soreness or strain from unfamiliar movements.
Joint pain or instability, especially in those with existing joint issues.
Dizziness or lightheadedness, especially during inversion poses.
Increased risk of fractures in those with severe osteoporosis.

It is important to start slowly, listen to your body, and work with a qualified yoga instructor, especially if you have any underlying health conditions or concerns about your bone health.