5 Yoga Postures to Strengthen Your Bones

Yoga-Jacqueline Fernandez
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There are numerous health benefits of practicing yoga every day, as evidenced by scientific studies. Yoga practitioners enjoy lower stress levels and improved overall well-being for a reason. Many of our body functions are reported to improve spontaneously as a result of this ancient technique. As you practice yoga on a regular basis, you may notice that your bones, muscles, and joints are stronger and more flexible than ever before, and you have fewer ailments or aches and pains.

Yoga has been demonstrated in scientific research to help grow muscle mass, maintain muscle strength, and protect us from illnesses such as arthritis, osteoporosis, and back discomfort. Osteoporosis, which causes bone thinning, is one of the bone disorders that Yoga can help us control. Osteoporosis can cause physical handicaps in older people, therefore it’s important to take every precaution to prevent, treat, and heal it.

If done correctly and consistently, yoga can help build bone density, according to a study. It also improves balance and flexibility, which can help you avoid falling and breaking your bones.

“Your bone density can be improved by yogic activities such as asanas, pranayama, and meditation. Vajrasana, Trikonasana, and Paschimottanasana should all be part of your daily regimen. Maintain a steady exercise routine for 4-6 months to reap the benefits of this technique. Mudras such as Prithvi mudra, Prana mudra, and Varuna mudra can also be used “Grand Master Akshar, a well-known Yoga Guru, says

Here are five yoga asanas that Grand Master Akshar recommends for increasing bone density:

Vajrasana in Prana Mudra (Thunderbolt Pose)

Gently lower your knees. Your pelvis should be supported by your heels. Maintain close proximity between your heels. Maintain the Prana Mudra. Both hands are used to perform the Prana Mudra. The tip of the thumb must connect the tips of the ring and little fingers. All other fingers must be straight and stretched.

Paschimottanasana (Seated Forward Bend)

Begin by stretching your legs forward. Extend your arms upward while maintaining a straight spine. Exhale as you lean forward at the hips, your upper body resting on your lower body. Lower your arms and place your fingertips on your big toes. With your nose, try to touch your knees.

Vrikshasana (Tree Pose)

Begin your journey in Samasthithi. Balance your weight on your left leg by lifting your right leg off the floor. Pranam Mudra is a hand gesture in which your palms are joined together. Maintain this position for as long as you are able.

Veera Bhadrasana (Warrior Pose)

With your right leg in between your palms, form Ashwasanchalanasan. Raise your arms to shoulder height, palms facing each other. Make sure your back is straight. Arms in close proximity to the ears. Keep your eyes straight forward. Rep on the opposite side.

Trikonasana (Triangle Pose)

With your right leg in between your palms, form Ashwasanchalanasan. Straighten both knees and drop your left heel. Raise your right arm and align your arms in a straight line. Look straight ahead or up at your right palm. Rep on the opposite side.

A word of warning

“If you have osteoporosis, you should consult your doctor. There’s a good probability the bones will get readily fractured or injured. As a result, you must refrain from engaging in any type of high-intensity activity. Do not stand for lengthy periods of time or work in high-stress situations “According to the yoga guru.

Information Source: Hindustan Times