Everyone loses bone density as they age but when too much bone deteriorates, the remaining bone becomes brittle and prone to breaking and fracturing. Osteoporosis can be prevented and treated, however, and low-impact movement such as yoga is recommended to strengthen bones and improve balance. Always train with a qualified instructor, consult a doctor before starting a new regimen, and never make sudden or jerking movements.
Warrior One
The Women Fitness website recommends the warrior pose for strengthening leg bones and muscles. Kneel down and raise your thighs and torso, so your legs are bent at a 90-degree angle. Inhale and raise your arms, extending them out to the front, past your ears. Keep your shoulders rolled back and feel the stretch in your arms. Take five deep breaths and then release.
Warrior Two
Once you have mastered warrior one, get onto your hands and knees, with palms flat on the floor beneath your shoulders, and knees directly below your hips. Exhale and gently raise your right arm and left leg, extending them both backward. Lift your abdomen, and be careful not to place strain on your back. Take five deep breaths, then release and repeat on the other side.
Bend for Osteoporosis
On the "Yoga Journal" website, certified yoga instructor, Jaki Nett, suggests a forward bend. Once you have stretched your sides in warrior pose, stand with your feet wide apart with the outer edges of your feet parallel, so your toes turn inward. Straighten your spine, inhale and arch your spine, lifting your lower back. Exhale slowly and bend forward, being careful not to round your back.
Stop when your spine makes a right angle with your legs. Rest your fingertips on the floor or on blocks, directly beneath your shoulders. Gently look up, take five deep breaths and then slowly release from the pose.
Locust
Finally, lie on your front with your forehead on the floor, and arms by your side, palms up. Turn in your feet so you feel your thighs rotate and tighten your buttocks. Slowly exhale and lift your head, chest, arms and legs from the floor. Keep your buttocks and thighs tense. Stretch through your fingertips and keep your neck aligned with your head. Take five deep breaths and then gently release.
Warning
Yoga stretches your muscles, helps new bone to form and releases tension, but performed wrongly it can be dangerous. People with osteoporosis are especially at risk of developing fractures when bending or twisting, so always work with a qualified yoga practitioner and be sure to tell her of your health condition.
