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Yoga for Osteoporosis

May 26, 2011 | By Amy Colgan-Niemeyer
Yoga for Osteoporosis
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Yoga, when practiced correctly, is safe for healthy people. Those with osteoporosis may also practice yoga, adapting some of the moves according to their abilities. Seated and standing poses are the most helpful, as well as those that require movement against gravity. Consult your physician before attempting yoga.

Yoga

Yoga utilizes postures, breathing exercises, meditation and philosophy to balance the body, mind and spirit as well as enhance relaxation. There are eight foundations, or spiritual guidelines, of yoga. The most popular form of yoga in the United States is Hatha, which uses two of those foundations: postures, or "asanas," and breathing exercises, or "pranayama." Exercise, including yoga, can help strengthen muscle, improve joint motion and preserve existing bone, but it can't help build new bone.

Osteoporosis

Osteoporosis is a bone disease. Bones weaken with age as a result of bone density loss, increasing breakage risk. Osteoporosis affects all bones, but breakages occur mostly in the vertebrae, hip and wrist. Risk factors besides age include sex, family history, lack of exercise and smoking. Weight-bearing exercise, calcium, a healthy diet and medication are just a few ways to prevent and treat osteoporosis.

Virasana -- Hero Pose

Seated poses help hips and enhance mobility. Kneel on the floor with inner knees together. Use a pad to protect knees if needed. With your feet about hip-width apart, tops of feet on floor, big toes angled inward, exhale and sit between feet. Place a block between feet for comfort if needed. Set your hands, palms up, in lap, or palms down on thighs. Remain for 30 seconds to one minute, slowly extending to five minutes. To release, press hands against floor and raise butt. Cross ankles, sit back onto floor and bring legs to front.

Salabhasana -- Locust Pose

This pose helps maintain the spine. Lie down on your stomach with hands at sides, palms up. If your hips are uncomfortable, cushion with a towel. Lie your head on mat, relax neck. Exhale then lift your head, chest, arms and legs from floor. Keep legs straight and arms parallel to floor. Look ahead or downward. Hold pose for as long as it's comfortable. To release, lower legs, arms and torso.

Prasarita Padottanasana -- Wide-Legged Forward Bend

Standing poses promote flexibility. However, people who have osteoporosis already should avoid forward bending poses. Spread your legs 3 to 4 1/2 feet apart. With hands on hips, lift inner arches and press outer edges of feet and balls of big toes to floor. Tighten thigh muscles. Breathe in and lift chest. Breathe out and lean forward at hips. When your torso is parallel to floor, press fingertips to floor, keeping legs and arms perpendicular to floor. Back should be slightly concave. Walk fingertips between your feet. Take breaths then breathe out, bending elbows and lowering torso and head into a full forward bend. Remain for 30 seconds to one minute. To release, slowly walk hands back below shoulders and lift torso. Breathe in and place hands on hips. Bring torso upright and return to starting position.

References

Article reviewed by Julie Mendenhall Last updated on: May 26, 2011

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