The average human body consists of 206 bones, called the skeletal system. The skeletal system plays a crucial role in supporting and protecting your organs. Weak or unhealthy bones could lead to one of many health problems including osteoporosis, a condition that results in loss of bone tissue. However, a regular yoga practice may help build stronger bones. Yoga master B.K.S. Iyengar, recommends the regular practice of shoulder stand and plow pose for bone health. Consult your doctor before practicing yoga.
Shoulder Stand and Plow Pose
Step 1
Lay on your back with your knees bent, near a wall. Point your toes to the wall and walk your feet up the wall. Place your palms at the rear rim of your pelvis and stretch your legs up toward the ceiling. Hold this position for up to three minutes.
Step 2
Bend your knees slowly toward your chest and allow them to touch the floor near your ears. Curl your toes under and stretch them behind you, allowing your knees to straighten. Stay in this position for up to three minutes.
Step 3
Bend your knees and slowly lower your pelvis back down to the floor, with the help of your hands.
Step 4
Relax in Savasana pose, laying on your back with your legs and arms falling out naturally to each side. Stay in this pose for five minutes.
Step 5
Continue practicing shoulder stand and plow pose three times per week. Incorporate a minimum of 30 minutes of yoga three times a week to strengthen your bones.
Tips and Warnings
- Practice yoga with an experienced teacher to ensure proper alignment and safety.
- Have someone spot you the first time you perform shoulder stand and plow so you do not injure your neck.
Things You'll Need
- Yoga mat
- Wall
References
- Yoga Journal: Good to the Bone
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- "Gray's Anatomy"; Henry Gray; 1901 "Gray's Anatomy"; Henry Gray; 1901 & 1977
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