Yoga Benefits for Bone Health : In today’s lifestyle, bones become weak due to ageing, irregular diet and diseases that have taken home in the body. But do you know that this can be avoided by doing yoga. According to the news report published in Dainik Bhaskar newspaper, in a recent research conducted in America, it has been found that doing yoga increases the density of bones and helps in preventing their erosion. In this news report, the New York Times has been quoted as saying that in the research done by American researcher Dr. Fishman, it has come out that the patients of osteoporosis have also benefited from yoga. At the same time, another research has found that supplements do not strengthen bones.
Dr. Fishman asked 741 people to do 7 yogasanas daily or in a gap of one day, and during this time the time to do each yoga was 1 minute. The study, conducted for 10 years from 2005 to 2015, included 83 percent of people who had osteoporosis or osteopenia. Let us tell you that in osteoporosis, the density of bones starts decreasing, bones start becoming hollow, due to which they break quickly. Its first stage is called osteopenia.
Research has found that the density of the spine and femur bone ie thigh bone has increased in 277 people who do yoga. Let us tell you that according to the World Health Organization (WHO), till 2019, the number of people suffering from osteoporosis in India was about 50 million, of which 46 million are women.
yoga for bones
Stand in Tadasana, now bend the right leg and rest the claws on the left thigh as high as possible. While balancing the body, raise the arms up and join the palms in the posture of Namaskar. Hold for 30 to 60 seconds. Repeat the same way with the other leg. This strengthens the thighs, ankles and spine.
Stand with your feet spread at a distance of 3-4 feet. Keep the right foot out at 90 degrees and the left foot at 15 degrees. Now turn the body to the right, raise the left hand, touch the ground with the right hand. Wait 30 seconds, repeat with the left leg, this asana strengthens the neck, back and waist.
Stand with your feet spread at a distance of 3-4 feet. Bend the left foot 45 degrees in, keep the right foot out 90 degrees. Extend arms, bend right knee, look at right hand Wait 30 seconds. Now repeat from the left side. It strengthens the shoulders, arms and back.
Stand with legs open for 3 to 3.5 feet, bend the left leg 45-60 degrees in, keep the right foot 90 degrees out. Now slowly turn the torso 90 degrees from the hip to the right. Now while inhaling the breath, rest the left hand on the ground on the outer side of the right paw. Look at this by lifting the right hand upwards and rotating the neck. Wait for 30 seconds. Now repeat from the left side. It strengthens the legs, hips and spine.
Get straight. Keep both hands on the hips. Leaning forward while inhaling the breath. Try to keep the hands on the ground on the toes of the feet. Stay in this position for 15-30 seconds. Come to the normal position while exhaling. This asana strengthens the back, neck, hips as well as calms the mind.
Setubandha posture…(symbolic photo-shutterstock.com)
Lie down on your back, keep your hands close to your body. Now lift the hips up by putting pressure on the feet. Make the body in a straight line. Now join both the hands. Hold for 5 to 10 seconds. Repeat 3 times. This strengthens the muscles of the chest and neck.
Elevated lateral posture
Stand with your feet spread up to 4 feet. Keep the left foot at 20 degrees inwards and the right at 90 degrees. Bend the right knee. Place the right hand on the floor outside the right foot. Now straighten the left arm and leg. Stay like this for 60 seconds. This asana strengthens the hips, chest and spine.
(Note- Do the mentioned yogasanas under the supervision of a specialist.)