4 Effective Yoga Asanas That Improve Bone Density

Doing yoga on a regular basis will help improve your overall health and physical appearance. But, did you know that it also improves your bone health and bone density? Doing a few simple yoga poses several times per week will work miracles by stimulating your mind and your entire body. Here are some effective yoga poses to try for healthier bones.


#1. Seated Twisting Asana

According to specialists and yoga practitioners, this is one of the best and most effective yoga poses for healthy bones. It puts just the right amount of pressure on your spine and it boosts bone production. After doing this pose, you will feel a lot more relaxed.

Sit on your buttocks on the floor or on a yoga mat. Extend your legs in front and keep your arms near your torso in a resting position. Maintain your back straight and bend your right knee, and place your right foot over your left foot. Grab your right ankle with your right arm and try to push your upper body to the left by pressing your elbow into the leg.

Maintain this pose for at least 10 seconds, and don’t forget to breathe slowly and deeply.

#2. Tree Pose

This might seem like an easy asana, but it requires a lot of balance and focus. Simply, stand up straight and align your body as much as possible. Bend your right knee, and support your right sole on the left knee. Now, you should be able to sit on one foot and still maintain your balance.

Keep both hands together near your chest just like you would do during a prayer. Close your eyes without losing balance, and clear your mind. This is an iconic pose when it comes to bone-health yoga asanas.

#3. Balancing Table

The Balancing Table pose strengthens your back, arms, and hips while developing body balance. Sit on your knees and palms on the mat. Align your body by putting your hands under your shoulders and your knees must be placed right under your hips.

Tuck your abs and tighten your core. Extend the right leg back. At the same time, reach with your left hand to the front. Maintain this position while keeping your spine straight. Envision the following scenario: your back is a table and there are imaginary glasses on it that should never fall down. Then, switch to the other side. You should repeat this pose at least five times on each side.

#4. Chair Pose

This is another great asana for bone density that also strengthens your spine, legs, arms, and hips. You can start from a standing position and bend your knees. Another method is beginning from a sitting position on a chair and then coming off the chair.

Once you are up, bend your knees and push your buttocks backwards a little bit without creating an extension on your lower back. Your arms should be extended to your torso’s sides while it is aligned with your shoulders. Tighten your core area by bringing your pelvis a bit in front to maintain a neutral spine position.

Maintain this pose for at least ten seconds and repeat it several times. When you want to release the pose and relax your body, you can either stand up tall or sit down on the chair.

Bottom Line

Certain yoga poses are better than others for your bone health. They boost bone density and fight against osteoporosis. You should include yoga practice in your daily routine to make sure you maintain your overall health and well-being.

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