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The World celebrated the International Osteoporosis Day on October 20. Major number of people are suffering from Osteoporosis, which cause due to the deficiency of calcium in the body, across the globe. The disorder directly affects on bone, making them weak, brittle and porous. In some cases bones actually become compressible like sponge.Experts say that the health of bones in the body gets affected due to high sedentary lifestyle, improper food habits and lack of care for the body.
Although the deficiency of calcium can be treated with calcium-rich foods, physical activities, such various exercises and specifically yoga is an effective way to counter this disorder and increase health of bones. As Yoga has always been the global medicine for all types of diseases, it also includes various yoga asanas or Yoga Positions for osteoporosis and increase the life of bones. Additionally, yoga is also helpful in calming your mind, making you mentally as well as physically healthy.
Yoga experts have said that regular Yoga sessions have proved very effective in strengthening the body and these areas.We bring you five such postures which not only will strengthen your body, they will help you in maintaining your body posture and cure osteoporosis.
Yoga Positions To Strengthen Your Bones
1Urdhva Mukha Svanasan/Upward Facing Dog Pose
This asana is helpful in easily curing the bone disorders as stretches the shoulders, hamstrings, arches, hands and calves along with the arms and legs.
Directions:
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- Stand on your hands and legs, with knees directly below your hips and keep your hands slightly in front of your shoulders.
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- Spread your palms and turn your toes under and exhale and push your knees away from the floor.
- Lift your sitting bones the ceiling and draw your inner legs up into your groin area from your ankles.
2Trikonasana/Triangle Pose
This Yoga posture helps in strengthening the density of the bones, which always attacked by patients with osteoporosis.
Directions:
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- With your feet apart at a distance of three and half to four feet stand straight and turn your right foot out by 90 degrees and left by 15 degrees.
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- Aligning the center the corner of your right heel with the center of your left’s foot arch, make sure that the weight of your body is equally balanced on both the feet and they are pressing the ground.
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- Keep your waist straight while bending downward and allowing your left hand up in the air and the right hand in a downward direction. Ensure that both the lines are in a straight line. Inhale and exhale deeply during the process.
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- Ensuring the your body is bent sideways and not backward or forward, place your right hand on the floor outside your feet and stretch left hand into the air aligning them in straight line.
- Inhaling and exhaling deeply bring your arms down to your side and strengthen your feet.
3Setubandhasana/Bridge Pose
This pose if useful in strengthening the spine, one of the body parts which gets affected by osteoporosis.
Directions:
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- Lying on your back, keeping your feet on hip distance apart on the floor, fold your knees. Ensure that both knees and ankles are in a straight line.
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- Keep your arm bedside your body, while palms facing down. Slowly lift your body witch slightly rolling your shoulder in, near chest and chin. With the help of your shoulders, arms and feet, balance your weight. Make sure that both the thighs are in parallel to each other as well as to the floor.
- Try to keep the position for a minute and breath easily. Exhale as you come down.
4Bhujangasan/Cobra Pose
This Yoga posture has been effective in strengthening the body and regular sessions of it increases the health of bones.
Directions:
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- Keeping your legs together and allowing your feet and heels to lightly touch each other, lie on your stomach with forehead resting on your toes, flat on the floor.
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- Place your hands under your shoulders and palm downwards. Keep your elbows parallel and near your torso.
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- Slowly lift your head, chest and abdomen while keeping your navel on the floor and inhaling deeply.
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- Pull your torso back and off the floor with the support of hands.
- Exhaling slowly brings your abdomen, chest and head back to the floors.
5Utakatasana/Chair Pose
This asana is also helps you to make your bones healthy and increasing their life.
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- With your feet slightly apart and palms facing downwards, stand straight and stretch your hands to the front without bending your elbows.
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- Assuming that you’re sitting on an imaginary chair, slowly bend your knees and push your pelvis down gently.
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- Remain seated for a while.
- Ensuring that your hands are parallel to the ground, sit straight and lengthen your spine and relax. While going down, make sure that your knees don’t go beyond your toes.
Follow these Yoga Positions to cure osteoporosis and to increase the life of your bones so that they become stronger.
