Our bones are the quiet heroes holding us up, so let’s give them some love. As we get older, our bones can get weaker, making it easier to break them. Sure, things like eating calcium-rich foods and our genes matter, but there are other ways to keep our bones strong. One great way is yoga, an ancient practice that’s awesome for overall health.
1. Yoga poses, or asanas, don’t just make us flexible and strong; they also help bones grow. By doing weight-bearing and balancing poses, we put healthy stress on our bones, making them stronger. Here are eight fun yoga poses to add to your routine for stronger bones and better balance:
2. Tadasana (Mountain Pose): This is a simple but powerful pose that’s the base for many others. Stand tall with your feet hip-width apart. Press your toes into the ground, tighten your belly, lift your chest, and reach your head towards the ceiling. Hold for 5-10 breaths, focusing on good posture. Tadasana strengthens your legs, ankles, and core, which is great for bone health.
3. Vrikshasana (Tree Pose): This balancing pose helps you feel where your body is in space and makes your ankles and core stronger. Stand on one leg with the other foot on your inner calf or thigh (not on your knee). Put your hands together above your head or stretch them out for balance. Breathe deeply and focus on a fixed point. Switch sides. Vrikshasana strengthens the bones in your legs and feet, making you more stable and less likely to fall.
4. Virabhadrasana I (Warrior I Pose): This powerful pose builds strength and stability in your legs, core, and glutes. Step back with one leg, bend your front knee at a 90-degree angle, and keep your back heel up. Make sure your front knee is over your ankle and raise your arms overhead. Hold for 5-10 breaths, keeping your core tight and hips squared. Repeat on the other side. Warrior I strengthens your leg bones and improves balance.
5. Adho Mukha Svanasana (Downward-Facing Dog): This classic pose strengthens your back, legs, and core. Start on all fours with knees and hands shoulder-width apart. Push your hips up and back, straightening your legs without locking your knees. Lengthen your spine and press your heels toward the ground. Hold for 5-10 breaths. Downward-Facing Dog strengthens the bones in your legs, spine, and wrists.
6. Utkatasana (Chair Pose): Pretend you’re sitting in an invisible chair. Stand with feet hip-width apart, bend your knees, and keep your back straight. Reach your arms overhead and engage your core. Hold for 5-10 breaths. Utkatasana strengthens your leg bones and core, which is key for bone health.
7. Setu Bandhasana (Bridge Pose): Lie on your back with knees bent and feet flat on the floor. Lift your hips to form a straight line from knees to shoulders. Interlace your fingers under your back for support. Hold for 5-10 breaths, engaging your glutes and core. Bridge Pose strengthens your spine and leg bones, improving flexibility and posture.
8. Phalakasana (Plank Pose): A fantastic core builder, Plank Pose strengthens your whole body, including your spine, shoulders, and legs. Start in a push-up position on your forearms with elbows shoulder-width apart. Keep your body in a straight line from head to heels. Hold as long as you can with good form. Plank Pose strengthens the bones in your spine, shoulders, and wrists.
9. Balasana (Child’s Pose): This relaxing pose gently stretches your back, hips, and ankles. Kneel on the floor with toes together and sit back on your heels. Rest your forehead on the ground and stretch your arms in front or beside you. Stay as long as you like to relax. Child’s Pose helps improve flexibility and gives your body a break after the other poses.
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