Yoga for Bone Density

Yoga for bone densityBy Bhavan Kumar 

Is Yoga for bone density effective? An increasing number of individuals are finding themselves suffering with ailments related to a weakening of the bones. Age is typically blamed for this decrease in bone density and strength, but in truth extreme bone weakness is not a normal side effect of aging. This new problem has only been an issue in recent years, and our current lifestyle is to blame. Postmenopausal women are most prone to bone weakness, but this problem is starting to extend to young women and even men. The bones are like anything else in the body and must be used in order to be strong and durable. If you are looking to boost your bone density and strength, yoga could be the answer for you.

 

The bones are easy to overlook by even the most health conscious of individuals. We give a lot of consideration to the health of the muscles, skin, brain and even blood, but not the bones. The bones serve as the body’s quiet foundation and deserve to be maintained. Bones don’t ask for a lot; all they need is to be exercised on a daily basis. Yoga for bone density seems like an answer.

When we think of exercise, we usually think of weight loss or building up muscle, but the bones are also impacted in a positive manner during a good exercise session. Weight bearing exercises stimulate increased bone density because the muscles pull against the bones during the workout. The bones respond to this pressure and stress by building themselves up. The stronger the muscle, the more pressure is put on the bones. Yoga for bone density is a solution.

 

Any activity that makes the bodywork against the forces of gravity will increase bone density naturally, but not all weight bearing activities are created equal. A large number of them, including jogging and step aerobics, put a great deal of wear and tear on the delicate cartilage of the joints. This makes these exercises less than ideal for the long haul. Yoga for bone density is a weight bearing exercise that effectively builds up density in the bones and increases muscle strength without putting excessive stress on the joints, making it the perfect lifelong physical practice for maintaining movement and agility. In addition, yoga strengthens the hips, wrists and spine, which are more prone to problems than other bone structures.

Backbends strengthen and support the spine while seated poses safely open up and work the hips like nothing else. Cobra Pose counteracts the forward hunch that many individuals with bone loss suffer from and also improves posture. Standing poses work the hip bones by putting a great deal of weight on them in a gentle and effective manner and Downward Facing Dog puts weight on the upper spine and the wrists, strengthening these delicate bone structures naturally over time.

 

Making yoga a part of your daily routine is a simple and easy way to maintain the best bone health possible, and the best part is that it only requires about 30 minutes a day. There is no reason not to incorporate this healthy practice into your everyday life.  Practicing yoga for bone density is one more way to take care of skeletal health.

© Copyright – Aura Wellness Center – Publications Division

Related Resources:

YOGA Anatomy Second Edition

by Leslie Kaminoff and Amy Matthews

The YOGA MIND:

52 Essential Principles of Yoga Philosophy to Deepen your Practice

by Rina Jakubowicz.

RESTORATIVE YOGA FOR LIFE:

A Relaxing Way to De-stress, Re-energize, and Find Balance

by: Gail Boorstein Grossman.

YOGA: THE PATH TO HOLISTIC HEALTH

by B.K.S. Iyengar

TEACHING YOGA: Essential Foundations and Techniques

By Mark Stephens

To see our selection of hatha yoga teacher training programs, please visit the following link.

NIH Consensus Development Panel (National Institutes of Health). Osteoporosis Prevention, Diagnosis, and Therapy. JAMA. 2001. pp. 785–795. pmid:11176917

Hernandez CJ, Beaupré GS, Carter DR. A theoretical analysis of the relative influences of peak BMD, age-related bone loss and menopause on the development of osteoporosis. Osteoporos Int. 2003;14: 843–847. pmid:12904837

Turner CH. Determinants of skeletal fragility and bone quality. Osteoporos Int. 2002;13: 97–104. pmid:11905527

Lein D, Singh H, Kim S. Role of Yoga in Osteoporosis Rehabilitation. J Yoga Physiother. 2018;4: 7–10.

Cosman F, de Beur SJ, LeBoff MS, Lewiecki EM, Tanner B, Randall S, et al. Clinician’s Guide to Prevention and Treatment of Osteoporosis. Osteoporos Int. 2014;25: 2359–2381. pmid:25182228

Gonzalo-Encabo P, McNeil J, Boyne DJ, Courneya KS, Friedenreich CM. Dose-response effects of exercise on bone mineral density and content in post-menopausal women. Scand J Med Sci Sport. 2019;29: 1121–1129. pmid:31034640

Babatunde OO, Bourton AL, Hind K, Paskins Z, Forsyth JJ. Exercise Interventions for Preventing and Treating Low Bone Mass in the Forearm: A Systematic Review and Meta-analysis. Arch Phys Med Rehabil. 2020;101: 487–511. pmid:31465763

Kohrt W, Bloomfield S, Little K, Nelson M, Yingling V. Physical activity and bone health. Med Sci Sports Exerc. 2014;111: 59–64. pmid:15514517

Franco MR, Grande GHD, Padulla SAT. Effect of pilates exercise for improving balance in older adults (PEDro synthesis). Br J Sports Med. 2018;52: 199–200. pmid:27815239

Youkhana S, Dean CM, Wolff M, Sherrington C, Tiedemann A. Yoga-based exercise improves balance and mobility in people aged 60 and over: A systematic review and meta-analysis. Age Ageing. 2016;45: 21–29. pmid:26707903

Armstrong MEG, Lacombe J, Wotton CJ, Cairns BJ, Green J, Floud S, et al. The associations between seven different types of physical activity and the incidence of fracture at seven sites in healthy postmenopausal UK women. J Bone Miner Res. 2019. pmid:31618477

LaMonte MJ, Wactawski-Wende J, Larson JC, Mai X, Robbins JA, LeBoff MS, et al. Association of Physical Activity and Fracture Risk Among Postmenopausal Women. JAMA Netw open. 2019;2: e1914084. pmid:31651972

de Souza ROB, de Faria Marcon L, de Arruda ASF, Pontes Junior FL, de Melo RC. “Effects of Mat Pilates on Physical Functional Performance of Older Adults. Am J Phys Med Rehabil. 2017; 1. pmid:29283899

Angin E, Erden Z, Can F. The effects of clinical pilates exercises on bone mineral density, physical performance and quality of life of women with postmenopausal osteoporosis. J Back Musculoskelet Rehabil. 2015;28: 849–858. pmid:26406222

2 thoughts on “Yoga for Bone Density”

Leave a Comment

Your Cart