After the age of 30 when the bones reach their maximum mass it becomes essential to maintain the bone mass after that age. Marinating bone health is an important issue because decrease in it can cause medical conditions like osteoporosis. Apart from providing mental health, yoga can also provide bone health. Therefore it is no different from other form of exercises like jogging, swimming and walking. Also it is medically proven that at least 10 minutes of yoga everyday can keep your bones fit.
Yoga Poses That Will Help You Maintain Proper Bone Health
1. Downward Facing Dog
This pose is used to strengthen the arms and legs. It also provides relief from sciatica. Come onto the floor with all the fours and set your knees below the hips. Press your hands into the ground and lift the hips off the floor. Stay in that position for as long as you can and slowly release the pose. For better relaxation practice child pose after downward facing dog.
2. Upward Facing Dog
This pose is used to strengthen the whole body. Come onto your fours and drop the hip towards the floor. On your next inhale press your hands and feet into the ground and straighten the arms and loft the chest and legs off the floor. Open your heart and hold in this position for as long as you can and release the pose.
3. Warrior Pose
Stand straight with your legs maintained at least 3-4 feet wide. Turn the right foot outwards and the left foot inwards. Lift both the arms up such as they are parallel to the ground. Bend your right knee and turn the head towards right. Stay in that posture for as long as you can and slowly release the position. Repeat the same with the left foot facing outward and right foot inward. This pose is used to strengthen thighs and shoulders.
4. Camel’s Pose
This pose is used to relieve the back ache and strengthens back and shoulders. Kneel on the mat and place the hands on the hips. As you inhale pull the tailbone towards the pubis and slowly arch the back. Stay in this position for 15-20 seconds and release.
5. Bridge Pose
Lie on the floor and bend your knees and keep the heels as close as possible. Press the feet into the ground, inhale and lift the hip and spine off the floor. The chest should also be lifted. Engage the legs to lift the hips higher. Hold in this position for as long as you can and release the pose. This pose helps in strengthening the core and lower body.
6. Chair’s Pose
Stand straight with your feet hip distance apart. Squat down to experience a pull in the lower back. Press the shoulders down and try to arch the spine. Slowly raise the hands above in the air. Stay in this position for as long as you can and release the pose. This pose helps in stretching the upper body and the lower back. It also helps in preventing flat foot.
7. Cobra Pose
Lie down prone on the mat such that the feet are flat on the ground. Press the floor with both the hands. As you inhale lift up the chest and upper back off the ground. Stay in this position for about 20 seconds and release the pose.
8. Triangle Pose
This pose helps in strengthening the hamstrings and calf muscles. Stand straight with feet about 4 feet apart. Align the right foot outward and left foot inward. On the next exhale bend downward and bring the left hand up in the air and right hand to the floor such that both the hands form a straight line. Rest the right hand on the shin and stretch maximum. Stay in this position for as long as you can and release the pose. Repeat the same on the other side
9. Tree Pose
This pose helps in strengthening the knees and ankles. Stand straight with feet hip distance apart. Bend your right knee and make it rest on the left leg. Slowly raise the bent knee only to a height you can balance. Inhale and take the arms over the head. Breathe and stay in this position for as long as you can and release. Repeat the same with the other leg.
10. Crab Pose
This pose is used to build the arm and leg strength. Starts by sitting in an easy pose, and stretch the legs forward. The torso is parallel to the floor; inhale and lift the hips off the floor. Try to get your torso parallel to the mat. Hold this position for as long as you can. Slowly exhale and bring the hips down to the floor and come back to the initial position.