Yoga, when practiced correctly, is safe for healthy people. Those with osteoporosis can also practice yoga, adapting some of the movements according to their abilities. Seated and standing postures are the most useful, as well as those that require movement against gravity. Consult your doctor before trying yoga.
Yoga uses postures, breathing exercises, meditation and philosophy to balance the body, mind and spirit, as well as improving relaxation. There are eight bases, or spiritual guides, of yoga. The most popular form of yoga in the United States is Hatha, which uses two of these bases: postures or "asanas" and breathing exercises or "pranayama". Exercise, including yoga, can help strengthen muscles, improve joint movement and preserve existing bone, but can not help build new bone.
Osteoporosis is a disease of bone. Bones weaken with age as a result of the loss of bone density, increasing the risk of fracture. Osteoporosis affects all bones, but fractures occur mainly in the vertebrae, hip and wrist. Risk factors in addition to age include sex, family history, lack of exercise and smoking. Weight-bearing exercises, calcium, a healthy diet and medications are just some ways to prevent and treat osteoporosis.
Virasana, hero posture
Sitting posture helps the hips and increases mobility. Kneel on the floor with your knees together. Use a pad to protect the knees if necessary. With your feet hip-width apart, the tips of your feet on the floor, your feet angled inward, exhale and sit between your feet. Place a block between the feet for comfort if necessary. Place your hands, palms up, in the lap or palms down on the thighs. Remain for 30 seconds to one minute, slowly extending to five minutes. To free yourself, press your hands against the floor and lift your buttocks. Cross your ankles, sit on the floor and bring your legs to the front.
Salabhasana, lobster posture
This posture helps maintain the spine. Lie on your stomach with your hands at your sides, palms facing up. If your hips are uncomfortable, cushion them with a towel. Rest your head on a mat and relax your neck. Exhale and then raise the head, chest, arms and legs of the floor. Keep your legs straight and your arms parallel to the floor. Look forward or down. Keep the posture while it is comfortable. To free yourself, lower your legs, arms and torso.
Prasarita Padottanasana, bend forward leg width
Standing posture promotes flexibility.However, people who have osteoporosis should avoid forward bending postures. Separate legs from 3 to 4 1/2 feet. With your hands on your hips, lift the inner arches and press the outer edges of the feet and balls of the big fingers on the floor. Squeeze the muscles of the thigh. Inhale and raise the chest. Exhale and lean your hips forward. When your torso is parallel to the floor, press the tips of your fingers against the floor, keeping your legs and arms perpendicular to it. The back should be slightly concave. Place the fingertips between the feet. Breathe and then exhale, bend the elbows and lower the torso and head into a full curve forward. Remain for 30 seconds to one minute. To free yourself, place your hands behind your shoulders and raise your torso. Inhale and put your hands on your hips. Straightens the torso and returns to the starting position.