Yoga is a practical treatment option that is thought to have a lot of health benefits for those who practice it. Numerous studies have shown that regular yoga exercises can improve strength, balance, muscle mass, coordination, agility, and energy level. All these benefits can counter the effects of osteoporosis in older adults.

Regular practice of a few simple yoga asanas can go a long way in keeping young and aging bones healthy. Certain yoga poses can stimulate vital physiological processes and cure dozens of ailments. Today, we will focus on eight effective yoga asanas to keep your bones healthy.

1. Standing Forward Bend (Hasta Padasana)


Also known as Uttanasana, the standing forward bend is a powerful yoga asana that stretches, strengthens, and tones the bones in the lower hips, legs, and spine. It also oxygenates and balances all parts of the body. This asana keeps an eye on the reproductive system to adjust the hormonal imbalances.

2. Side Angle Pose (Utthita Parsvakonasana)

The side angle pose is another useful asana which works to strengthen the bones. It also rectifies the hormonal imbalances by massaging the reproductive system and abdominal organs. This type of yoga pose tends to enhance blood circulation, consequently increasing the absorption of calcium and vitamin D in the bones.

3. Locust Pose (Salabhasana)

Also known as the grasshopper pose, the locust yoga asana is another excellent exercise that strengthens your bones. It mostly focuses on the back and the legs. It is known to help relieve back pain.

4. Bridge Pose (Setu Bandhasana)

The bridge pose works primarily on strengthening the back and improving blood circulation. This asana is largely significant for women because it rectifies the estrogen level in their reproductive system. This therapeutic exercise also stretches the neck and chest.

5. Dolphin Pose (Ardha-Pincha-Mayurasana)

This yoga asana does a decent job when it comes to strengthening your spine. Not only does it lengthen your spine, but it also removes all the strain in it. It also stretches the bones and hamstrings, hence strengthening the legs.

6. Seated Twisting Pose (Ardha Mayurasana)

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The seated twisting pose is one of the best yoga poses for stronger and healthier bones. It helps exert pressure on the spine while stimulating bone production. This one is exceptionally effective when it comes to relaxing the back and neck as well as promoting bone health.

7. Tree Pose (Vriksasana)


The tree pose is one of the most iconic yoga asanas for vigorous bones. It is classified as one of the most insanely popular yoga illustrations available today. Performing this yoga pose for at least one minute can help stretch the major muscle groups, build stronger bones, and calm your mind.

8. Half Moon Pose (Ardha Chandrasana)


The last of the yoga asanas on our list is the half-moon pose, which improves your capability to balance with weak bones. It does help tone the spine, legs, and abdomen. This pose strengthens the bones and cures osteoporotic pain. It equally improves blood circulation and nutrient absorption.

Dr. Lucas MD
Author

Dr. Lucas MD, a board-certified orthopedic surgeon, and a fitness enthusiast, recommends the above yoga asanas to help reverse bone loss and improve bone density. According to him, you do not have to wait for the onset of bone loss in order to reap yoga’s benefits for bone health. With regular yoga practice, you will be able to prevent the osteoporosis or osteopenia and enhance bone health quickly and effectively.