Combating Osteoporosis with Yoga

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Yoga is an effective way of combating osteoporosis. The weight-bearing exercises of yoga not only strengthen your bones, but also help lowering the cholesterol and improve your heart’s health, which too, are the common concerns of old age. You may find the following exercises particularly helpful as far osteoporosis is concerned.

Mountain Pose

This pose is particularly beneficial for improving posture and balance. It also perks up your awareness. It is done as follows:
· Stand erect with your feet joined together and your hands at sides
· Slightly bending your pubic bone forward, lift the chest upward and outward
· Raise your head to lengthen the neck
· While standing erect, press on to the floor
· Breathe, imagining the breath rising from your feet up to your head

Cobra Pose

This pose aids stretching the spine and strengthens your back and arms. This is done as follows:
Lie down on your stomach keeping your legs together, arms at the side and placing your hands by your chest.
Slowly inhale and while you do so, raise your head and chest as high as you can. Keep your hip muscles tight so that your back does not hurt. Breathe steadily for a few times
Your pelvis should remain on floor
Hold the position as long as you are comfortable, then slowly come out of it

1. The Bridge

This position enhances flexibility of your body and strengthens your lower back and abdominal muscles. This is done as follows:
· Lie down on your back, raise your knees up (placing your feet about 6” far from your buttocks) and keep your hands at the side.
· Gently lift your trunk and legs from the floor, so that all the weight of your body is on your hands and feet (forming a bridge).
· Breathe deeply and hold the position as long as you are comfortable.
· Gently come down and repeat.

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