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Improve Your Bone Health With These 6 Special Yoga Practices

Improve Your Bone Health With These 6 Special Yoga Practices

Yoga is an excellent way of having a healthy mind and body. One of the advantages of yoga is that it helps in keeping the bones healthy and strong.[1] Yoga is excellent for strengthening bones because it is a weight bearing exercise; it is isometric and low impact. The exercises are gentle on the joints and cartilage. Strong bones are essential as they help in bringing balance to the body and providing good posture. There is a misconception among people that bones weaken with age but it actually happens because of bad daily habits.

Here are some of the yoga poses that will help in making sure that your bones stay strong and healthy:

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1.  Trikonasana

The pose is also known as extended triangle pose and it has a lot of advantages. It is an excellent pose for increasing the flexibility of the spine and it also helps in relieving gastritis. It is an excellent way of stretching the whole body. It is good for making sure that the lower body stays strong. It is not just good for stretching the lower body, but also effective for the bones in the lower body region. It is effective in providing flexibility to the flat feet and, if it is practiced regularly, it can also help in stretching the ankles and calves so that an arch is created.

2. Vrksasana

It is also known as the tree pose. To make sure that you are doing the pose right you should get the help of a yoga instructor. It is not a very complicated or difficult pose but it is highly useful for the bones. It helps in stimulating the pelvic bones, shoulder bones, and spine. It is an excellent exercise for the prevention of deformities of the spine, weaknesses in the shoulder and legs and also rheumatoid arthritis. The exercise is also recommended to people who are looking to improve their balance as it helps in strengthening the arches and bones of the feet. In the beginning, if you are finding it difficult to achieve this pose then you should start by standing against the wall as it will help in achieving better balance.

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3. Utkatasana

The pose is also known as the chair pose. It is a perfect exercise for making the bones of the lower body strong. It is extremely good for the lower body such as the ankles, legs, hips, and thighs. It is a simple yoga pose that is easy to understand and imitate. The pose helps in stretching the calf muscles along with the Achilles’ tendon. It is an extremely beneficial exercise for people with flat feet. The exercise is not just focused on lower body strength; it is also good for flexing the muscles of the chest and shoulders. It makes the bones of the entire body strong and is good for increasing stamina. In the beginning, you can make the exercise easier by using the support of a wall to achieve balance.

4. Ardha Matsyendrāsana

It is one of the best poses for getting healthy and strong bones. It is also known as the seated twisting pose. It is good for the bones, especially the ones in the back and neck. It puts pressure on the back and neck and not just helps in stimulating the production of bones but also assists in relaxing them. It is an excellent exercise for the promotion of bone health. You can opt for milder twists, which are effective in stretching the back muscles and putting very little pressure on the vertebrae.

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5. Bhujangasana

The pose is also known as the cobra pose. It is highly effective in increasing the strength of the bones. It is good for developing better lower-back support and also assists in achieving an upright posture. It is very helpful in dealing with the deformities of a spine as it makes the backbone strong and healthy. The cobra pose is also good for strengthening the bones of the hands, arms and pelvis as these muscles are also involved in the exercise. It is good for the prevention of serious problems with the fingers or wrist arthritis.

6. Salabhasana

The pose is also known as the locust pose and, when it is practiced regularly, it can help in improving the flexibility of the bones and increasing the strength of the thigh bones. It is perfect for stimulating the backbone and increasing the strength of not just the arms but also the legs. In the beginning, you should put a blanket under your thighs and abdomen to get support.

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Featured photo credit: esesme.com via esesme.com

Reference

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Kevin Jones

Small Business Enthusiast & Advisor

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Last Updated on June 24, 2019

5 Fitness Tips That Will Help You Start the New Year

5 Fitness Tips That Will Help You Start the New Year

The New Year has come and passed, and we are starting yet another new and exciting year that awaits us. We are curious to find out what 2017 has hidden for us, but until then you know what you need to do! Just because it is a new year, that does not mean that you should get rid of your habit of regular exercising. And if you by any chance do not have this wonderful habit, this is exactly the year to own it.

Start researching for the best exercising plans, join the nearest gym or that yoga class that you have been thinking of, and start taking better care of your body and mind!

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Why Is Exercising Important?

Of course, you will think of a thousand excuses why this is not the right time to start exercising. So, before I proceed with telling you all about these 5 fitness tips that are meant to help you with your exercising routine, I will start off by sharing some of the many benefits of exercising. This way you can see for yourself that for every excuse you can think of, there is a benefit that will make you forget all about it!

  • Exercising is the perfect way to get rid of that unwanted body weight and control your weight from now on! Not to mention it’s completely healthy compared with all those expensive, promising products filled with chemicals.
  • Exercising reduces the risk for Diabetes 2 and heart attacks. If you are at risk for these conditions, then exercising is the best way to fight it.
  • Exercising helps with pain and stiffness relief with all types of arthritis.
  • Exercising strengthens your bones and muscles.
  • Exercising improves your mood and helps you maintain your mental health.

For whatever reason you have dedicated to starting exercising, I congratulate you! Knowing how many people are out there suffering from types of arthritis, cardiovascular diseases, strokes, etc., choosing exercising to become a part of your everyday routine is the smartest decision that you could have done! And you are not alone. 

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To start you off, here are these 5 fabulous fitness tips that will help you start yet another year on the right path!

1. Schedule your workouts

Make time each Sunday to make a week plan that will include enough time for your workouts. That way, you will not be able to make the excuse that you do not have the time to spend at least an hour a day exercising.

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2. Do not wait for Monday to come

Aren’t you tired of making the same plan over and over and not fulfilling it? Yes, we are talking about that good old plan to start exercising on Monday. Instead, start exercising right now. It is completely irrelevant if it is Tuesday, or Friday, or any other day! Start exercising whenever you feel the urge!

3. Find a workout plan that will work for you

Do not choose a workout plan just because your best friend has chosen it. Choose whatever you feel comfortable doing, are capable of doing, and most importantly, what you love. If you do not like to run, then don’t! Do a 30-minute cardio routine at home instead. If needed, you can hire a personal trainer, who will hear all of your interests when it comes to exercising, and create a promising exercising plan just for you!

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4. Remember why you work out

Do not let yourself forget why you have started working out in the first place. Motivation is everything when it comes to exercising! Create a motivation board near your mirror that will remind you each day why you started as you look in the mirror every day.

5. Leave out the big expectations for later

If you are just starting to exercise now, it is essential to be proud of what you can accomplish right now. Do not get disappointed if you can’t run for an hour; it is normal! You will soon run for an hour and more if you just stick to your plan!

Exercising is fun, beneficial, and probably the best activity that you could have chosen to start your year right! Choose the best diet plan to go with your new exercising routine, and enjoy in the results that are soon to come. And to help you through the process, look back at these fitness tips to help you stay on track with your new exercising routine! Use these tips to keep yourself healthy, or get rid of that unwanted body weight gained during the holidays, and love your soon to be fit body starting today!

Featured photo credit: goodhousekeeping.com/ via google.com

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