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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

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Last Updated on January 14, 2019

7 Ways To Make Exercise Fun For Everyone

7 Ways To Make Exercise Fun For Everyone

From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

1. Take the scenic route.

Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

2. Distract yourself.

No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

3. Listen to music or podcasts.

There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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4. Bring a friend.

Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

5. Accessorize.

There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

6. Compete.

A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

7. Relax.

The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

Featured photo credit: tpsdave via pixabay.com

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