It’s a bona fide fact many women will begin to lose bone density and are often diagnosed with Osteoporosis after menopause. Osteoporosis is a thinning of the bone tissue and loss of bone density over time. Osteoporosis, rheumatoid arthritis, arthritis, osteopenia are among a list of bone disorders and diseases. Without going in depth on each one listed we understand having healthy bones is important. As we lose bone density we are more prone to falling because our bones are weak. In turn this could lead to broken bones, fractures, and joint replacements. You may not give your bones much thought but think again. Your entire skeletal foundation is dependent on you having strong healthy bones. Taking supplements has also been known to be beneficial for maintaining a healthy structure as well. Yet, research tells us, specific Yoga poses have proved to build bone strength.
The human skeleton is intricate. The adult human body consists of 206 bones. More than half of those bones are in our hands and feet. In your lifetime it is likely you will have broken a bone or you may in the future. You may be nursing an injury or not doing anything to encourage healthy bones. Yoga is an incredible form of exercise and is excellent in building and maintaining healthy bones. Certain styles of Yoga, Vinyasa, Ashtanga, and Bikram are known to be weight bearing and therefore can promote bone density. According to www.betterbones.com, bone loss begins in your 30’s. Therefore, a regular healthy diet high in calcium and vitamin D are essential. Exercise will be the other critical component to sustaining strong bones. Try the below Yoga pose to get started.
Chair Pose strengthens legs and knees. It will also open the shoulders and chest. The risk factors are your knees, lower back, and neck. This pose can be challenging for many. Begin: Stand stall with your arms at your side. Draw your feet together make sure your toes are in line with one another. Firmly press down evenly through the four corners of each foot. Lift slightly in the arches and firm the outer ankles in and up. Bend in your knees and set your hips behind you as though you are going to sit into an imaginary chair. Allow your arms to reach up along side your ears as you sit back. Do not let knees splay but rather keep them close together. Keep your pelvis neutral, neither tucked or arched. Release your sitting bones down toward the floor. Give a slight lift in the frontal hip bones toward the lower rib cage. Now release the inner thighs to the floor. Lift through the four sides of the body and draw your ribs back. Hold 5-30 seconds. Repeat 4 -6 times.
Like an old car driven thousands of miles our bodies wear down from natural wear and tear. You may be able to purchase a new car and their parts but replenishing your body and its parts are not as simple. Therefore, taking care of your temple is vital. Exercise and eat well for a stronger and healthier YOU!
If you know you have depleted bones please consult with a physician prior to any physical activity.