Cases of bone disorders are becoming a major concern globally as various bone related problems are being found among the youth. According to researchers, people are facing bone problems due to heterogeneous lifestyle and irregular eating habits.
Orthopedic treatment is very expensive and one may have to spend all the savings but still not recover from the disease. According to a report published in Dainik Bhaskar newspaper, the problem of bone disorders can be avoided by practicing yoga daily. The newspaper cited the findings of a research conducted in the United States of America to mention that doing yoga increases bone density and helps in faster healing of any bone disorder. In an article in the New York Times, American researcher Dr. Fishman has written that patients suffering from osteoporosis can also be cured with yoga.
Dr. Fishman studied people with osteoporosis, or osteopenia, for 10 years between 2005 and 2015, a disease in which bones begin to lose density, become hollow and eventually break. A total of 741 persons were asked to perform seven yoga postures for at least one minute daily or on each alternate day. In such people, the bone mass density of the spine and femur bone was found to increase.
According to the World Health Organization (WHO), 50 million people in India were diagnosed with osteoporosis in 2019. Astonishingly, 46 million people suffering from the disease were women.
Practice these yogasanas daily to make your bones strong.
Virabhadrasana
Stand with your feet spread at a distance of 3-4 feet. Turn left foot 45 degrees in, right foot out 90 degrees. Extend arms, bend right knee and look at right hand Wait 30 seconds. Now repeat from the left side. It strengthens the shoulders, arms and back.
Vrikshasana
Stand in Tadasana, now bend the right leg and rest the toes on the left thigh as much as possible. While balancing the body, raise the hands up and then join the palms in the posture of Namaskar. Stay in this position for 30 to 60 seconds. Repeat in the same way with the other leg. This asana strengthens the thighs, ankles and spine.
trikonasana
Stand with your feet spread at a distance of three to four feet. Keep the right foot at 90 degrees and the left foot at 15 degrees, then turn your body to the right and raise the left hand and touch the ground with the right hand. Wait 30 seconds, repeat the same with your left leg. This asana strengthens the neck, back and waist.
parivrtta trikonasana
Stand with your feet open 3 to 3.5 feet and turn the left leg inward 45-60 degrees. Then put the right leg out 90 degrees and then slowly rotate the torso 90 degrees from the hip to the right. While inhaling, place the left hand on the ground on the outer side of the right leg. Look up at the right hand. Wait 30 seconds and then repeat the same with your other leg. It strengthens the legs, hips and spine.
Hastapadasana:
Stand straight and keep both hands on the hips, then while inhaling bend forward. Try to keep your hands on your toes. Stay in this posture for 15 to 30 seconds and then come back to normal position while exhaling. This asana strengthens the back, neck, hips and calms the mind.
Setubandh Asana
Lie down on your back and keep your hands close to your body. Now while applying pressure on the feet, raise the hips and join both the hands. Hold for 5 to 10 seconds. Repeat this three times. This asana strengthens the muscles of the chest and neck.
Uttit Parsvakonasana
Stand with your feet spread up to four feet. Keep the left foot at 20 degrees in and the right at 90 degrees. Bend the right knee and place the right hand on the floor on the outside of the right foot. Now straighten the left arm and leg. Stay like this for 60 seconds. This asana strengthens the hips, chest and spine.
(Disclaimer: Practice yoga asanas under the supervision of a certified yoga instructor)
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