Top 7 Poses Of Yoga To Increase Bone Density With 7-Week Yoga Routine

Did it ever cross your mind that while your yoga sessions bring you flexibility and tranquillity, they might also be quietly building stronger bones? The ancient wisdom of yoga to increase bone density offers much more than meets the eye, and when it comes to bone health, it is a powerful ally. As the famous quote reminds us, "In every asana, find your balance and strength."

But can you genuinely find strength in your bones through yoga? This blog will explore the intriguing poses of yoga to increase bone density with a yoga routine and reveal how these postures can lead to healthier, denser bones.

According to recent research cited by the Indian Ministry of Health and Family Welfare, consistent yoga practice has been shown to improve bone density by an impressive 7% on average, indicating the fitness potential of yoga in promoting skeletal health.

So, let us discover the long-lasting transformational power of yoga to increase bone density and fortify your foundation for a healthier future!

Table Of Contents

1. Can You Build Bone Density With Yoga?

2. Top 7 Poses Of Yoga To Increase Bone Density

3. 7-Week Yoga Routine To Build Bone Density

4. Nutrients To Have With Yoga To Increase Bone Density

5. The Final Say

6. FAQs

7. References 

Can You Build Bone Density With Yoga?

In the pursuit of fortifying bone density, one can rely on yoga. an ally that employs a gentle yet potent strategy. Though it does not require strenuous lifting or vigorous activities, the consistent practice of yoga amplifies overall bone health. The science substantiates, that yoga for bolstering bone density is not merely trendy; it's a proven method.

Recent statistics indicate that osteoporosis, a condition marked by low bone density and escalated fracture risk, affects over 54 million Americans. Yet, the practice of yoga can present a significant shift, specifically increasing bone density. Poses such as tree pose, downward dog and warrior pose in yoga stimulate bone growth while enhancing balance and bolstering overall skeletal strength.

As you engage in your practice, not only do you enhance flexibility and reduce stress but also actively construct a more robust skeletal foundation. In this manner, yoga becomes your preferred option for optimal bone health.

Whether young or young at heart, one can always allocate time to integrate yoga to increase bone density into their routine and in doing so, they grant their bones the deserved attention and strength.

Also Read: Yoga For Arthritis: Everything You Need To Know! 

Top 7 Poses Of Yoga To Increase Bone Density

Let us explore the effective yoga poses that can help you increase bone density with step-by-step instructions, recommended durations, and frequency for each pose.

1. Mountain Pose (Tadasana)

Initiate your pursuit of enhanced bone density by grounding yourself in the fundamental Mountain Pose, a posture that cultivates internal fortitude and equilibrium which is an essential starting point for this journey.

• Step to Do It: Stand with your feet hip-width apart, arms relaxed at your sides.

• Duration: Hold for 30 seconds to 1 minute.

• Frequency: Perform daily or as part of your warm-up routine.

2. Tree Pose (Vrikshasana)

The Tree Pose, a yogic embodiment of rooted wellness, cultivates stability and enhances bone strength.

• Step to Do It: Begin by standing on one leg; then—place the foot of your opposite leg onto your inner thigh. Finally, bring both hands together in a prayer position.

• Duration: Hold for 30 seconds to 1 minute on each leg.

• Frequency: Practice daily for improved balance and bone strength.

3. Warrior II Pose (Virabhadrasana II)

As you practice the Warrior II Pose, channel the resilience of a warrior; this will not only enhance your posture but shall also improve your bone density.

• Step to Do It: Extend your arms and legs, bend your front knee, and fixate on the hand positioned in front of you.

• Duration: Hold for 30 seconds to 1 minute on each side.

• Frequency: Incorporate it into your routine 3-4 times a week.

4. Triangle Pose (Trikonasana)

Stretch your way to stronger bones with the Triangle Pose, promoting flexibility and stability.

• Step to Do It: Extend your legs with one hand, reach down to your ankle and simultaneously extend the other arm in an upward direction.

• Duration: Hold for 30 seconds to 1 minute on each side.

• Frequency: Include it in your weekly practice for stronger bones.

5. Bridge Pose (Setu Bandha Sarvangasana)

Elevate your bone health with the Bridge Pose, a gentle yet effective way to fortify your spine and bones.

• Step to Do It: Lie on your back, bend your knees, and lift your hips while clasping your hands beneath you.

• Duration: Hold for 30 seconds to 1 minute.

• Frequency: Add it to your practice 3-4 times weekly for spine and bone health.

6. Camel Pose (Ustrasana)

Explore the benefits of the Camel Pose, which encourages spine flexibility and strong bones.

• Step to Do It: Kneel, arch your back, and reach for your heels, allowing your head to drop back gently.

• Duration: Hold for 30 seconds to 1 minute.

• Frequency: Practice this pose regularly to strengthen your spine and bones.

7. Downward-Facing Dog (Adho Mukha Svanasana)

Conclude your journey with the Downward-Facing Dog Pose, a versatile and impactful posture to elevate your overall bone strength.

• Step to Do It: Start in a push-up position, lift your hips, and form an inverted V shape.

• Duration: Hold for 1-3 minutes.

• Frequency: Incorporate it into your daily yoga routine for comprehensive bone benefits.

7-Week Yoga Routine To Build Bone Density

Here is a series of yoga exercises and poses aimed at enhancing your bone density and keeping your skeletal system strong. Have a look:

Week 1

Initiating a regimen to boost bone density hinges on establishing robust foundational elements. 1st week's routine, anchored by poses like Tadasana (Mountain Pose) and Adho Mukha Svanasana (Downward-Facing Dog), indeed offers an excellent starting point for cultivating healthier, denser bones.

• Tadasana (Mountain Pose): The foundational pose of Tadasana, commonly known as Mountain Pose, actively aids in weight-bearing and stimulates the leg and hip bones.

• Adho Mukha Svanasana (Downward-Facing Dog): This asana fortifies the arms, shoulders and spine; thereby enhancing your skeletal health overall.

Week 2

Vital for overall bone health is enhancing bone density in the hips and pelvis. The focus of Week 2's yoga routine, which includes Virabhadrasana II (Warrior II) and Baddha Konasana (Butterfly Pose), lies in fortifying these areas.

• Virabhadrasana II (Warrior II): Engages your hip muscles, promoting hip bone density.

• Baddha Konasana (Butterfly Pose): Focuses on the hip and groin area, enhancing bone strength.

Week 3

In Week 3, prioritise the strengthening of your spine through yoga practices that enhance bone density. Let’s delve into Balasana (Child's Pose) and Bhujangasana (Cobra Pose), both promoting flexibility and strength in the spine.

• Balasana (Child's Pose): A gentle stretch that supports spinal health and overall flexibility.

• Bhujangasana (Cobra Pose): Strengthens the lower back and spine.

Week 4

In Week 4, focus on the key task of building bone density in the upper body; specifically engaging your arms, shoulders and upper back through yoga poses such as Urdhva Hastasana or Upward Salute and Ardha Chandrasana, the Half Moon Pose.

• Urdhva Hastasana (Upward Salute): Builds bone density in the arms, shoulders, and upper back.

• Ardha Chandrasana (Half Moon Pose): Engages the spine and shoulders for improved bone health.

Week 5

Balance and stability critically determine the maintenance of healthy bones. Enhance your stability, and activate your entire skeletal system by incorporating Vrksasana (Tree Pose) and Trikonasana (Triangle Pose) into Week 5's yoga routine.

• Vrksasana (Tree Pose): Promotes balance and strengthens leg bones.

• Trikonasana (Triangle Pose): Enhances stability and engages the entire skeletal system.

Week 6

Bone density necessitates a robust core. In Week 6, you will encounter Navasana (Boat Pose) and Dhanurasana (Bow Pose); these postures serve to fortify your spine and core.

• Navasana (Boat Pose): Targets the abdominal area and lower back, supporting your core and spine.

• Dhanurasana (Bow Pose): Strengthens the spine and improves posture.

Week 7

Yoga to increase bone density also involves rest and recovery. Week 7 focuses on relaxation with poses like Savasana (Corpse Pose) and Supta Baddha Konasana (Reclining Butterfly Pose) to support bone density maintenance.

• Savasana (Corpse Pose): Promotes relaxation and rejuvenation, aiding in bone density maintenance.

• Supta Baddha Konasana (Reclining Butterfly Pose): Supports the hips and lower back while allowing your body to recover.

Nutrients To Have With Yoga To Increase Bone Density

Note the given nutritional values considerations to follow with yoga to increase bone density efficiently:

Also Read: Top 10 Foods To Improve Bone Health 

The Final Say

Are you prepared to embrace yoga's wisdom, allowing it to lead you towards stronger and healthier bones on your journey to holistic well-being? The pursuit of superior bone density commences with one step: a simple yoga pose.

Scientific studies and research-backed statistics reveal that yoga, indeed, possesses the power to augment bone density. It's a holistic approach, one that fortifies your physique while simultaneously nurturing overall well-being.

Regularly practising the recommended poses of yoga to increase bone density, coupled with a dedicated routine enables you to stride towards a future characterized by denser and more resilient bones.

FAQs

1. What is the best yoga for bone density?

Bridge pose (Setu Bandha Sarvangasana), Triangle pose (Trikonasana), and Downward-Facing Dog (Adho Mukha Svanasana) are the most beneficial yoga positions for enhancing bone density.

2. Does surya namaskar increase bone density?

Regular practice of surya namaskar, which incorporates weight-bearing postures, can indeed increase your bone density and involves the strengthening of your bones.

3. Which is the fastest way to increase bone density?

To expedite an increase in your bone density, combinative practices of yoga with a balanced diet abundant in calcium and vitamin D are essential. Simultaneously, eschewing habits like smoking and excessive alcohol consumption is critical.

4. Can bone density increase?

Yes, with the right lifestyle choices, including incorporating yoga into your routine to increase bone density, it is possible to improve your bone density over time.

5. Which dry fruit is good for bones?

Choose almonds to strengthen your bones; their high calcium content is crucial for bone health - a complement to your yoga practice.

6. What age is bone density highest?

Your bone density typically peaks around the age of 30. After this point, it starts to gradually decline. Regular yoga practice can help slow down this decline and keep your bones strong.

7. What happens if I do 100 surya namaskar daily?

Doing 100 Surya Namaskars daily can enhance flexibility, stamina, and overall fitness. However, consult a fitness professional to ensure it aligns with your individual health goals and needs.

References

• Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss - PMC

• Effectiveness of Pilates and Yoga to improve bone density in adult women: A systematic review and meta-analysis | PLOS ONE

• Gentle Yoga for Persons with Low Bone Density or Osteoporosis

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