The number of cases of bone disorders in young people are on the rise as they are being diagnosed with a variety of problems relating to bones. Researchers say people are facing bone problems due to skewed lifestyles and irregular diets.
The cost of orthopedic treatments is too high, so one might have to spend all one’s savings to recover from a disease. According to a report published in the Dainik Bhaskar newspaper, practising yoga every day can prevent bone disorders. According to a newspaper that cited findings from a study conducted in the United States, doing yoga exercises increases bone density and speeds up recovery after bone fractures. In one of its articles, the New York Times quoted American researcher Dr. Fishman as saying yoga can also cure osteoporosis in patients. The study was conducted by Dr. Fishman on people suffering from osteoporosis and osteopenia between 2005 and 2015. The disease causes bone density to slowly decrease, bones to become hollow, and ultimately the bone breaks. 741 people were asked to perform seven yoga poses every day or every alternate day for at least one minute. In such individuals, the spine and femur bone mass density increased.
In India, 50 million people were found to suffer from osteoporosis according to the World Health Organization (WHO). Amazingly, 46 million of the afflicted were females.
To build bone strength, practice these yoga poses.
Virabhadrasana
Stand with your legs spread at a distance of 3-4 feet. Keep the right foot out 90 degrees, bend the left foot 45 degrees in. Stretch your arms and bend your right knee. Look at your right hand for 30 seconds. Repeat on the left side. This strengthens your shoulders, arms, and back.
Vrikshasana
Standing in Tadasana, bend the right leg and rest the claws on the left thigh as high as possible. Raise your arms up while balancing your body, and then join your palms in a Namaskar posture. Continue to hold the position for 30 to 60 seconds. Do the same with the other leg. This asana strengthens the thighs, ankles, and spine.
Trikonasana
Spread your feet at a distance of three to four feet. Put your right foot out at 90 degrees and your left foot at 15 degrees, then turn your body to the right and touch the ground with your right hand. Repeat with your left leg. This pose strengthens your neck, back, and waist.
Parivritta Trikonasana
Bend your left leg 45-60 degrees inwards and stand with your feet open for 3 to 3.5 feet. Keep the right foot at 90 degrees out and slowly turn the torso 90 degrees from the hip to the right. Rest your left hand on the outer side of your right foot as you inhale. Look at it by lifting the right hand upwards. Wait 30 seconds, then repeat with the other leg. This strengthens your legs, hips, and spine.
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Hastapadasana
While inhaling, stand straight and keep both hands on your hips. Try to touch your toes with your hands. Hold this position for 15 to 30 seconds and then exhale and return to your normal position. This asana relaxes the mind and strengthens the back, neck, and hips.
Setubandh Asana
Keep your hands close to your body as you lie on your back. Now lift the hips up by putting pressure on the feet and join both the hands. Stay for 5 to 10 seconds. Repeat it three times. This pose strengthens the chest and neck muscles.
Uttit Parsvakonasana
Stand with your feet spread out four feet apart. Keep the left foot 20 degrees inward and the right foot 90 degrees outward. Place the right hand on the floor outside the right foot while bending the right knee. Straighten the left arm and leg. Hold this position for 60 seconds. It strengthens the hips, chest, and spine.
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