Sunday, January 3, 2016

10 Yoga Poses for Bone Health

A pilot study of yoga moves to determine whether yoga might be an effective therapy for osteoporisis conducted by Dr Loren M. Fishman has turned up some encouraging results.   You can read the full article here.

The participants of the study were taught the following yoga poses with frequent adaptions in keeping with their limitations and abilities.  Please click on the link for each of the poses to learn more about the pose, contraindications and modifications for the pose.

Trikonasana (Triangle pose) 

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Adho Mukha Svanasana (Downward-Facing Dog pose)


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Urdhva Mukha Svanasana (Upward-Facing Dog pose)

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Setu Bandhasana (Bridge pose) 

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Urdhva Dhanurasana (Rainbow/Wheel pose) 

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Janu Sirasasana (1-legged Head to Knee Forward Bend) 

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"Yoga puts more pressure on bone than gravity does.  By opposing one group of muscles against another, it stimulates osteocytes, the bone-making cells.  Even if bone density did not increase, improvements in posture and balance that can accrue from the practice can be protective.  Spinal fractures can result from poor posture, and there's no medication for that, but yoga is helpful.  Yoga is good for range of motion, strength, coordination and reduced anxiety, all of which contribute to the ability to stay upright and not fall.  If you don't fall, you greatly reduce your risk of a serious fracture." (excerpt from interview with Dr Loren M. Fishman from article by Jane E. Brody published in The New Yoke Times)