Every year on October 20, World Osteoporosis Day (WOD) marks the beginning of a year-long effort to increase public awareness of osteoporosis and chronic bone disease worldwide.

Yoga Asanas That Strengthen The Bones And Reduce Progression Of Osteoporosis

Importance of World Osteoporosis Day (WOD)

Osteoporosis is a medical condition in which bones become very weak and brittle.Usually,it does not sho any symptomsunless the fracture happens.In the case of Osteoporosis, the bones become so fragile that a fracture can occur with a minor fall, bump or sudden movement.It is essential to look after bone health to prevent complications related to bone fractures.

It is estimated that Globally,1 in 3 women and 1 in 5 men aged 50 years suffer from an osteoporosis fracture, making it one of the leading causes of deadly pain and long term disability in agening people.also because of the poor healthcare infrastructure,facility,accessibility and lack of aareness,only 20% of patient with osteoporosis are getting diagnosed and treated.

The prevalence of Osteoporosis in elderly female hasbeen noticed more,after 5-7 years of menopause they tend to lose their bone density by 20%.

World Osteoporosis Day 2022 Theme

This year 2022,the world osteoporosis day theme is “Step Up For Bone Health”,intending to courage people around the world check for bone density and bone health status ragularly(especially people above 50)and inculcate health lifestyle to strengthen the bone health.

Yoga is one of the very effective ways to improve the health of our bones. Some studies show yoga could potentially slow down the progression of osteoporosis. In this article, we list yoga asanas that have been proven to slow down the progression of osteoporosis.

Try these yoga asanas to reduce the progression of osteoporosis:

1. Adho Mukha Svanasana

• Lay flat on the ground facing the floor
• Slowly lift your torso and form a mountain-like structure with your body
• Your palms need to be farther apart and reaching outwards (in comparison to your shoulders)
• On the other hand, your feet need to be placed next to each other
• At this point, the only body parts touching the ground should be your palms and feet
• Your face needs to be facing inwards and downwards, at the same angle as the arms
• Your body must form a triangle (your hands, hips, and feet being the corners)
• Hold this position for a few seconds and repeat 10 times at least

2. Setubandhasana

• Lie on the ground facing the ceiling with your hands on your sides
• Slowing lift your hips off the ground
• At this point, the only thing touching the floor should be your upper torso, head, arms, and feet
• Hold this position for 10 seconds and repeat 4-5 times

3. Shvanasana

• Lie down on flat ground, preferably on a yoga mat
• Keep your arms aside and your palms open
• Your palms should be facing the sky
• Your legs should be slightly farther apart than your shoulders
• At this point, breathe in and out

4. Vrikshasana

• Stand straight
• Raise your arms the hold them straight towards the ceiling
• Now lift either one of your legs and place your feet on the other thigh
• You can rest your right foot on the left knee on the side or anywhere from that to the thigh
• Ideally, your foot should be as far up on your thigh as it can get
• Hold this position for 30 seconds and repeat 4-5 times minimum

5. Bhujangasana

• Lie on the floor, face facing the ground
• Now, place your palms on your sides and slowly lift your torso
• At this point, the only body parts touching the ground should be your palms and lower body
• Hold this position for 30 seconds and release
• Repeat 3-4 times daily

Add these yoga poses to your routine to slow down osteoporosis and improve your overall health.

5 Tips for Bone Health and Fracture free Future

Regular Excersice-

Nutrition

Life style

Risk Factor

Testing & Treatment

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Metrotimestv does not claim responsibility for this information.