Yoga postures promote bone formation, increase joint strength and flexibility, thereby reducing the risk of osteoporosis.
Bones have a sponge-like structure that allows them to absorb the stress of everyday movement. As osteoporosis develops, the “holes” in this sponge become larger and more numerous, reducing overall bone mass. The result is thin, brittle, weak bones that break easily. Fractures caused by osteoporosis are often in the hip, wrist, or spine.
There are many ways to prevent and limit osteoporosis. In addition to diet and medication, experts recommend that people, especially women, should do weight-bearing, muscle-strengthening exercises regularly to build and maintain bone mass.
Yoga is an exercise that combines body postures, breathing, and mind, with physical movements that have many benefits for everyone, especially people with osteoporosis. Yoga improves body flexibility, strength, posture, and balance, reducing the risk of falls and fractures. Weight-bearing postures are also helpful in promoting bone formation and maintaining or improving strength.
A US study of more than 740 people examined the effectiveness of 12 yoga poses in increasing bone mineral density (a measure of bone mass). The study found that people who practiced yoga every other day or an average of three times a week had significantly improved bone mineral density in their spine, hips, and thighs.
Yoga is especially beneficial for postmenopausal women. Before age 30, the body typically builds more bone than it loses. After age 35, bone is broken down faster than it is created, causing the body to lose bone mass. Women are at risk of osteoporosis as they age because the rate of bone breakdown increases after menopause. This is due to a decrease in the bone-protecting hormone estrogen.
In a small study in India, 30 women aged 45–62 with postmenopausal osteoporosis practiced yoga for one hour four days a week for six months. At the end of the study, their bone density improved significantly.
Tree pose (left) and warrior pose in yoga. Photo: Ngoc Pham
Any yoga sequence will help promote bone formation. Some recommended poses include:
Tree Pose: Stand with your feet hip-width apart, put your weight on your right foot and lift your left foot off the floor. Slowly bend your left knee and bring the sole of your left foot against your right shin or thigh. Avoid pressing your foot into your knee.
Raise both arms above your head or in front of your chest, palms facing each other. Focus your gaze on a fixed object for balance. Breathe 5 to 10 times, then lower your left leg and repeat on the other side.
Warrior Pose: Stand with your feet shoulder-width apart, feet parallel, facing right. Keeping your torso in line with your hips, rotate your right leg out to the side, bending your right knee to a 90-degree angle. Raise both arms to shoulder level, reaching out to the sides. Hold for 30 seconds and repeat on the other side.
Bridge Pose: Lie on your back with your arms at your sides, knees bent, and feet flat on the floor near your buttocks. Tighten your abs and lift your hips and torso until they form a straight line from your knees to your shoulders. Hold for up to 30 seconds, then lower your hips back to the floor.
Triangle Pose: Stand with your feet wide apart, keeping your right foot facing forward and turning your left foot out about 45 degrees. Bend your hips toward your left foot and slide your left palm down your left shin. Straighten your right arm up. Hold for 30 seconds, repeat on the other side.
The practitioner holds each pose for 30 seconds, then pauses for 30 seconds and repeats. Aim for at least two 30-minute sessions per week.
Avoid poses that involve excessive range of motion, require deep spinal flexion, and do not engage in abdominal crunches. Bend gently, do not twist or bend to one side excessively, and do deep hip stretches such as pigeon pose.