These 5 yoga asanas can help ease your mom’s osteoporosis symptoms

One of the most common bone conditions, Osteoporosis affects over 10 million people each year in India alone, and more than 200 million people worldwide. The term literally means ‘porous bone’, osteoporosis is a chronic condition where your bones become so weak that they are unable to support you. 

With the staggering number of cases, it is imperative that we educate ourselves on the importance of bone health. Bones provide the vital structural frame for our body, protecting most of our vital organs like the brain and the heart. Our bones are living tissue that stores many important minerals we need like Calcium and Phosphorous.

If you or your loved ones suffer from Osteoporosis, there are certain restrictions that you must strictly follow. As your bones are easily prone to fracture or injury with Osteoporosis, do not perform any high-intensity forms of exercises. Avoid standing for long hours, and working in high-stress environments. 

The good news, however, is that bone density can be improved through Yogic practices such as asanas. Practise focussed breathing with the following asanas as part of your regular fitness regime. Hold each asana for up to 30 seconds and repeat up to 3 times. Persevere with this practice of 4 to 6 months to experience its benefits.

1. Dandasana (Staff pose)
Here’s the formation of the posture

• Start in a seated position and stretch your legs out forward
• Join your legs bringing your heels together
• Keep your back straight
• Tighten the muscles of your pelvis, thighs, and calves
• Make sure you’re looking ahead
• Place your palms beside your hips on the floor to support your spine
• Relax your shoulders
• Hold this asana for 30 seconds

2. Padottanasana (Wide-legged forward bend)
Here’s the formation of the posture

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• Start by lying down on your back (you can use a wall for support if needed)
• Keep your legs straight and aligned above your hips
• Relax and close your eyes while breathing deeply
• You can also lift up and hold each leg individually, keeping both legs straight
• Stay in this posture 30 seconds or for as long as you are comfortable

3. Vajrasana (Thunderbolt pose)
Here’s the formation of the posture

• Stand straight with your arms beside your body
• Slowly drop your knees to the mat
• Place your pelvis on your heels and point your toes outward
• Here, your thighs should press your calf muscles
• Keep your heels apart
• Place your palms facing upward on your knees
• Straighten your back and look forward
• Hold this asana for 30 seconds

4. Santolanasana (Plank pose)
Here’s the formation of the posture

• Lie on your stomach
• Place your palms under your shoulders and lift your upper body, pelvis, and knees up
• Use your toes to grip the floor and keep the knees straight
• Ensure that your knees, pelvis, and spine are aligned
• Your wrists must be placed exactly below your shoulders with your arms kept straight
• Hold this asana for 30 seconds

5. Vrikshasana (Tree pose)
Here’s the formation of the posture

• Begin in Samasthithi.
• Lift your right leg off the floor and balance your weight on your left leg.
• Place your right foot on your lift inner thigh as close to your groin as possible.
• Support your foot with your palms to bring it in place.
• After you find your balance, join your palms in Pranam Mudra at your heart chakra.
• Raise your Pranam towards the sky.
• Straighten your elbows and ensure that your head is in between your arms.
• Repeat the same with the alternate leg.
• Hold this asana for 30 seconds.

One of the main causes of the development of Osteoporosis is a lifelong lack of calcium. When your body is low on calcium, this leads to diminished bone density, early bone loss and an increased risk of fractures. Increase your intake of calcium-rich foods such as milk, cheese and other dairy foods. In case you are vegan, there are plenty of other sources available to fulfill your calcium needs. These include green leafy vegetables – such as broccoli, cabbage and okra, soya beans, tofu, soya drinks with added calcium, and nuts.