5 Yoga asanas for weak bones

Bones form a fundamental part of our well-being, making it imperative to build strong and healthy bones as early as possible. Bones provide us with our basic structure and also protect our organs like lungs, and heart. Consume a diet that has sufficient nutrients, remain active and fit, limit your caffeine and alcohol intake, and quit smoking. 

The body needs its daily quota of Vitamin C and D for strong bones. This also ensures the prevention of bone-related diseases like osteoporosis. 

Exercises and Yoga asanas for strength-building

Yoga asanas can improve bone health by making you use your own bodyweight to perform various postures that help to preserve and increase strength in the bones. You are also advised to perform resistance training and weight-bearing exercises. This is known to augment bone formation during the bone growth stage and protect bone health. 

Yoga Therapy

1. Vajrasana - This is the only pose that can be done on a full stomach. 

Formation

2. Padahastasana

Formation 

3. Adomukhi Svanasana – Downward Dog Pose

Formation 

4. Baddha Konasana

Formation 

5. Bhujangasana (Cobra Pose)

Formation 

Along with exposing yourself to sunlight for Vitamin D, practise Surya Namaskar or Sun Salutation, pranayama exercises like Bhastrika and Linga mudra. These yogic techniques can increase bone density. Include these asanas regularly holding each asana for up to 30 seconds, repeat up to 3 times. 

About the author: Grand Master Akshar, an internationally acclaimed Yoga Master, Philanthropist, Spiritual Guru, Lifestyle Coach, Author.

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