Yoga poses to reduce osteoporosis risk.

Osteoporosis is a condition that is rather common for menopausal women.

That’s because estrogen protects against bone loss and strengthens bones.

When estrogen levels decrease during menopause, your risk for osteoporosis greatly increases.

However, new research has shown that yoga can actually help stave off fractures and prevent osteoporosis.

Yoga may also help reverse or stall the bone-weakening effects that come with age

Are you ready to find out what exercises can do this?

Here goes:

#1 Vrksasana, Tree Pose

Stand in Tadasana. Bend your right knee and rotate your right thigh outward without turning your pelvis. Lift your right foot and place it above the ankle or knee of your left leg (but not against the knee itself). Bring palms in front of your chest.

#2 Utthita Trikonasana,  Extended Triangle Pose

From a wide stance, rotate your left leg so your foot and knee turn out 90 degrees. Lengthen your torso over your left leg. Place your left hand on your left shin, the floor, or a block. Stretch your right arm up.

#3 Virabhadrasana II, Warrior Pose II

From a wide stance, rotate your left leg so that your foot and knee turn out 90 degrees. Bend your left knee over your left heel. Reach your arms actively out to your sides at shoulder height.

#4 Utthita Parsvakonasana,  Extended Side Angle Pose

From Warrior II, lengthen your torso and lower your left forearm onto your left thigh. Reach your right arm up and over your right ear. Stretch from your right outer heel through your fingertips.  

#5 Salabhasana, Locust Pose

Lie face-down on your mat with your arms alongside your torso. Lift your chest forward and up as you raise your legs and stretch them out behind you. Lift your upper body and legs without straining, streaming your arms along your torso.

#6 Setu Bandha Sarvangasana, Bridge Pose

Lie on your back with knees bent, heels in line with your knees. Press into your feet as you lift your hips and torso. With your arms extended, interlace your fingers and come onto your outer shoulders.

#7 Supta Padangusthasana I, Reclining Hand-to-Big-Toe Pose I

Lie on your back. Hook a strap around the ball of your left foot; hold an end of the strap in each hand. Straighten your left leg, drawing it up toward the ceiling without lifting your left sitting bone. 

#8 Supta Padangusthasana II, Reclining Hand-to-Big-Toe Pose II

From Supta Padangusthasana I, hold both ends of the strap in your right hand. Keep the left side of your body grounded as you extend your right leg out to the right side and lower it toward the floor. 

#9 Savasana, Corpse Pose

Lie on your back with legs hip-distance apart, heels under your knees. Press your shoulder blades into the floor. Rest your hands on your lower belly. Stretch each leg out in front and let each foot fall open. Open each arm, palms turned up.

#10 Marichyasana III

Bend the right knee, inhale and bring the left outer elbow on the outside of the right outer knee and twist the upper body and go into Marichyasana C or Sage Marichi Pose. Here in this pose, the twisting of the torso flexing the shoulders, neck and hips, opens up blockages at the base of the spine. Remain here for about 2 breaths, and if the left elbow is difficult to place at the knee, then holding the right thigh within the left arms is good enough. Release and stretch the legs out relaxing for a few breaths.

I hope these 10 yoga poses will help you strengthen your bones and keep osteoporosis at bay

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