Osteoporosis is a disease that silently erodes flexibility
osteoporosis is one of the most common bone and joint diseases today, affecting more than 200 million people worldwide. In India alone, there are more than 10 million new cases each year. The disease progresses silently, causing bones to gradually become brittle, weak, and prone to fracture even with light exercise.
According to Siddhaa Akshar, founder of the Akshar Yoga Institute in the Himalaya (India), yoga can be a valuable supportive therapy for those living with osteoporosis. Not all exercises are suitable for people with osteoporosis. But proper yoga poses, combined with a focused breathing rhythm, can improve bone density, increase muscle balance and strength without causing injury," he said.
5 simple but effective poses
Expert Siddhaa Akshar suggests 5 yoga poses suitable for people with osteoporosis, can practice at home. Each pose should be held for about 30 seconds and repeated up to 3 times.
Dandasana (Rope pose): Sit up straight with your legs stretched out in front of you, your back kept straight, palms against your hips. Helps improve back and abdominal strength.
Padottanasana (Widened leg bend): The pose helps stretch the back and legs without putting pressure on the joints. This can be done by lying on your back with your legs straight.
Vajrasana (Thunder pose): Sit on your heels, spine straight. This exercise helps improve digestion and increase flexibility for the hips and knee joints.
Santolanasana (Plat Board Pose): Also known as plank - a pose that helps tone the core area, strengthens the arms and wrists, and avoids imbalances that cause falls.
Vrikshasana (P tree pose): Standing one leg helps practice balance, which is important for the elderly who are prone to loss of balance due to weak bones.
