How To Keep Your Bones Healthy With Yoga

By Subodh / February 23, 2015

How do you feel when I tell you that a couple of yoga poses when done regularly bestows you with stronger and more fortified bones? Incredible right? Along with other benefits that yoga delivers on a physical and metaphysical realm, it also ensures that your mind is calmed down while gifting you with significant physiological goodness. Read on to know about those simple, yet fabulous yoga poses for healthy bones.

Yoga For Bone Health

1. Uttitha Trikonasana – Triangle Pose

Triangle Pose

How to do:

  1. Stand on your yoga mat with spine, neck, and head erect aligned in a straight line. Keep the feet together while hands are aligned along your body.
  2. Move your right leg backward, allowing your toes to point towards the back wall. The front foot should be kept straight.
  3. Inhale and stretch your hands out at shoulder level.
  4. Elongate your body towards the right and bend sideways by placing your right palm inside your right foot.
  5. Ensure that your hips remain squared while thighs are engaged. Suck your navel in and engage your core.
  6. Inhale again and bring your left hand over your head, while allowing the chest to open up to the ceiling.
  7. Fix your gaze at your left fingertips.
  8. Hold the posture for 10 deep breaths.
  9. Inhale, release the hands, come up, and relax.
  10. Repeat the same with the other side also.

2. Parivrtta Trikonasana – Revolved Triangle Pose

Parivrtta Trikonasana

How to do:

  1. Stand on your yoga mat keeping your feet together, allowing your heels and toes be to in contact.
  2. Keep your spine erect, while head and neck are relaxed, aligned with the spine.
  3. Let the arms rest on either side of the body, palms facing your thighs.
  4. Take a deep inhalation and sweep your right leg backward, allowing your right toes to be pointing towards the back wall. Place the front foot straight.
  5. With the exhalation, bend to your right allowing your fingers of the left hand to be placed atop the toes of the right foot. Keep the core and thighs engaged, while knee caps of both legs are pulled up.
  6. Lift your left hand over your head, opening up the chest towards the ceiling.
  7. Fix your gaze at the fingertips of the left hand.
  8. Hold the posture for 10 breaths, indulging in deep breathing.
  9. Exhale and release the arms and come up.
  10. Repeat the same with the left side too.

3. Utthita Parsvakonasana – Extended Side Angle Pose

Extended Side Angle Pose

How to do:

  1. Stand on your yoga mat keeping your feet together, allowing your heels and toes be to in contact.
  2. Keep your spine erect, while head and neck are relaxed, aligned with the spine.
  3. Let the arms rest on either side of the body, palms facing your thighs.
  4. Take a deep inhalation and sweep your right leg backward, allowing your right foot to make a 90 degree towards back wall. Turn your left foot inward slightly.
  5. Elongate your spine, balancing your torso.
  6. Inhale, pressing the outer edges of the left foot firmly onto the mat, bend your right knee, allowing your leg to come perpendicular to the mat.
  7. Exhale and place your right hand on the floor, while moving the right armpit to the outside of right knee in such a way that your right arm makes a parallel line with the shin.
  8. Extend your left arm towards the ceiling, while chest opens up towards the ceiling.
  9. Fix your gaze on the fingertips of the lifted hand.
  10. Hold the posture for 10 breaths, indulging in deep breathing.
  11. To exit the pose, exhale, release the hands and lift your torso. Come back to initial position.
  12. Repeat the same with other side.

4. Ardha Chandrasana – Half Moon Pose

Ardha Chandrasana

How to do:

  1. Stand on the yoga mat, spine, head, and neck erect, while hands rest on either sides of the body, palms facing the thighs.
  2. Move your right leg backward, allowing your toes to point towards the back wall. The front foot should be kept straight.
  3. Inhale and stretch your hands out at shoulder level.
  4. Elongate your body towards the right and bend sideways by placing your right palm inside your right foot.
  5. Ensure that your hips remain squared while thighs are engaged. Suck your navel in and engage your core.
  6. Inhale, bend your right knee softly and allow your left palm to rest on the hip.
  7. Exhale, bend to your right, and place the right hand on the floor next to your right foot, fingertips resting on the floor.
  8. Straighten your right knee. At the same time, lift your left leg and align it with the hip in such a way that you left hip is stacked atop the right hip.
  9. Keep straightening the left leg until it comes parallel to the mat. Keep the toes of lifted leg flexed and pointing forward.
  10. Once you are able to balance, lift your left hand towards the ceiling, fingertips pointing to the ceiling.
  11. Open up your chest and align it with your both arms.
  12. Fix your gaze on the fingertips of the lifted hand.
  13. Hold the posture for 10 deep breaths.
  14. To exit, place the left leg down and release your arms.
  15. Join left foot with the right. Take a deep inhalation and come back to standing position.
  16. Repeat the same with other side.

These poses can be performed as a sequence too. So, start practicing these poses today and gift yourself a stronger set of bones.