Studies say that practicing yoga regularly can not only increase bone density but also improve balance and flexibility which can prevent falls and fractures.
The following yoga poses to improve bone health and prevent the effects of osteoporosis come from Loren Fishman's bone-health research with instructions from Terry VOY Roth Schaff, C-IAYT, who collaborated with Fishman on the study. The sequence can be incorporated into your regular home practice or practiced on its own. Breathe slowly while you stay in each pose for about 30 seconds per side.
VRKSASANA
(Tree Pose)
Stand in Tadasana (Mountain Pose). Bend your right knee and rotate your right thigh outward without turning your pelvis. Lift your right foot and place it above your ankle or knee of your left leg (but not against your knee). Bring your palms in front of your chest. Keep your gaze steady and straight ahead. Switch sides.
VIRABHADRASANA 2
(Warrior 2 Pose)
From Extended Triangle, lift your torso and bend your front knee over your left heel. Reach your arms actively out to your sides at shoulder height.
UTTHITA TRIKONASANA
(Extended Triangle Pose)
From standing at the front of the mat, turn to face the long side of the mat with your left foot forward. Rotate your right leg so your foot and knee turn out about 90 degrees or slightly less. Lengthen your torso over your left leg. Place your left hand on your shin, the floor, or a block. Stretch your right arm up.
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