The intricate structure of the human body has 206 bones. Our body needs a steady supply of blood and nutrients to maintain strong bones. A healthy diet, weight-bearing exercise and movement are prescribed for osteoporosis. While yoga cannot replace bone that has already been lost, it can help maintain bone density. Simple movement can lubricate the joints and improve agility. This protects the bones and helps us to maintain balance to prevent falling as we age. Thus in order to have strong bones one should perform yoga poses which have got all the benefits of weight-bearing exercises without causing any negative impact on the joints.
Though the following postures are simple to practice and can be easily done at home, but we suggest you seek medical advice before starting them.
NATARAJASANA (Dancer’s Pose)
Natarajasana or the dancer’s pose is a vitalising pose that strengthens the legs while stretching the shoulders, chest and abdomen. It is excellent for developing overall stamina, concentration and grace.
• Stand with your feet leg-length apart with your feet facing outward.
• Squat until thighs are parallel to the mat. Stretch your arms to the side, palms facing down.
• While inhaling, raise your arms above your head and join the palms together.
• Breathe normally while in the posture and hold the posture for 30 seconds to a minute.
• Strengthens the thighs, calves, hips, groin and ankles
• Stimulates the abdominal organs
• Improves overall body strength
Do not practise this posture if you are suffering from severe knee or lower back pain.