Yoga Aids Bone Strength

 Low lunge

There are certain facts that people are aware of when it comes to bone health, and the two main ones are that we need calcium and we need to be including some regular form of weight bearing exercise, such as running, walking etc. where the body is resisting gravity through its movement.

Yoga falls into this category. According to Catherine Guthrie, when we resist gravity it puts mild stress on bones and that stress forces bones into laying down new growth. However yoga is unique – it is low impact and bone strengthening – however – there is no stress placed on cartilage or joints.

Postures lengthen the muscles and hold them, this creates tension on the bone which is an important factor in laying down new bone. If we consider the Warrior series of postures both legs support the body’s weight but, according to Dr Loren Fishman (Yoga for Osteoporosis, 2010) when the front knee is bent at 90 degrees the weight on the femur bone in the front leg is then magnified.

In 2009, Dr Fishman conducted a small study on bone loss and yoga. All participants had either osteopenia or osteoporosis. Results showed that the group that performed a daily yoga routine where particular postures were held for 20-30 seconds, continued to gain bone in the hips and spine even after two years. Some of the postures included in the study were:

  • Triangle Pose (Trikonasana)
  • Upward & Downward Dog Poses (Adho Mukha Svanasana & Urdhva Mukha Svanasana)
  • Bridge Pose (Setu Bandha Sarvangasana)
  • Tree Pose (Vrksasana)
 If you wish to prevent or slow down bone degeneration a short regular yoga practice that includes a series of standing postures will aid your cause.

In cases where bone loss has already occurred it is recommended that seek an experienced teacher to guide you.