Yoga For Bone Health In Winter

Urdhva Mukha Svanasana (Upward Facing Dog Pose)

How to do:

Begin on all fours, ensuring your knees are directly beneath your hips and your hands slightly forward of your shoulders.

Spread your palms wide and tuck your toes under as you exhale, pushing your knees off the floor.

Lift your sitting bones towards the ceiling, drawing your inner legs upward from the ankles into your groin.

The Downward-Facing Dog pose offers a comprehensive stretch, targeting the shoulders, hamstrings, arches, hands, and calves. Simultaneously, it strengthens and elongates the arms and legs, promoting flexibility and balance.

Benefits: This weight-bearing pose actively engages and strengthens the muscles in the arms and legs, promoting increased bone density. Additionally, the elongation of the spine in the pose contributes to better posture and spinal alignment, fostering overall spinal health.

Setubandhasana or Bridge Pose

How to do:

Lie on your back with your feet hip-distance apart, folded knees, and knees aligned with ankles in a straight line.

Place your palms facing down beside your body. Inhale as you slowly lift your lower back, middle back, and upper back off the floor. Roll your shoulders gently, bringing the chest and chin towards each other without lowering the chin. Support your weight with shoulders, arms, and feet, ensuring both thighs are parallel to each other and the floor.

Maintain easy breathing, holding the posture for one to two minutes, and exhale as you gently release the pose.

Benefits: This pose actively engages and strengthens muscles along the spine, fostering better spinal health and alignment. Serving as a weight-bearing exercise, it stimulates bone-forming cells, particularly in the spine, hips, and thighs, contributing to enhanced bone density.

Utkatasana or Chair Pose

How to do:

Begin by standing upright with your feet slightly apart. Palms facing downwards, extend your hands forward without bending your elbows.

Gradually bend your knees, gently lowering your pelvis as if settling into an imaginary chair.

For added comfort and a better sense of the pose, envision activities like reading a newspaper or typing on a laptop while maintaining a seated position.

Keep your hands parallel to the ground, maintain an upright posture, lengthen your spine, and relax. Ensure your knees stay behind your toes as you gradually descend. Transition into Sukhasana (cross-legged posture) or, if preferred, recline on your back for relaxation.

Benefits: Utkatasana, commonly known as Chair Pose, is a dynamic yoga posture renowned for its potential to enhance balance and structural strength. Additionally, it has been suggested to offer relief for minor conditions such as shoulder stiffness and minor leg and foot deformities. (IANS)