Yoga For Seniors With Osteoporosis

June 15, 2023

Osteoporosis is one of the diseases which bother people in their old age. If this disease sets in, your bones and teeth can become brittle and weak. So, if you happen to just slip, and fall, you could have a massive injury. Moreover, Osteoporosis-related fractures occur in the hips, wrist, or the spine. If you happen to damage these parts of your body, then it will take a long time to recuperate. This disease affects men and women, both. However, women of certain races, like white and Asians get affected more than other races.

Today, there is a trend among westerners to visit yoga schools. However, it is important for you to choose the right school. Just about any yoga studio cannot impart knowledge on diseases, bones, or tissues. That is where yoga teacher training in India enters the scene. You can now join one of the yoga courses in scenic Rishikesh. Learn about human anatomy in detail and also apply the learnings on yourself and on your older relatives.

Does Yoga Work?

Researchers have proven time and again that yoga works on most diseases. Osteoporosis may be one of them. It may be impossible for seniors with the disease to do any exercise or visit the gym. That is where yoga comes to your assistance. If you want to become a yoga teacher, or open a yoga studio, for the elderly, then this will help you. Join the yoga teacher training in India and gain an insight into the myriad possibilities that yoga can provide.

The degree to which one loses bone density is a deciding factor on what kind of yoga you can do, or not. You can get a medical assessment done, before embarking on the yoga schedule. However, before you proceed with yoga practice, you need to keep certain things in mind.

  • You should practice neutral-spine postures, if you suffer from Osteoporosis. Mountain poses or Tadasana is one of the poses which you can practice. Try to align the spine in such poses, before you move onto more complicated ones.
  • After arranging the spine in neutral position, it will help, if you focus on the lengthening of the spine. The weakened vertebrae can fall prey to slight jerks, if not controlled in time.
  • Include more arm balances in your yoga practice. When you bear the entire weight of the body on your arms, you will likely strengthen the bones.

After ascertaining that you follow these, you should get on with a few poses.

Yoga Poses For Osteoporosis

  • High Plank Pose – You can try this pose, as this includes bearing the weight of your body on your hands. Alongside, this pose also strengthens the hamstrings, glutes, and the shoulders. You may also be able to lengthen your back and core. You have to start on all fours, to execute the pose. Thereafter, you need to push the heels towards the back a bit, as you lift the hips and torso. Make sure that the knees are straightened. Activate the core and elongate the spine. Draw the shoulders back a bit. Broaden your chest as well. Hold the pose for some time. You will study about bones and tissues in detail in the yoga teacher training in india.
  • Adho Mukha Svanasana – Also known as the Downward Facing Dog pose, you again start this pose on all fours. This pose helps in strengthening the arms, legs and the back. It also promotes proper body alignment and posture.

You have to start from the tabletop pose, wherein you tuck the toes inside the feet, with the heels lifted. Press the hands onto the ground, and lift the buttocks up in the air. Elongate the spine, and bend your knees a bit. Tuck the chin into the hollow of the chest. Hold the pose for some time and relax.

  • Vrikshasana – Also called the Tree pose, you can do this pose easily. This is quite suitable for older people as well. The pose strengthens the back muscles and core area as well. You have to stand straight on both feet. Slowly raise one of the feet from the floor, and place the sole on the inside of the other leg. Hook it, so that it does not slip. Thereafter, you can take the hands upwards in the Anjali mudra. Focus your gaze on the floor, or in front of you. You can relax after some time and repeat the pose on the other side.

Yoga helps in building muscle and bone strength, along with enhancing the posture. Moreover, your stability increases manifold, when you practice yoga.

If you stay active, then you can alleviate any pain that occurs as a result of Osteoporosis. You can also include Pranayama and meditation, in your daily schedule. Join the yoga teacher training in India to get the maximum knowledge about such therapeutic practices. Heal the body and mind with spiritual practices.



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I believe in making the impossible possible because there’s no fun in giving up. Travel, design, fashion and current trends in the field of industrial construction are topics that I enjoy writing about.

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