Best yoga for women to make her bone strong

Today in this article you will get to know that "Best yoga for women to make her bone strong".

Osteoporosis is the one of the main cause of weak bones in women in all over the world, it is a health related condition in which it causes weak bones and break easily.

Osteoporosis is more common in female than male.

Osteoporosis  mainly affects 1:4 women of 65 yr or older but it may also cause in adult female.

Best Morning Yoga for Beginners

Which women at higher risk

• One has a small and thin body
• Family history 
• Don't get enough Vitamin D and calcium
• Don't get enough physical activities
• If you have amenorrhea
• Don't eat enough
• Smoking
• Excessive consumption of Alcohol

Symptoms of osteoporosis in women

• Sloping shoulder
• Curve in the back
• Back pain
• Hunched posture

Some studies have been shown that practice of yoga may help increase bone density and make bone more stronger and prevent from osteoporosis. 

 

Best yoga poses for women to make her bone strong

1. Dog Pose

 

First start with plank position and breath in and pull your abdomen in and lift your hip upward direction and now gradually bring your feet closer to your hand and keep some distance between your feet and hands. Gradually take your head deep down with shoulder. hold the position for a while.

 

Also read Yoga for Shoulder Pain

 

2. Extended triangle pose 

 

Keep stand straight and make sure the distance between your legs should be of 3-4ft and now turn your leg to 90° and the second feet to 15° and  make the perfect balance. now breath in and out gradually at the same time slowly start bending with the straight waist towards the floor and lift up your right hand and left hand to downward direction. now try to stretch your body as much you can do and keep your hand in straight position. Breath in and come up to the normal standing position and repeat the same.

Also read Yoga for Arthritis

 

3. Tree pose

 

Stand straight comfortably and then slowly lift your left leg and bend it at the knee and place the foot high up on your right thigh. Start breath in and raise your booths of the hands over the head and make a position of 'namaste' by bringing your palms together. hold this position and stand straight to make a balance and gradually breath out and come to the normal position. Repeat the pose with another leg.

 

Also read- Yoga for Happy Life

 

4. Bridge pose

 

Lie down on your back on the yoga mat now fold your legs at the knees and keep distance between legs and pelvis of 10-12inches.your ankles should be placed underneath the knees and keep your both arms close to the body with palm facing down. now gradually breath in and slowly lift your lower and middle part of back in upward direction, now gently roll the shoulder. touch the chest to the chin and  put your body weight on shoulder for better support and make a balance. Hold the position for a while.

 

Also read- Yoga for Happy Life

 

5. Corpse pose

 

Savasana is one of the simple yoga  in which you have to lay down on your back on the yoga very straight and now open your feet.your palm should be in upward direction. role your shoulder down your back and hold the position for a while and repeat it again.

 

Also read- Yoga to improve Physical strength 

 

6. Chair pose

 

Keep stand straight shoulder-width apart and your toes should facing forward and start raising your both of the hands overhead and bend your knees. your thighs should parallel to the floor and torso will slightly lean forward. hold the position for a while and repeat.


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