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Yoga for Osteoporosis
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December 1, 2013 - 5:16 pm
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Hatha Yoga for Osteoporosis

Yoga is an ancient practice that can have many holistic health benefits for those who practice it. Hatha Yoga translates as the yoga that brings union "of the pairs of opposites." With 'ha' meaning sun, and 'tha' meaning "moon", one can see why this healthy practice gets its' name. It is also known as "physical yoga", due to the fact that it requires a lot of physical effort. When practiced properly, Yoga is safe for all people, provided that they are aware of any health conditions that might prevent them from being able to complete certain poses. It is always best to check with your doctor before you start a Yoga regimen. For Osteoporosis patients, Hatha Yoga can be especially helpful. However, there are some precautions that you should consider before jumping in. After all, you don't want to hurt yourself even more!

Yoga is great because it reduces stress, strengthens your body, helps you become more flexible, balances circulation, and helps strengthen bones. The deep, healthful breathing that Yoga promotes can help rid the body of harmful toxins that build up in muscles. One of the things that drives many people to the practice is that Yoga is a mind-body practice. After practicing this, people find that they are more mindful and calm throughout their daily lives. The two foundations of Yoga are 'asanas' or proper posture, and proper breathing, "pranayama."

Some of the things to be careful if you are an Osteoporosis patient practicing Hatha Yoga is to be gentle with yourself. People with Osteoporosis are capable of fracturing their spine if they stretch too far, or if they work so hard that they experience pain and do not stop. Some Yoga practices incorporate pushing hard and jumping, which could lead to further problems such as hairline fractures of bones or compression fractures. Before you start any Yoga class, make sure to notify the instructor of your Osteoporosis or any other health conditions.

Yoga can actually reverse the effects of Osteoporosis. A 2009 study found that properly executed yoga poses can actually reverse osteoporosis and not hurt the patient's joints. More intensive exercise, such as jogging or strength training, could be too intense, and medication or surgery isn't always the best option either. Since no exercise is bad for your joints, muscles, and bones, yoga is the optimum choice for those wanting to improve their health! Remember, Osteoporosis is not a death sentence!


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January 20, 2015 - 2:37 pm
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About Yoga for Osteoporosis: Osteoporosis is a severe bone disease occurs when the mass of our bones become weakens; they start to degenerate, become thin and lose density. All these symptoms can lead to increase the risk of having fracture or breakage of bones.

People above age of 50 especially women are said to be at greater risk of having this problem although age and being female are not the reasons for having degenerating process of bones it may also include factors like less body weight, lack of physical activity, family history, menopause and smoking. According to an estimate around 40 million Americans suffer from this problem and all over the world around 200 million women are affected by osteoporosis and one in three women age above 50 experience fracture due to osteoporosis.

As per stated in several medical researches and studies that the problem of osteoporosis occurs due to having unhealthy and inactive life style. Medication is suggested as an important treatment for curing weakness of bones but at present time yoga is said to be as the safest, effective and preventative treatment for strengthening bones. The approach of yoga basically put emphasis on proper body alignment and balance; the clinical researches have proven that different techniques of yoga can be helpful in slowing down and even reversing the problem of losing bone mass.

These exercises can be practiced anywhere and by the member of any age group. The physical poses or asanas strengthen hips, spine and wrist muscles that are helpful for maintaining bone density whereas the low impact weight bearing postures help to stimulate the bone growth and strength. Standing physical asanas are highly beneficial for building strong hip area generally affected by bones weakness. Gentle back bending or back extension poses provide strength to the vertebrae and spinal cord. Some of the recommended poses for good bone health and to get rid from osteoporosis pain are as follows:

1. Extended triangle pose: This gentle pose provides a complete body stretch to strengthen lower body, the pose is highly effective in supporting health of bones.

2. Bridge pose (Setu Bandha Sarvangasana): This pose works as a therapeutic tool for osteoporosis, it is performed by giving gentle stretch to back, spine, chest and neck by holding the pose for 30-60 seconds.

3. Seated twisting pose: The pose is very helpful in putting pressure on spine and provides advantages without harming the vertebra.

4. Twisted triangle Pose (parivtta trikon asana): Twisted pose like extended triangle supports bones and avoid fractures. The gentle spinal twist is helpful for building strong bones.

5. Extended side angle pose (Utthita Pars Vakoasana): This pose provides stretching and strengthening to bones.

6. Locust Pose (salabhasana): This simple yet challenging pose is an effective back stretching and is helpful for strengthening the backbone.

7. Tree Pose (Vrksasana): Holding this pose for 20 -30 seconds on each side is extremely beneficial.

8. Half moon Pose (Ardha Chandrasana): This pose provides relief from osteoporosis pain from legs, abdomen, spine and gluts. We can also practice this pose by using prop like the block.

9. Forward bends: It puts pressure on vertebral column; weaken by osteoporosis and encourage spinal flexibility.

10. Chair Pose: It strengthens muscles and joints of hip, improves body balance to prevent from falling or fracture.

11. Cobra Pose: This pose strengthens upper back muscles and spine, helpful for maintaining proper body posture and prevents compression fracture.


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January 21, 2015 - 6:45 am
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is there any manual for precautions in teaching people with osteoporosis?

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