Bone is a living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn’t keep up with the loss of old bone. In osteoporosis, the density and quality of bone is reduced, which silently weakens the bones.
What happens as bones become more porous and fragile? Well, the risk of fracture is greatly increased. Studies tell us that a person may not know they have the disease until they break a bone or find their upper back rounding as the result of asymptomatic vertebral fractures.
According to the Mayo Clinic, “Osteoporosis causes bones to become weak and brittle — so brittle that a fall or even mild stresses such as bending over or coughing can cause a break. Osteoporosis-related breaks most commonly occur in the hip, wrist or spine.”
“Osteoporosis is a major non-communicable disease and the most common bone disease, affecting one in three women and one in five men over the age of 50 worldwide. Worldwide, osteoporosis is estimated to affect 200 million women – approximately one-tenth of women aged 60, one-fifth of women aged 70, two-fifths of women aged 80 and two-thirds of women aged 90.” International Osteoporosis Foundation.
Osteoporosis is most common in women after menopause, when it is called postmenopausal osteoporosis. That said, it may develop in men and premenopausal women in the presence of hormonal disorders and other chronic diseases, or because of smoking and medications, specifically glucocorticoids. White and Asian women, especially older women who are past menopause, are at highest risk of developing osteoporosis. Symptoms of fully developed osteoporosis include back pain, loss of height, a stooped posture, and easily fractured bones.
Ayurvedic Perspective on Osteoporosis
With the bones becoming porous due to an excess of air and ether elements and a decrease in earth element, from an Ayurvedic perspective, osteoporosis is a Vāta condition. Ayurveda links osteoporosis with the onset of menopause, a Vāta predominant stage of life. Thus, osteoporosis may be regarded as a pathological symptom of menopause experienced by some women (as well as a small number of men).
Yoga Case Studies
A small study in 2009 found that practicing yoga can actually increase bone density if done consistently and properly. A 2016 study examined the effectiveness of 12 specific yoga postures in raising bone mineral density (an indicator of bone mass). It showed that participants who did yoga every other day (or an average of three times a week) significantly improved bone mineral density in their spine, hips, and thigh bones.
How Does Yoga Help!
- Yoga can stimulate the bones to retain calcium, provided the body gets enough calcium in the first place.
- Weight bearing yoga training has shown a positive effect on the bone by reducing the bone resorption and hence preventing the risk of osteoporosis in postmenopausal women.
- Yoga, which can prevent falls and therefore prevent fractures, also has a positive effect on improving the quality of life and balance.
- Study proves that yoga enhances muscular strength and body flexibility.
- Yoga is one of the few exercise systems in which weight is borne through the arms and upper body, causing bones to become thicker and stronger.
- Recent research has proved that yoga can alleviate some of the height loss associated with osteoporosis.
- Yoga can be used as alternative therapy to exercises.
- It can help to ease symptoms, improve bone health, and lower your risk of complications.
- Yoga may also increase bone density after menopause.
- Gentle yoga involving weight-bearing poses can build strength, ease pain, and encourage good posture.
Yoga Poses for Osteoporosis
This 12-minute routine, developed by Loren Fishman, MD, is meant to be performed daily. Dr. Fishman has provided an instructional video. This video shows how to do the poses with modifications for experience level and safety concerns, such as those who have osteoporosis.
Bonus Poses
A few yoga poses mentioned below also help with osteoporosis. That said, it’s always advisable to start your practice under the guidance of a qualified yoga instructor to avoid injuries.
- Supported Bridge Pose (Setu Bandha Sarvangāsana)
- Dolphin Plank Pose (Makara Adho Mukha Svānāsana)
- Dolphin Pose (Ardha Pincha Mayurāsana)
- Downward-Facing Dog (Adho Mukha Svānāsana)
- Extended Hand-To-Big-Toe Pose (Utthita Hasta Padangustāsana)
- Extended Side Angle Pose (Utthita Parsvakoṇasana)
- Extended Triangle Pose (Utthita Trikoṇasana)
Yoga Poses One Should Avoid in Osteoporosis!
- All poses that require spinal flexion.
- Sit-ups and crunches also place a great deal of stress on the spine.
- Poses that place all the weight on the hands, such as a handstand, can put the person at an increased risk of a wrist fracture.
- Full backbends.
- Extreme twists.
- Many inversions.
“Words fail to convey the total value of yoga. It has to be experienced.” ~ BKS IyengarDisclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. The information is not intended for use in the diagnosis, treatment, cure, or prevention of any disease. Please use the content only in consultation with an appropriate certified medical or healthcare professional.
