9 Yoga Poses to Strengthen Your Bones

Yoga is a powerful tool and practice that helps create sustainable change, generates peace, and promotes well-being in all areas of life. It is a sacred practice and a continued journey through challenges and joys.

Yoga is also a great way to help strengthen the structures of the body that support your well-being and functionality – your bones.

One of the first Yoga Sutras is chittavrittinirodaha, or the cessation of the mental mind or monkey mind. This is the ability to observe your life without judgment or attachment and, more importantly, to be present in the moment.

Why Is Bone Health Important?

Bone health is important for longevity, brain health, overall enjoyment of life, and mobility. All of the bones in your body are important, but arguably one of the most important sequences of bones is your spinal column, which is made up of 24 vertebrae.

In yoga, the spinal column is also known as “the pranic tube,” or the energy pathway through which life force energy travels as directed by and connected to the breath. Hindrances or subluxations in the spinal column are known to be the causes of a variety of health issues, from hormonal problems to headaches, mental health issues, and more.

The strongest bone in your body is your femur bone. It is your thigh bone, which attaches to the hip socket in the pelvis and extends toward the tibia-knee joint. It is an essential bone because it connects to two major joints, the knee, and hip joints, and performs essential functions.

How Does Yoga Improve Bone Health?

Yoga is particularly great for maintaining healthy bone density because of the weight-bearing nature of the practice. You are using your own body weight as a tool to push, pull, or hold a pose.

Yoga also helps improve body balance and proprioceptive awareness, which helps to reduce falls. (1) Yoga will increase blood flow circulation, enhance the coordination of major bone structures and muscle groups, and help your spine stay happy and healthy by creating an ideal postural alignment.

Practice yoga anywhere from 1 to 6 days a week. Like anything, consistency is key, so even 30 minutes of yoga for 3 days a week is a great way to diversify your existing exercise routine while keeping it practical.

The most important thing to remember while doing yoga is your BREATH! Remember to connect with your breath as you breathe in and out through your nose. You can also practice ujjayi breathing, which involves 4–6 counts for the inhale and 4–6 counts for the exhale.

Yoga Poses That Strengthen Your Bones

The following are some excellent yoga poses for bone health because they include your major bones. All yoga poses require you to focus inward and feel a long spine, thus facilitating correct posture. Enjoy!

1. Warrior I Pose

How to do this pose:

  1. Stand with your feet hip-width apart and parallel like they are on train tracks.
  2. Keeping your left foot where it is, step your right foot back, angling the foot out.
  3. Bend your front knee ideally at a 90° angle and keep your back leg straight.
  4. Extend both arms up to the sky. Your hips should be forward and square.
  5. Feel your tailbone lengthen down as you reach the crown of your head up.

2. Warrior II Pose

How to do this pose:

  1. Stand with your feet hip-width apart.
  2. Step your right foot back. This time, you are intersecting the front heel of the front foot with the back arch of the back foot, and your hips are open to the side as you press down through the outer edge of the back foot.
  3. Bend your knee at a 90° angle, and extend your arms out to the side with the front arm reaching forward and the back arm reaching back.
  4. Maintain your arms at shoulder height. Then, press both feet down into the earth and try to bring them toward each other.

3. Crescent Pose

How to do this pose:

  1. Step your leg forward and bend both knees.
  2. Work to lengthen the back leg by pressing down into the ball of the foot.
  3. Gather the front ribs into the hip points and breathe.

4. Plank Pose

How to do this pose:

  1. Start on the floor on your arms and knees. Your arms should be shoulder-width apart. Press into all points of your fingers, so you are not sinking into your wrists. Expand the sternum/heart forward, like your chest is smiling.
  2. Draw your shoulders away from the ears and feel the stabilizing muscles engage.
  3. Extend your legs straight back hip-width apart, pull your navel into the spine, draw your bottom ribs into the hips, and hold and breathe.

5. Goddess Pose

How to do this pose:

  1. Stand with your feet wider than hip-distance.
  2. Bend your knees over the ankles at about a 90° angle.
  3. Press your knees back, engage the glutes, and lengthen your tailbone down.

6. Mountain Pose

How to do this pose:

  1. Stand with a tall spine, lengthen your tailbone down, and draw the crown of your head up.
  2. Let your shoulders drop down and away from the ears as you pull your navel into the spine.
  3. Feel both feet fully rooted into the earth from the inner and outer edge of the feet. Keep your shoulders stacked over the hips, and your hips stacked over your ankles.

7. Chair Pose

How to do this pose:

  1. With your knees together, from tadasana, sit back and bend your knees over the ankles like you are sitting in an imaginary chair.
  2. It is important that your knees are drawn back over the ankles.
  3. Lengthen your arms toward the ceiling and draw your navel into the spine.

8. Chair Pose Prep for Chair

How to do this pose:

  1. Lie on your back with your legs lifted off the ground and bent at a 90° angle. Make sure your knees are over your hips, and your shins are parallel to the floor.
  2. Flex your feet and ensure your knees are hip-width apart.
  3. Pull your navel into the spine and feel your tailbone lengthen away from the crown of your head.
  4. While you pull your navel into the spine, press your palms flat onto the floor, so you feel your back muscles engage.

9. Savasana

How to do this pose:

  1. Get as comfortable as possible, and lie on your back.
  2. As best as possible, allow your whole body to feel supported and relaxed into the earth.
  3. Stay in this pose for a minimum of 2 minutes.

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