Yoga Can Help You Treat Osteoporosis


Osteoporosis is a serious bone disease which is characterized by low bone mass and deterioration of bone tissue. Osteoporosis occurs when the bones lose minerals such as calcium and become thin. It causes the bones to become fragile and brittle and it increases the risk of fractures. Some symptoms of osteoporosis include:

  • Back pain
  • A Stooped posture
  • Loss of height over time
  • Frequent fractures

In the United States, millions of osteoporosis fractures occur every year leading to an increase in the rates of morbidity and mortality. Numerous studies have suggested that exercise decreases the symptoms of osteoporosis and it also reduces the risk of developing osteoporosis and its related fractures. Osteoporosis can occur in both men and women at any age but it is more common in women. There is evidence that bone mineral density is lower in an individual with lower muscle strength. Therefore, it is recommended to perform muscle strengthening exercises to improve strength, posture, and balance, and improve bone strength. This decreases the risk of falls and fractures.  

One type of exercise that is gaining huge popularity is yoga. Yoga helps to improve bone health and reduces the risk of fractures related to osteoporosis. Yoga has been shown to have a positive impact on various health measures and medical conditions.

In Yoga, sun salutation or surya namaskar is highly beneficial. It this, yoga postures are performed dynamically and aerobically along with the combination of forward and backward bending postures. Studies suggest that sun salutation produces dynamic joint strains and improves lower body muscle strength and reaches intensities to potentially impact bone health. The benefits of yoga include better balance and coordination which protect an individual against falling. Falling is the main cause of fractures related to osteoporosis.

Sun Salutation or Surya namaskar is one of the best yoga exercises to practice in order to improve and treat the symptoms of osteoporosis. Along with surya namaskar, there are other yoga postures as well as to increase bone strength. Some other yoga postures are as follows:

1.Big toe pose

Big toe pose, also known as padangusthasana is an amazing yoga posture to treat osteoporosis. It strengthens the bones and helps in increasing the bone mineralization in the body. It also stretches the muscles of hips, thighs, hamstring, and calves. The tiring muscles of the body are rejuvenated by this pose.


Big toe pose also provide other benefits such as it calms the brain and helps relieve stress and anxiety. It stimulates the liver, kidneys and improves digestion.

How to do this yoga pose??

  • Stand straight on the mat with your feets few inches apart.
  • Lift your knee caps by contracting your thigh muscles.
  • Bend forward by moving your head and torso together. Try to touch your forehead to the knees.
  • Now, hold the big toes with your fingers and ensure that your elbows are straight.
  • Inhale and lift your torso as if you are going to stand up again.
  • Now, exhale and bend down towards the toes again and repeat this process few times.  

2. Dolphin Pose

Dolphin pose, Ardha pincha mayurasana is one of the most effective poses that improve the strength and the stability of the body. It is an easy pose that strengthens the arms, hamstring, calves, and arches. It strengthens the muscles as well as the bones. This yoga posture also helps improve the balance in the body and enhances better circulation.

How to do this yoga pose??

Start this pose by getting down on the knees and hands. The wrist should be right under the shoulder and knees directly under the hips.


  • Keep your elbows on the ground and ensures that your elbows and shoulders are on the parallel lines.
  • Gently lift your back and buttocks as you push your toes. Remember to keep your legs straight.
  • Now, raise your shoulders away from ears and walk in towards your arm.
  • Take deep breaths and hold that point for at least 30 seconds.
  • Gently, return to your initial position.

Also Read: 3 Reasons To Start Your Day With Yoga.

3. Extended triangle pose

Extended triangle pose, also known as trikonasana is a pose that stretches and strengthens the hips, back muscles, chest, and shoulders. This pose not only improve the balance in the body but it also improves the flexibility of the spine. Hormonal imbalance is considered to be one of the causes of osteoporosis and extended triangle pose massages the abdominal organs and improves the hormonal imbalance.

How to do this yoga pose??

  • Stand straight with your feet distant apart. Make sure that you keep your knees unbent.
  • Take a deep breath and raise your arms by the side of the head, parallel to the sides and palm facing downward.
  • Fully extend your trunk to the right in such a way that your right arm is dropped in front of the right foot.
  • Hold the position for a few breaths and then change your side.
  • Repeat the process on the other side.

4. Bridge Pose

Bridge pose, also known as setu bandha sarvangasana is one of such poses that requires you to support your entire body weight. This post work wonders in strengthening the spine and the bones of the body. Bridge pose is one of the most recommended poses for various health problems, including osteoporosis. This yoga posture is relatively simple and causes better blood circulation. Apart from bones, this yoga pose has benefits on other body organs as well. It stimulates the lungs, thyroid gland and abdominal organs.

How to do this yoga pose??

  • Lie on your back with your knees bent and your hip should be width apart.
  • Gently press your elbows and shoulder down on the floor and lift your chest.
  • Wrap your arms towards the floor and bring your shoulder blade onto the upper back.
  • Now, press your feet and slowly move your knees forward. Lift your buttocks away from the floor.
  • Straight your elbow and make sure that the top of the shoulder is in line with the neck.
  • Take your chin away from the chest and take a few breaths.
  • Hold the position for some seconds and then return to your initial position.