On the international World Osteoporosis Day, we would like to share few reasons behind the main cause of osteoporosis which is mainly happen because calcium deficiency in the body.
Due to inappropriate lifestyle, lack of body care, consuming less food containing calcium are the main causes of Bone loss.
People who are suffering from Osteoporosis are more likely to be affected by easy fractures and breaks in the bones.
The main area gets affected by calcium deficiency and bone loss is: hips, wrist and spine and it additional it also affects our body posture and also distorts the structure of our body.
But yoga can be best way to make our bone stronger and in correcting our body posture also.
Uedhva Mukha Svanasana or Upward facing dog pose:
1. Stand on all the fours, with your knees directly below your hips and your hands slightly in front of your shoulders.
2. Spread your palms and turn your toes under. Exhale and push your keens from the floor.
3. Now, lift your sitting bones towards the ceiling, and draw your inner legs up into groin area from your ankles.
4. Downward-facing dog pose stretches the shoulders, hamstrings, arches, hands and calves. It strengthens and stretches the arms and legs.
Trikonasana or triangle pose:
1. At a distance of 3 to 4 feet stand straight with your feet apart.
2. Turn your right foot out by 90 degrees and left foot in by 15 degrees.
3. Make this sure that your body is balanced on both the feet and also pressing the ground with your feet and then support or balance the centre of your right heel with the centre of your left foot’s arch.
4. Keep the waist straight and keep on breathing deeply while turning your body from right to left downwards from the hips.
5. While doing the same your can also rest your hands on the floor outside your right foot and vice-versa, keeping your arms and waist straight while touching the floor with the left hand, try to allow your right hand go straight upside in the air.
6. While stretching your left arm towards ceiling, parallel to the shoulder top, must ensure that your body do not bent backward or forward but only sideways.
7. Bring both the arms down to your feet and straighten your feet and then repeat it same asana on the other side.
Setubandhasana or bridge pose:
1. First lie on your back and maintain a distance between your hips and feet while lying on the floor, fold your knees. Ankle and knees must be in a straight line.
2. Keep your arms beside your body, facing palms downwards.
3. Now softly lift your lower back, middle and upper back off the floor while inhaling; gently roll in the shoulders.
4. While supporting your weight with your shoulders, arms and feet, try to touch your chest and chin on the floor but don’t bring the chin down.
5. Hold the posture for a minute or two and then gentle release the pose.
(By:- Ishita Chauhan)