The Mayo Clinic says "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 fracture. Osteoporosis-related fractures most commonly occur in the hip, wrist or spine.
Bone is 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.
Osteoporosis affects men and women of all races. But white and Asian women - especially older women who are past menopause - are at highest risk. Medications, healthy diet and weight-bearing exercise can help prevent bone loss or strengthen already weak bones."
The practice of yoga is a wonderful way to build bone. But it needs to be done safely. Check out these ideas for how to maintain your life long yoga practice.
Don’t Do - Sit-ups/Roll ups/Pelvic rounding
Do - Knee lifts/ pelvic arching
Don’t Do - twisted roots
Do - arms open twist instead
Don’t Do - Cat/Cow
Do - Just Cow pose or keep spine stable and move arms, core engaged
Don’t Do - collapsed side stretch
Do - lifted side leaning instead
Don’t Do - rounded seated twist
Do - straight spine seated twist instead
Don’t Do - any rounded Forward Folds
Do - hinge from the hips keeping the back long and flat instead.
Don’t Do - Cat pose deeply
Do - Cat Cow slowly, carefully, and gently
The Table Top position is the only place in yoga where a gentle rounding of the spine can be ok. But be Careful!
Don’t Do - rounded back in kneeling shoulder twist (thread the needle)
Do - keep tailbone lifted to protect the low back
Don’t Do - step forward from DD to lunge with hands on the floor if the core is still weak
Do - in a lunge use blocks to lift the shoulders and protect the lower back from rounding
Don’t Do - Warrior 1 from Down Dog for the same reason as above.
Do - step back into Warrior 1 from Mountain pose
Don’t Do - Stepping forward from Down Dog into Warrior 2 with pinwheel or cartwheel arms
Do - Get into Warrior 2 from Wide Angle pose to protect the low back
Don’t - try to touch the floor in Extended wide angle if it rounds the back
Do - keep the forearm on the thigh to support the spine and roll the top shoulder back in Extended Angle pose.
Don’t - try to touch the floor in Triangle if it rolls the top shoulder forward.
Do - lean back on a wall or use a chair to support the back in Triangle pose
Don’t - keep the hand on the floor in ½ moon pose if it causes the back to round
Do - use the wall, a block or chair to keep the back long
Don’t Do Warrior 3 with the hands on the floor if it causes the low back to round
Do - use a wall, chair or blocks to keep the spine elongated.
Don’t Do - Standing Hand to Toe pose if it rounds the spine forward
Do - Standing Hand to Toe pose using a strap and leaning on a wall
Same goes for Knee to chest pose
Avoid standing twists that look like a golf swing.
Keep the hips centered facing forward and turn from the waist to protect the low back
Check out Trish’s other Yoga for Osteoporosis videos at / tucsondivinejourneyyoga
Or Join her for Live Zoom Classes at Divinejourneyyoga.com
Trish is a 500 Hour Yoga Alliance Certified Yoga Teacher with a certification in Yoga for Healthy Aging and Yoga for Arthritis. She gets most of her info on Osteoporosis from Books by Dr. Loren Fishman like Yoga for Osteoporosis
Негізгі бет Don’t do this if you have Osteoporosis. 18 ways to do yoga right if you have Bone issues.
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