Watch as a certified yoga instructor leads you through a series of yoga poses for osteoporosis treatment and prevention. See these step-by-step instructions on how to do yoga poses for osteoporosis.See Transcript
Transcript:How to Do Yoga Poses for Osteoporosis
Hi, I'm Barbara Alvarez for About.com.
Yoga Poses for Osteoporosis Treatment
In today's video we will go through a series that will help you prevent and treat osteoporosis.
Yoga Pose: Cat-Cow Ondulations
We'll begin with cat-cow ondulations. Come into hands & knees, and moving with the breath, inhale, look up, lift up the tailbone, and as you exhale curve the spine, spread the shoulderblades, and lift up the belly button into the spine. Moving a few times with the breath. This warms up the spine and brings flexibility. And then coming to stillness.
Yoga Pose: Plank
Step your knees back, and come into a plank pose. Osteoporisis can be prevented and treated with weight-bearing exercises. Yoga is an excellent weight-bearing exercise because it's also low impact.
Yoga Pose: Cobra
From plank move very slowly and with awareness all the way down into cobra. And again moving with awareness, as you inhale, come up, move the elbows towards each other, hug the shoulderblades in towards each other, keep a long spine, and as you exhale come down. Move like this a few more times. The inhale carries you up, and the exhale brings you down.
Yoga Pose: Sphinx
Place your elbows underneath your shoulders, and come up for sphinx pose. Reach your chest between your arms, lift the heart. This helps to strengthen and work on the upper spine. Again it is important that you move slowly, mindfully, and with awareness to prevent any fractures. As you're ready, slowly come down.
Best Practices for Using Yoga Poses for Osteoporosis Treatment
To build bone mass, practice this series at least 30 minutes per day, 5 days a week. I'm Barbara Alvarez, thank you for watching. To learn more, visit us on the web at About.com.
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