Yoga and health of your postures against osteoporosis hueso:12
We reproduce an article published on the website for your interest About in Spanish. It is signed by José Valadés and its original title is ' yoga and the health of your bones. 12 poses of yoga to combat osteoporosis'.
It is well known that the practice of yoga is linked to health in general. Its promoters say it improves the quality of life, reduce stress, promotes detoxification of the body and maintains and increases flexibility and muscle tone. But it is not so common to ensure that yoga can help to produce healthier bones.
The health of the bones has been linked for years to calcium. Decalcification, in effect, increases the risk of fractures and osteoporosis.
However, there is more behind this story. The bones are producing blood and must be porous. To avoid fractures, its flexibility is more important than its rigidity. A diet for healthy bones should not include an overabundance of calcium, but it requires other minerals and nutrients.
Like almost all the complementary and alternative medicine, yoga is difficult to validate in a medical study, because there is little interest in sponsoring the study - as do not provide economic benefits to the pharmaceutical industry - and it is difficult to isolate the variable "yoga" in a control group, compared to give or not to give a medicine.
As a result, the recognition of the benefits of yoga is going very slowly, even though we know that it is of great help for health.
The link between yoga and bones
The key figure in the relationship between yoga and bone health is the doctor Loren Fishman, specialist in rehabilitation of Columbia University. According to a study initiated in 2005, people who practice yoga can regain bone density, using it instead of medical treatments.
The reason why this occurs is difficult to determine, especially as physical as yoga, meditation or tai chi therapies are not oriented to a specific condition, but rather promote health in general.
What part of reducing stress, increasing oxygenation or improve circulation solves the problem of decalcification?
Yoga better than drugs
One of the disadvantages of osteoporosis medications is that they have adverse side effects, such as gastrointestinal problems, to the extent that more than one quarter of the patients diagnosed with osteoporosis avoid follow the treatment.
Yoga, not only attends the problem - although, perhaps, does slow-, also It improves posture, balance and alertness. All of them contribute to reduce the risk of falls and fractures.
In a second study to more than 700 individuals, Dr. Fishman detected specific movements of yoga that would help improve the health of the bones. People who participated in the program were all older, with a history of osteoporosis or osteopenia, and among them had suffered a total of 109 fractures. During the pilot program, none of them reported any fracture of bones.
This is a list of the yoga poses, or asanas, recommended to stimulate the bone development. Most of them are basic, so anyone can make them, and some are intermediate, which means that they can be constrained, or they can be incorporated once it has achieved some flexibility with the practice.
I have reproduced the Sanskrit name, due to the fact that the translations are not always accepted.
- Virabhadrasana II
- Uthita parsvakonasana
- Parivrtta Trikonasana
- Setu Bandha Sarvangasana
- Utthita Supta until Pādāṅguṣṭhāsana
- Straight-legged twist
- Marichyasana and marichyasana III