Can Yoga Strengthen Our Bones?
I recently attended a Brisbane Teachers Meeting organised by Yoga Australia. It included a workshop on Yoga for Strong Bones conducted by James Bone, physiotherapist, Senior Yoga teacher and registered Yoga therapist with Yoga Australia. James has a special interest in Yoga and bone health and has explored this with Dr Loren Fishman and Ellen Saltonstall who have co-authored the book “Yoga for Osteoporosis”.
It was a very instructive workshop and I learnt many interesting facts about the benefits of Yoga for bone health which is particularly helpful when teaching. See the following points:-
1. The more curvature we have in our spine (kyphosis), the more risk there is to our health.
Kyphosis or “Forward Head Posture” is a result of poor posture due to repetitive everyday occupational or recreational habits such as sitting at the computer, hairdressing, beauty and massage therapy etc. It can also be the result of injuries and strains to the neck, poor sleeping positions, sport such as tennis, golf etc. It affects the health adversely because not only does it compromise the function of the lungs and abdominal organs, but it adds pressure or tension to the neck and shoulders resulting in muscle strain, poor circulation, pain and fatigue.It may also increase the risk of vertebral fracture.
2. In yoga, much emphasis is placed on (good) posture as it is the foundation for good health. One of the first asana taught is Tadasana (Mountain Pose) where one stands tall and straight. It is a great starting position, resting pose or tool to improve posture. It also helps improve one’s inner awareness. Awareness training is important when teaching yoga as the student benefits much more by becoming more internally aware and experiencing the benefits of a pose.
3. For balance we use our eyes, ears and proprioceptors (sensory receptors which receive stimuli from within the body, especially one that responds to position and movement).
In Yoga, there are many poses that help us to improve our balance (and awareness), such as, Tree Pose, Eagle Pose, Warrior III.Good balance and co-ordination have great preventative benefits.
4. Yoga postures can improve our bone strength and quality by increasing bone density and structure. Postures such as Extended Side Stretch and lunges (Warrior I and II) are great for strengthening as they “stress” the bones; Revolved Twist and Triangle Pose give a great stimulus to the spine and are good for posture; simple backbends like cobra, sphinx and bridge open the front of the chest and help improve posture and reduce kyphosis. From a “bone” perspective, the practices need to be “active” so as to achieve the required stimulation.
5. Chairs (and other props) can be an excellent support in yoga when we are trying to build up strength. A chair can be used for postures such as Warrior III, Half Moon Pose, even Sun Salutation when working with a student to build up their strength. One can still achieve a good range of movement without the risk of losing one’s balance or falling, which is counter-productive.
6. For Osteoporosis Management
Preventative – emphasis on improving balance and strength
Osteopaenia – emphasis more on posture
Osteoporosis – avoid spinal flexion and extreme twisting
I’ve included some comments and observations from the study on the bone-building benefits of yoga for osteoporosis by Dr Fishman and Ellen Saltonstall.
Osteoporosis (excessive loss of bone mass) is a silent disease which is one of the most widespread chronic health problems found in Western societies. Dr Fishman and Ellen Saltonstall explain that osteoporosis is the cause of millions of vertebral fractures and hip fractures each year.This can bring about a very significant change to one’s life in terms of one’s limited range of activities or having to enter a nursing home.
Dr Fishman has been conducting a major study on the bone-building benefits of Yoga for osteoporosis. He states that “when bone cells get stimulated through being compressed or twisted or elongated, they produce more bone mass until that bone gets strong enough to resist the pressure. In osteoporosis, the bones bend more, so pressure is more effective in stimulating the cells to make bone. Yoga stimulates the bone with isometric contraction at almost every conceivable angle for long periods of time.”
Bones need both structure and density to remain strong. Ellen Saltonstall, yoga therapist and senior certified yoga teacher, explains that “Dense bone mass on its own isn’t the only way to provide protection against fractures; unless the bone fibres are laid down in a way to provide greater strength, the bone mass is not going to be very stable.” The inner structure of our bones is called bone quality.
“Because Yoga poses compress, stretch and twist bones in just about every pose, yoga also may stimulate the formation of an inner bone structure that is able to resist greater amounts of pressure as well as many different types of challenges” states Dr Fishman.
“To die peacefully, we must learn to live in a peaceful way”.
#Yoga #YogaAustralia #Yogaforosteoporosis #EllenSaltonstall #DrLorenFishman #Yogapostures
