Yoga For Bone Health: Poses to Include in Your Winter Routine - Inner Yoga Training

Yoga For Bone Health: Poses to Include in Your Winter Routine

People suffer from bone-related issues, specifically low bone density, osteoporosis, and stiff joints in winter. It is due to aging, lifestyle changes, or due to deficiency in nutrient rich foods. So, for tackling such issues, Yoga comes out as a great boon for people. Various yogic poses are specifically made to target such problems. These postures not only enhance the body’s flexibility but even help maintain the overall body. 

Here we will discuss some yoga poses you can do in winter to maintain your bone health. Let’s have a look at them.

Setu bandha Sarvangasana-Inneryogatraining

  • Setu bandha Sarvangasana: It is one of the most versatile yogic poses that can be performed in a rest as well as strengthening manner. Being known by the name of Bridge pose yoga, it makes your body look like a bridge. The main target area is the core of the body and it strengthens the back muscles of the body. Apart from that, You will notice that your back pain has vanished completely. Eventually, it makes a better version of the body by toning the overall posture. If you perform it daily, there is no need to go for a bone health supplement. 


  • Utkatasana: As the name suggests, this is a chair pose yoga and gives you ample space to strengthen your legs and hands. It produces a sufficient amount of heat in the body and makes it powerful. This may look simple but it requires strength to make the body look like a chair. Although it demands great stamina, it needs a complete focus of breath and mind as well. This pose strengthens bones naturally and makes them stronger than ever before. 

Urdhva Mukha Svanasana-Inneryogatraining

  • Urdhva Mukha Svanasana: It is also known as the upward facing dog pose which helps maintain the overall posture. It causes the contraction of upper back muscles while expanding the lower back. Apart from alleviating back pain, it helps in making a solid core of the body. Strengthening bone density is one of the remarkable Urdhva Mukha Svanasana benefits.


Apart from these yogic poses, a person should include the following nutrient rich foods in his diet to get optimal bone health. 

  • Dairy products: There are several dairy products for bones out there such as milk, ghee, cheese, etc which strengthen the bones. They are rich sources of Calcium and protein and thus enhance bone density. Including them in the daily diet is one of the best things one can do to have strong bones.
  • Soy Foods: These plant-based foods contain the maximum protein content and aid in bone formation to a large extent. They impact the overall bone density and help in making the bones denser. Regular use of soy milk not only prevents osteoporosis but also helps in strengthening the body. Soybeans and bone health are closely associated with each other due to the high protein content of the former. 
  • Nuts and seeds: Almonds and cashews are very fruitful when it comes to bone health. A handful of them daily will give you the optimum results in bone strengthening. Apart from these, sunflower seeds and chia seeds can be consumed for better bone density. So, if you take nuts and seeds for calcium daily, you are supposed to have the best possible bone health. 


Thus it was all about bone health and how it can be developed with the yogic poses in the long run. One needs to perform the above-mentioned poses diligently and take the mentioned products to acquire the best bone health. 

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