5 yoga posture holds strong bones

Osteoporosis or loss of bone mass can put you at high risk of fractures and joint pain. Although this condition is common in older people, we can not rule out the possibility that young people also suffer from these bones. A balanced diet can prevent osteoporosis; Yoga can also be a great way to stop and even slow down the process of osteoporosis.

1. posture of the tree

As a one-legged posture, this posture improves balance and concentration, and also strengthens the muscles in the legs and central muscles. In this position, the lower part of the body acts as a support for the upper part when you stand upright on one leg

 Perform :

• Start with standing posture, with your legs together, with two ears on your hips.

• Place the weight on the left leg, bend the right leg, place the foot on the left thigh. You can start from lower spots like ankles, and improve if you are not familiar.

• The palms are put together, placed in front of the breast in a prayer position. When inhaling, extend your arms over your shoulders, splitting your hands apart and facing each other.

• Hold position for 30 seconds to 1 minute.

• Lower down and repeat on the opposite side.

2. Triangular posture

This position helps you stretch the muscles and strengthen the function of organs in the body. Unlike other postures, this posture requires you to open your eyes when doing so to balance.

As with other yoga postures, you should practice this posture 4-5 hours after meals to ensure that the food is digested and provides enough energy for you.

Perform 

• Stand up straight, with two legs straight out to form a 45 degree angle.

• Roll the left foot at a 45 degree angle and then rotate the foot to a right angle of 90 degrees, so that the right heel is aligned with the middle of the left foot.

• Inhale at the same time raise your arms across the shoulder, palms down. Both hands and shoulders relax comfortably
• Push the thighs to the left and stretch the upper body to the right

• Exhale at the same time put your right palm on the floor, outside the right foot. If you can not get to the floor, you can put it on the lower leg

• Extend left arm towards the ceiling, palms facing forward. Keep your left shoulder back. Turn your head up to the left, keeping your spine straight and relaxed

• Hold for 10 to 30 seconds

• Take a breath, go back straight. Do the opposite to the right.

3. Bridge posture

Yoga posture is a very important posture and is extremely useful in treating thyroid-related diseases, back pain, neck pain, neurological problems and more. This posture affects the spine and nerves so it is good for the body and mind, which increases the flexibility of the back.

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• First, lie down in a backstroke position
• Put your hands next to your hips
• Bend your knees and grasp your ankles with your hands. You may also not need to grasp your ankles and knit your hands together.
• The distance between the feet should be as wide as the shoulders
• Take deep breaths, lift your back up. Feeling the tension of your back and neck
• Hold your position for 30 seconds or longer, and steady and slow breathing
• Slowly lay down, breathing slowly and deeply, relax
• Repeat 3-5 times

4. Supta Padangustasana (lying position lifting a toe grip)

is a yoga posture that improves your physical and mental health. The posture is a lyengar posture level for beginners. Practice in the morning when the stomach is empty and hold this position for 30 seconds.

Benefits  - Supta Padangusthasana strengthens the muscles in your body and reduces muscle tension. Posture relief of indigestion and prostate stimulation.

5. Savasana

Savasana posture or corpse posture is a type of relaxation posture usually performed at the end of a yoga session. This posture is an Ashtanga yoga posture for beginners. Practice it when the stomach is empty if you practice it before other yoga exercises. Relax in 10 to 15 minutes.