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by
Lisa Marie Bernardo, PhD,
RN, HFI, RYT
The practice of yoga is
associated with increasing
your flexibility and muscle
strength. Did you know that
yoga can strengthen your
bones?
Many yoga poses are
accomplished in standing
positions, which strengthen
the bones of our legs and
hips. The Warrior series,
standing on two legs,
requires us to maintain
muscle strength and stamina.
Similarly, standing on one
leg, such as a tree pose,
requires us to focus and
calm the mind, balance
ourselves on one foot, and
hold the position for a
pre-determined time period.
There
are yoga poses that require
us to bear weight on our
hands and knees, such as a
cat stretch; while the
flexing of the spine
nourishes our vertebrae, the
bones of our arms and legs
are strengthened with our
own body weight. Other poses
require us to bear weight on
our hands and arms only,
such as arm balances.
This is a true challenge of
a practicing yogini!
While
the weight-bearing aspects
of a yoga practice
strengthen our bones
directly, other poses help
our bodies to produce and
use hormones, glucose,
minerals, and other
nutrients that build our
bones and keep them healthy.
When
deciding if a yoga practice
is right for you and your
bones, first consult with
your physician or health
care professional. Look for
a reputable instructor in
your area, or ask your
health care professional for
help. The instructor should
be certified and should be
able to adapt poses to meet
your needs. The Yoga
Alliance lists registered
yoga instructors on their
website (www.yogaalliance.com).
To
prepare for class, introduce
yourself to your instructor
and inform the instructor of
any special health needs you
may have. Dress
in comfortable clothing, and
bring a mat, towel and
bottle of water to drink.
Honor your body by doing
poses that feel right for
you; if you feel pain, stop
the pose and try again. It
may take you a few classes
to grasp the flow of the
yoga practice. You are there
to enjoy yourself and to
meet others who are
interested in being healthy
and strong.
Staying physically active
through yoga can help you to
build bones, strengthen your
muscles, and gain
flexibility, while nurturing
your body, mind and spirit.
Namaste.
Dr.
Lisa Bernardo is an
associate professor at the
University of Pittsburgh
School of Nursing. She
is a registered yoga teacher
through Yoga Alliance.
She maintains a private yoga
and Pilates practice and can
be reached at
lisa@lisabernardo.com.
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