Osteoporosis is a bone disease that reduces the bone density primarily in menopausal women and occasionally in men as well. It is mostly a part of the normal aging process, and the main factors that cause osteoporosis are hormonal changes in the body and calcium deficiency. The best way to avoid it is to lead a healthy life style with regular and proper muscle strengthening exercises and diet that is enrich with calcium and Vitamin D.

Regular yoga practice is said to improve the muscle strength and help bones retain their density. According to some, yoga at times also builds back the bone density that was lost during osteoporosis. Many osteoporosis patients are seeking help from yoga centers all over the world to get their lives back on track. Yoga teachers lead their osteoporosis patients through a series of poses that strengthen the muscles around the bones that are more prone towards getting fractured.

Yoga ensures that a balance is retained between different glands and organs, thus resulting in a steady supply of hormones that maintain the bone density. In addition, yoga strengthens the skeletal system and the over all physiology of the yogi. Usually Hatha yoga is the preferred practice by women to avoid or control osteoporosis. Hatha has also been technically proven to increase bone strength when performed on a regular basis.

In order to achieve best results for fighting osteoporosis with yoga, most instructors lead their students through a series of basic stretches and muscles loosening postures. Then they move to the asana and pranayama or breathing techniques. Most poses that are performed while standing up are great to build up the lower spine, hips and leg muscles, leading to less weight on the bones in these areas. They also improve the balance of the yogi, which reduces the chances of falling and enduring injury to the weak bones. As the majority of osteoporosis patients are older in age, caution should be used when practicing these poses and if possible, support from a wall or chair should be taken to further minimize the risk of fall in the initial sessions.

The basic standing exercises are normally started out at a very slow pace and later increased to a more strenuous regime. In addition, simple back bending postures are also helpful in fighting osteoporosis, as they help strengthen the spine. Forward bending and twisting postures are not recommended for osteoporosis patients, as depending on the level of your condition, they may be more harmful than beneficial. So it is best to consult a doctor before starting these poses.

The best back bending poses that prove fruitful for Osteoporosis patients include the following:

The Sphinx
The Cobra
The Bridge
Shoulder stand
Downward facing dog
Warrior
Dancer

All these poses have different benefits and strengthen and stimulate various parts of the body that help to achieve improved bone density. Sphinx, Cobra, Shoulder-stand and bridge are the ultimate spine strengthening exercises, whereas the shoulder stand and bridge stimulates the thyroid gland as well. Although yoga is very beneficial for osteoporosis patients, but as with all forms of exercise routines, one should always utilize common sense and caution when practicing it. Source