Yoga Teacher Training in Rishikesh – Yoga poses to strengthen your bones

Yoga Teacher Training in Rishikesh

Yoga Teacher Training in Rishikesh – Yoga poses to strengthen your bones

Bones are an integral part of our well-being in Yoga Teacher Training in Rishikesh. So, it is important to build strong and healthy bones during childhood and adolescence. Bones play a vital role in our health by providing structure, protecting organs such as the lungs, and heart, anchoring muscles and storing calcium.

After the age of 30 years, there will be a slight loss in bone density but you can take preventative steps during adulthood to protect your bone health. To improve bone health, you are advised to perform weight-bearing and resistance training exercises.

Yoga Teacher Training in Rishikesh

These increase bone formation during bone growth and protect bone health in older adults, including those with low bone density. Yoga Teacher Training in Rishikesh employs the use of your own bodyweight to perform various postures that help to maintain and build strength in the bones.

You can play an active role in protecting and enhancing your bone health. Get enough vitamin D, sufficient nutrients, stay physically fit, limit your intake of caffeine and alcohol, and quit smoking. You can also supply your body with the daily required quota of vitamins C and D.

Lemon peels assist in the maintenance of bones as they contain a high amount of calcium and vitamin C. They also prevent common bone-related diseases like osteoporosis. Along with exposing yourself to sunlight at dawn, the practice of Surya Namaskar or Sun Salutation can increase bone density while practising Yoga Teacher Training in Rishikesh.

yoga-for-bones- Yoga Teacher Training in Rishikesh

Include the following asanas as part of your regular Yoga Teacher Training in Rishikesh regime, holding each asana for up to 30 seconds, repeat up to 3 times. Follow a committed practice for 4-6 months to experience its benefits.

Dandasana
dadasana - Yoga Teacher Training in Rishikesh

Formation of the posture:

  • Start in a seated position and stretch your legs out forward.
  • Join your legs bringing your heels together
  • Keep your back straight
  • Tighten the muscles of your pelvis, thighs and calves
  • Look ahead
  • Place your palms beside your hips on the floor to support your spine
  • Relax your shoulders
  • Hold this asana for 30 seconds.

Malasana
malasana - Yoga Teacher Training in Rishikesh

Formation of the posture:

  • Begin by standing straight with your arms by the sides of your body
  • Bend your knees, lower your pelvis and place it over your heels
  • Ensure that your feet remain flat on the floor
  • You may either place your palms on the floor beside your feet or join them in front of your chest in a gesture of prayer
  • Spine remains erect
  • Breathing Methodology Exhale as you squat down.

Padahasthasana
padashasthana - Yoga Teacher Training in Rishikesh

Formation of the posture:

  • Begin by standing in Samasthithi
  • Exhale and gently bend your upper body down from the hips and touch your nose to your knees
  • Place palms on either side of feet
  • As a beginner, you can bend your knees slightly resting your stomach on your thighs and place your fingertips or palms down.
  • With practice, slowly straighten your knees and try to touch your chest to your thighs.

Parvathasana
Parvathasana - Yoga Teacher Training in Rishikesh

Formation of the posture:

  • Start on all fours, ensuring palms are under the shoulders and knees below hips
  • Pushing off from your palms and toes lift up your pelvis
  • Straighten the knees and elbows forming an inverted ‘V’ shape with your body
  • Palms should be placed shoulder-width apart
  • Bring your feet closer and lift up your heels
  • Your bodyweight should be distributed between your toes and palms
  • Keep your focus on your big toes
  • Breathing Methodology
  • Inhale as you raise your pelvis and heels up. Exhale as you release from the pose.

Vrikshasana
vrisk - Yoga Teacher Training in Rishikesh

Formation of the posture:

  • Begin in Samasthithi
  • Lift your right leg off the floor and balance your weight on your left leg
  • Place your right foot on your lift inner thigh as close to your groin as possible.
  • Support your foot with your palms to bring it in place.
  • After you find your balance, join your palms in Pranam Mudra at your heart chakra.
  • Raise your Pranam towards the sky.
  • Straighten your elbows and ensure that your head is in between your arms.
  • Repeat the same with the alternate leg
  • Hold this asana for 30 seconds.

Samasthithi/Tadasana
Samasthithi - Yoga Teacher Training in Rishikesh

Formation of the posture:

  • Stand tall with big toes touching and heels together.
  • Draw in your abdominals and relax your shoulders down and back.
  • Take 5-8 breaths while actively engaging your leg muscles.
  • It’s a great pose to keep your posture tall and strong. It keeps the feet healthy.

In addition to 200 Hour Yoga Teacher Training in Rishikesh, engage in activities such as walking, jogging, and climbing stairs. This can help you build strong bones and slow down bone loss. Calcium particularly plays a vital role in building strong bones.

Yoga Teacher Training in Rishikesh

A calcium deficiency can lead to diminished bone density, early bone loss, and an increased risk of fractures. Consume your daily quota of calcium-rich foods such as milk, cheese and other dairy foods.

If you are vegan, make green leafy vegetables – such as broccoli, cabbage and okra, soya beans, tofu, soya drinks with added calcium and nuts part of your regular diet.

Yoga Teacher Training in Rishikesh

Get in Touch: Yoga With Raj, Tapovan, Rishikesh, Uttarakhand, 249201, India +91-9319065118 [email protected]

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