5 Yoga Poses You Can Do To Boost & Maintain Your Bone Density
Exercise is an essential part of our lives. It helps us to stay in shape, which will increase your life expectancy, and it help you keep a positive outlook on life, by releasing “feel good” hormones.
Weight bearing exercises are especially important! Not just for increasing muscle mass and bone density, but to help boost up your metabolism and burn fat long after you have completed your workout.
Think that you need to be a weight lifter to lift weights? Think again!
As you age, especially once you hit the age of forty, you begin to lose muscle mass. If that is not enough, bone loss also becomes a problem, especially with women.
When the body is in need of calcium it can rob it from your bones. Building muscle increases muscle mass, strength and increases bone density.
With a busy lifestyle, making time for exercise is a challenge. With these five simple full body toning yoga poses finding the time won’t be an excuse.
With no equipment to use, they can be done anywhere and whenever you have time. At home, at the office, or on vacation, you can do these simple yet extremely effective exercises.
Lay down with feet flat on the floor, legs shoulder width apart. Place your hands, palm side down, on either side of your body. Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor.
Hold the position for a count of five to ten and release down to the floor. Not challenging enough? To feel that extra burn, raise your heels off the floor while in the holding position.
Stand with feet shoulder width apart and feet firmly planted. Reach your arms up overhead, bend at the knees and lower your hips down towards your heels, like you're about to sit in a chair. Keep your abs tight and your upper body straight. Look down and make sure that you can see your toes. If not, sit a little further back and upright until you can. Once you've found this sweet spot, hold the position for two to five breaths, then release.
Abdominal muscles can be worked every day to build strength and muscle tone. Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominal muscles to prevent your rear end from sticking up in the air. Hold for 20 to 60 seconds.
Begin seated, with your knees bent and feet flat on the floor. Place your hand on the back of your thighs and lean back slightly as you lift your feet off the floor. Straighten your legs and release your arms if it's available to you. If not, you can keep your knees bent and/or your hands on the back of your thighs. You also have the option to place your hand on the ground behind you for added stability. Balance on your sit bones, keeping your spine straight. Take care not to let your lower back sag or chest collapse. Hold for 3 to 5 breaths.
From standing position, turn your toes out 45 degrees. Raise arms up to the side at shoulder height with elbows bent, palms forward. With your spine lengthened from tailbone to crown, squat your hips down until level with your knees. Hold for 3 to 5 breaths.