A study by the Columbia College of Physicians and Surgeons, New York, has confirmed that yoga exercises help strengthen bones and can reduce osteoporosis. Here in our online magazine, our fitness expert has put together some of the exercises used in the study for you.
An overview of the exercises:
1. The Tree
• How to do it:
Slowly put your weight on your right leg. Once you are well-balanced, place your left foot against the inside of your right leg, either above or below the knee. Hold the pose for 30 seconds if possible, then switch sides.
• The benefit:
trains balance and willpower.
2. The Triangle
• How to do it:
Stand with your legs wide apart and turn your right foot outward. Lift your right arm sideways to shoulder height, palm facing down. Place the back of your left hand on your lower back, leaning your torso to the right. Now place your right hand next to your right knee. Turn your head to the left and look up over your shoulder. Continue to lean your torso to the right and stretch your left arm vertically upward. Hold the pose for 15 seconds, then switch sides.
• The benefit:
This yoga exercise strengthens the leg and back muscles.
3. The Second Warrior
• How to do it:
Extend your arms out to the sides at shoulder height. Spread your legs wide enough so that your ankles are under your wrists. Turn your right foot outward and bend your left leg. Press your right foot into the floor; the outside of the foot should remain on the ground. Keep your left knee over your heel. Keep your back straight and engage your entire body. Hold the pose for 15 seconds, then switch sides.
• The benefit:
strengthens the entire body and provides confidence and self-assurance.
4. The Side Angle
• How to do it:
Get into the second warrior position. Your right foot is in front. Focus on the position of the front knee: bend it and align it above the foot at a maximum angle of 90°. Make sure the knee does not buckle inward. Open your pelvis to the side. Rest your right elbow lightly on your right thigh just above the knee. Turn your torso upward and stretch your left arm past your ear.
• The benefit:
strengthens thigh and gluteal muscles, stretches the muscles of the hips and flanks, and strengthens the back and neck.
5. The Seated Twist
• How to do it:
Sit down and stretch both legs out in front of you. Bend your left knee and lift it over your stretched right leg, placing your left foot next to your right knee. Now also bend your right knee and guide your right foot toward your left hip. Press your right arm against your left knee and straighten your back. While rotating, your gaze is directed forward, toward your left hand, or over your left shoulder. The rotation is always toward the upright leg. Hold the pose for a few deep breaths, then switch sides.
• The benefit:
keeps the back supple and has a detoxifying effect on the digestive organs.
6. The Locust
• How to do it:
Lie flat on your stomach with your feet hip-width apart. Your arms are extended backwards parallel to your body. Palms are facing each other. As you inhale, lift your head, while simultaneously engaging your leg and back muscles to lift your chest, arms, and legs. Hold the pose for a few breaths, then lower yourself and relax; repeat three times.
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• The benefit:
strengthens the entire back musculature and opens the groin area and the chest.
7. The Bridge
• How to do it:
Lie on your back with your legs bent about a hand's breadth from your pelvis. Your hands rest relaxed beside your hips, palms facing down. Your shoulders are on the floor, and your gaze is directed upward. Now place your feet firmly into the ground and slowly lift your pelvis as your chest moves toward your head. Your thighs form a line with your torso. Thighs, knees, calves, and glutes are strong. Then, if possible, roll your shoulders inward more, clasp your hands together, and pull them toward your feet. Hold for 10 to 15 seconds and repeat three times.
• The benefit:
strengthens glutes and thighs and opens the heart.
Expert tip from Susanne Baumann-Cox:
Repeat the entire sequence two to three times, several times a week. Your body and mind will thank you.
