Bone Health

Around one-third of adults over 50 have bone density loss, which affects up to 40 million Americans. Bone density loss occurs when your bones don’t get the minerals they need to stay strong. Osteopenia has a higher prevalence in women (especially in the postmenopausal phase), people over 50, people who smoke or use tobacco and regular alcohol users. Osteopenia has also been linked to other health conditions, including diabetes, hyperthyroidism, malnutrition, calcium or Vitamin D deficiency, eating disorders and some autoimmune diseases. Hormonal imbalances can also cause bone density loss, especially low estrogen in women and low testosterone in men. 

Being slender and petite increases your risk for low bone density. Caucasian and Asian women are also at higher risk. Up to half of post-menopausal white women have low bone density. While women are at higher risk, older Caucasian and Asian men should also get screened: around one-third of white and Asian men over 50 experience osteopenia, according to Harvard University.

Anatomy

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Primary Anterior muscles working in Asana

  • Pectoralis major
  • Pectoralis minor
  • Serratus anterior (to stabilize the scapula when arm elevation against gravity)
  • Sternocleidomastoids

Active posterior muscles

Movers for raised hands:

Deltoids (especially anterior and middle fibers)

Trapezius (upper fibers for scapular elevation)

Rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis)

Levator scapulae (assists in lifting the scapula)

Movers for back bend :

Erector Spinae (iliocostalis, longissimus, spinalis): Run along the spine; extend and stabilize the vertebral column.

Multifidus: Deep spinal stabilizer, helps control segmental extension.

Quadratus Lumborum: Supports lumbar extension

 

 

 

What could stop me???

Muscles

  • Without strong posterior muscles, a backbend could endanger the ligaments, joints of the back. 
  • If the anterior muscles are not toned properly, the stretch in the front of the trunk is restricted.

Anti Inflammatory medication

  • Inflammation (swelling) usually happens when your immune system sends cells to fight infections or heal an injury. Health conditions can make your immune system go into overdrive. This can lead to inflammation causing more problems than it helps. Steroids make your body slow down the production of the chemicals that cause inflammation.

    Steroid-Induced Secondary Osteoporosis

    Corticosteroids (also known as glucocorticoids, cortisone, or steroids) are powerful anti-inflammatory drugs that can cause bones to weaken and become prone to fracture.

    • They stimulate the activity of osteoclasts (which are bone-absorbing cells).

    • They prevent the formation of osteoblasts (which are bone-building cells).

    • They interfere with the small intestine’s ability to absorb calcium. Corticosteroids can prevent the small intestine from absorbing the calcium your body needs, and the calcium that’s not absorbed is excreted in your urine. When your body isn’t absorbing calcium from the small intestine, it takes calcium away from your bones. Calcium is an essential nutrient for bone health.

Fascia

  • Unlike muscle and joint injuries, fascia adhesions tend to feel better with movement and also respond well to heat therapy, which helps bring back the tissue’s elasticity.
  • For some people, adhesions can worsen over time, causing the fascia to compress and contort the muscles it surrounds. This can result in hard, tender knots in the muscles, called trigger points

Posture

  • While in standing posture, leaning the legs too forward will take the spine into extreme lordosis.

Yogic Managment

The human being is not merely a combination of body and mind; it transcends these limited confines. We consider the health of an individual across all dimensions of existence. Rather than merely treating the symptoms of a condition, a holistic approach, as outlined in our ancient texts of Ayurveda and Yoga, targets the root cause and establishes a robust foundation.

 

 

 

 

Annamaya Kosha

Sharira

Annamaya Kosha Physical Plane

What can help??

  • Staying physically active by participating in weight-bearing exercises such as walking.
  • Eating a nutritious diet rich in calcium and vitamin D to help maintain good bone health.
  • Quitting smoking, or not starting if you don’t smoke.

Contra indications

Before attempting to work on the area or movement, understand its health. Some of us have specific health scenarios or conditions, that are strong reasons not to attempt the practice.

Take support and train yourself slowly and consistently

Take the support of chair or wall before attempting to perform a new movement. Donot be overwhelemd by people displaying strong and flexible movements. Donot compare yourself with others. Each one of has different body capacity and flexibility, each one trains different, takes nutrition different, then how can you expect the output to be the same.

Rest

Body has the innate ability to heal itself if given rest. Observe your body posture through out the day and correct if required. Relax your body and mind.

Hydro therapy

Cold water best works for inflammations. Hot water helps for pain relief.

Notice

Which movements are increasing the discomfort? Visit a specialist and explain your body’s response to the actions. Information shared in this website is only for educational purpose.

Yoga Asanas

Sukshma vyayama

 

Vrikshasana

Virabadhra 

Vajrasana

 

Chaturanga dandasana

Urdhva muka Svanasana

In each asana, try to increase the time of attempt. Every extra second you spend comfortably in an asana, is training and building stronger self.

Pranamaya Kosha

Prana flow towards the upper parts of the body.

Manomaya Kosha

  • Japa Ajapa
  • Nama Rupa Dharana
  • Trataka

Bibliography

 

  1. <a href=”https://www.flaticon.com/free-icons/cage” title=”cage icons”>Cage icons created by e.c – Flaticon</a>
  2. https://www.niams.nih.gov/health-topics/osteoporosis#
  3. https://comprehensiveprimarycare.com/what-is-osteopenia/