Whilst our ability to build new bone deteriorates with advancing years, I have had clients whose bone density has improved after a year of Pilates and yoga, so it’s worth working at it. These five key yoga asanas will help build strong bones in the teens/early 20’s; maintain during our 30’s/ 40’s and certainly help prevent fractures during our 50’s and beyond.
► Chakravakasana
► Salabhasana
However, building back strength is crucial for protecting the spine and this asana is ideal. No pain or discomfort; hold for 10 breaths for all following poses.
► Navasana
Quite simply, core strength will help maintain pelvic stability and balance. Hold for 10 breaths whilst you pull up the pelvic floor and draw back the lower abs.
► Utkatasana
Fierce pose will strengthen the hips, thighs and entire lower body. The model is slightly too tucked with the tailbone, so try to maintain a comfortable curve in the lower back: neither too concave nor convex.
► Vrksasana
Tree pose is of course a balance posture so stay close to a wall for support and gradually useless. Excellent for lower body strength too.
Josie is a health, fitness & lifestyle adviser & a Pilates & yoga instructor with 30+ years experience. http://www.bodysoulwell.com Follow me on Facebookhttps://www.facebook.com/Josie.McKenlay/ & Twitterhttps://twitter.com/JosieMcKenlay