12-minute yoga for strong and healthy bones
Health / / December 19, 2019
Due to the physical therapist at Columbia University (USA), Lauren M. Fishman (Loren M. Fishman), who for years collected data about yoga and its effects on bone health, there is evidence that yoga can be an effective means of preventing osteoporosis. He developed a set of 12 asanas, which help maintain the health of bones and spine.
In 2005, Dr. Fishman started his small study of yoga movements, which eventually yielded very encouraging results. In 2009, according to information received, 11 participants, practicing yoga, increased bone density in the spine and the hips as opposed to the seven participants who were not engaged in yoga.
A standard treatment option for osteoporosis are special medicines that have a rather unpleasant side effects and are expensive. Side effects of these drugs are gastrointestinal disorders. Indeed, the studyE. S. Siris, J. Yu, K. Bognar, M. DeKoven, A. Shrestha, J. A. Romley, A. Modi.Undertreatment Of Osteoporosis And The Role Of Gastrointestinal Events Among Elderly Osteoporotic Women With Medicare Part D Drug CoveragePublished in the journal Clinical Interventions In Aging, showed that only 28% of the 126 188 participants started taking drugs prescribed to them. The rest chose to abandon, to avoid stomach problems.
Based on his research Dr. Fishman offers yoga as an alternative, less dangerous and less expensive version of the prevention of osteoporosis. In addition, yoga improves the sense of balance and coordination, making movement more relaxed, increases bone density and improves your mood.
Yoga, opposing one another a group of muscles, stimulate the production of osteocytes (bone cells).
Some scientists have disagreed with Fishman, so he got volunteers from all over the world and engaged in research. The experiment lasted from 2005 to 2015. In it 741 people attended. 227 participants (202 of them were women) performed 12 daily certain asanas. The mean age of subjects was 68 years. 83% of them suffer from osteoporosis or osteopenia (initial stage of osteoporosis).
At the beginning of the experiment, researchers collected data on changes in bone mineral density were performed biochemical analysis of urine and blood, did an x-ray of the spine and hips. Then each of the participants received CDs videotrenirovkami consisting of 12 asanas.
After 10 years, scientists have conducted repeated analyzes. The results showed an increase in bone density in 227 participants who practiced yoga almost every day. The rest of the participants received an improved motor coordination and sense of balance, flexibility, the lack of back pain and fractures (for all the time of the experiment, no party has not received any fracture). Despite the fact that their bone mass is not increased, it is not subsided. Since it has been proven that yoga can be a very effective preventive measure.
The complex of 12 asanas
Thus, the complex consisted of Vrikshasana (tree pose), Utthita Trikonasana (triangle pose), virabhadrasany II (Warrior II pose) parshvakonasany (the side of the triangle) parivritta Trikonasana (twisted triangle) shalabhasany (locust pose), Seto bandhasany (half bridge posture) supta padangushthasany I (supine posture hand to the leg I), supta padangushthasany II (supine posture hand to the leg II), marichiasany II (twisting with straight leg) ardha matsiendrasany (twisting a bent knee) shavasana (postures corpse).
Vrikshasana
Utthita Trikonasana
Virabhadrasana II
Parshvakonasana
Parivritta Trikonasana
Shalabhasana
Seth bandhasana
I supta padangushthasana
Supta padangushthasana II
Marichiasana II
Ardha matsiendrasana
Savasana
Each pose is performed for 30 seconds. In general, such a charge takes only 12 minutes. Think about the fact that just 12 minutes a day will give you a healthy spine, strong bones, good posture, improved coordination and sense of balance. And add a good mood, and as a bonus stress resistance!