Yoga Poses

Effective Yoga Poses That’ll Keep Your Bones Healthy

There are some yoga asanas that helps to strengthen bone health. Yoga is the best activity to prevent and heal certain ailments. It helps to promote physiological process stimulation. Yoga also keeps your mind calm.

In 2015, The New York Times issued an article saying how bone health influences men and women by practicing yoga after diagnoses of osteoporosis and osteopenia.

This long-term study discovered that the accumulated 90,000 practice hours no one from 741 participants with the age of 68 got any fracture after doing 12 minutes of yoga. 227 participants who followed the routine of yoga practice improved their bone density in femur bones and spines.

Bone Decline

Bone is a living tissue that regularly broken down and renews. This breaking and renewing process effect on bone density. Sometimes it causes bone deterioration and amelioration and leads to osteoporosis.

Bone loss is sure as you begin to age. Women and men get increased bone mass until the age of 30. After the age of 30, bone density begins to decline. They increase the osteoporosis as you reach the mid-40s.

8 Yoga Poses For Bone Health

Now you understand how bone density occurs and how you get osteoporosis. Here are some good yoga poses to make bone stronger.

1.Trikonasana (Extended triangle pose)


It is an easy yoga pose to perform and get benefits. The Trikonasana makes you stretch the whole body while helping to strengthen your bones and lower body.

Trikonasana: How to Do?

  • Stand straight and put your legs to 3-4 feet apart.
  • Keep your right foot outside at 90-degrees and left foot at 15 degrees.
  • Align your center of the right heel with the mid of the arch of your left foot.
  • Remember that you should press your feet to the ground and balance body weight equally over your both feet.
  • Take a long breath as you breathe-out and flex your body to the right side under your hips. Maintain your waist straight. Raise your left hand upward and let the right hand touch the floor. Make sure to form a straight line with both arms.
  • According to your comfort level, let your hand rest over your shin, ankle and out of right foot over the floor. No matter you keep your hand, make sure not to twist your waist sides.
  • Instantly anchor on the left arm. Let it stretch out to the ceiling and align with your shoulder top. Manage your head in a neutral pose or twist it to your left with the gaze set over your left palm.
  • Flex your body sideways and avoid moving forward or backward. Your pelvis and chest should open widely.
  • Stretch completely and focus on supporting your body. Breathe deeply and exhale. Let your body relax breath in and come upward. Leave your arms toward your sides and keep your feet straight.
  • Repeat the similar move for the left leg.

Trikonasana: Science Behind

This asana makes you feel how much you allow your legs for granted. Your legs are powerful and graceful. When you feel separated from your lower body, Trikonasana help to rekindle your trust in the strength of the lower body.

This asana makes you learn stability, evenness, and expansion. These are the three primary principles of hatha yoga. It increases the stability and strength of your feet and legs and torso.

Stretching your legs and arms helps to bring evenness in your body. As you will be able to balance your torso, arms, and legs, your mind gets even steady.

Trikonasana: Benefits

  • It helps to strengthen the ankle, legs, knees, arms, and chest.
  • Trikonasana helps to stretch and open your hips, groins, calves, spine, hamstrings, chest, and shoulders.
  • It helps to boost mental and physical stability.
  • It stimulates and improves your digestion in entire abdominal organs.
  • Trikonasana helps to lower sciatica and back pain. It also works as a therapy for osteoporosis, flat feet, infertility, and neck pain.
  • It cures anxiety, reduces stress.

Contraindications and Precautions

  • There are some essential things to learn while following this asana.
  • Do not do this yoga pose if you are suffering from neck problems. You can do it by watching straight and having a neck even.
  • People with high blood pressure should look down instead of looking up.
  • People with heart problems should practice this yoga asana opposite to the wall while keeping the top arm over the hip.
  • It is good to skip doing this asana if you have low blood pressure, headaches, and diarrhea.

Tips for Beginner

  • Beginners should always follow the tips to prevent further issues.
  • Lock the back of your torso and heel opposite to the wall to manage steady pose.
  • While entire asana, keep your back straight.
  • While moving your body, avoid twisting with your hips.

2.Setu Bandha Sarvangasana (Bridge Pose)

The Setu bandha Sarvangasana is another helpful yoga pose for bone health. It helps to stretch the chest, neck, and back. Perform this pose for at least one minute to stretch your chest and spine. You can also use block below your back for more support.

Setu Bandhasana – How to Do?

  • Start the asana by lying level on your back.
  • Curve your knees and spot your feet on the floor hip-width separated. Ensure that your lower legs and knees are set in a straight line.
  • Give your arms a chance to rest close to your body, with your palms confronting downwards.
  • Breathe in, and lift your back (upper, lower, and center) off the floor. Come in your shoulders, and ensure your jaw contacts your chest without moving it. Let your shoulders, arms, feet to maintain your weight.
  • Firm up your posterior as you squeeze them. Ensure your thighs are lateral to one another and the ground.
  • Twist your fingers and drive your hands harder to the ground to lift your waist higher.
  • Hold the position for at any rate a moment. Inhale gradually and profoundly.
  • Breathe out and discharge the posture.

The Bridge Pose: Science Behind

The Setu Bandhasana also called the bridge pose. It opens up the heart, shoulders, and chest. The bridge yoga pose also helps to stretch hip flexors, spine, back neck, and thighs.

It keeps your heart higher than the head during this asana and creates mild inversion. The Bridge pose provides benefits to relieve anxiety, stress, fatigue, headaches, insomnia, and mild depression.

It calms down your mind and normalizes blood pressure. The opening of the lungs helps to improve lung capacity and relieve asthma.

The Setu Bandhasana helps to stimulate the thyroid gland and manage metabolism.

Setu Bandhasana: Benefits

  • The Setu Bandhasana helps to make back muscles stronger. This stretch removes the back stress.
  • This yoga asana benefits to tone your spine, neck, and chest.
  • Practicing Setu Bandhasana lower depression, anxiety, stress, and calm down your brain.
  • This asana opens up the thyroid and lungs and lowers the problem.
  • The Set Bandhasana also helps to massage your digestive organ and improve the digestion process.
  • This yoga also benefits menstrual pain and pregnant women and relieve the menopause.
  • It also assists sinusitis, high blood pressure, asthma, osteoporosis, insomnia, and asthma.
  • It also improves your blood circulation.

Contraindications and Precautions

There are some cautions to follow and remember while practicing Setu Bandhasana.

  • People with neck injury must not do this yoga asana or take doctor’s permission.
  • Pregnant women can perform this asana under expert guidance.
  • People with back pain should avoid doing this asana.

Beginner’s Tips

Beginners must remember that while rolling shoulders below, they must not draw away forcefully from your ears. It will overstretch the neck. Therefore, gently raise the tops of your shoulder near ear while pushing inside of your shoulder blades apart from the spine.

3.Ardha Matsyendrāsana (Seated Twisting Pose)

The Ardha Matsyendrasana is another yoga pose for healthy bones. This pose keeps the pressure on your spine. It helps to activate bone production and exceptionally helpful to relax your neck and back while promoting your bone health. Doing mild twist helps to stretch your back and keep some pressure over vertebrae.

Ardha Matsyendrasana: How to do?

  • Sit straight by keeping your legs stretched out. Ensure to keep your feet together and let your spine erected.
  • Now, flex your left leg to move your left leg heel lies next to your right hip. You can also put your left leg stretched outward if you feel comfortable.
  • Then, keep the right leg next to your left knee by getting it on your knees.
  • Twist your waist, shoulder, and neck near your right and set your eyes over your right shoulder.
  • Keep your spine erected.
  • There are different ways to keep your arms to raise and lower the stretch. Do it in a simple way to put your right hand back of you and left hand over your right knee.
  • Be in this pose for some time around 30-60 seconds and take a slow breath but deeply.
  • Breath out and release your right hand, waist, chest, and neck one by one. Relax and come back in the straight pose.
  • Repeat the steps on your other side, then breath out to come back front.

Ardha Matsyendrasana: Science Behind

It is a body twist yoga in sitting pose. It is extremely relaxing for your body. This pose provides a lot of good benefits. Trying this pose is easy, but the best thing is twisting. When you contract your waist muscles and rotate your spine while taking deep breathing, it will provide great benefits.

Be conscious and make sure to gain the benefits of Ardha Matsyndrasana. This asana assists in stretching your outer thighs and hips. This twist strengthens your spine as it rehydrates and squeezes the spongy disc between your vertebrae. Doing this helps to compress as your age increase.

Try to skip slumping, and slouching this asana, it will reduce the spinal rotation degree. For performing a deep twist, you must increase the length of your spine and create enough space in your vertebrae.

Deepen your breath as you stretch and lengthen yourself and breath out twist deeper.

Practicing this yoga regularly helps to face reality and make you understand what happens in your spine, hips, and mind.

Ardha Matsyendrasana: Benefits

  • This yoga asana helps create flexibility in your spine and tone your spinal nerves. It also improves your functions of the spinal cord.
  • This yoga helps in muscles stretch in one side of your body as it compresses the other side muscles.
  • This yoga asana also reduces back pain and stiffness between the vertebrae.
  • It also helps to heal a slipped disc.
  • This asana helps to twist your abdominal organs and promote digestive juices and functions.
  • It also stimulates the pancreas in diabetic people.
  • This asana regular the adrenalin secretion and bile.
  • This asana eliminates the tension and stress from back muscles.
  • It opens your chest and promotes oxygen supply in the lungs.
  • Doing this asana helps to detoxify and purifies the blood in the internal organs.
  • It also cures the infection of the urinary tract.
  • This asana helps relieve menstrual disorders.


  • Here are a few alerts to pursue while doing Ardha Matsyndrasana.
  • Individuals with the brain or medical procedures or stomach medical procedures ought to abstain from doing this asana.
  • The people experiencing minor disc issues can get benefits from this asana.
  • You should make it under the supervision of expert or doctor recommendations.
  • Avoid doing this yoga while menstruation conditions and pregnancy as they create a strong squeeze in the abdomen.
  • People suffering from peptic ulcers and hernia should also avoid this asana.

Tips for Beginner

A beginner should follow some hand variations to perform this pose. Sit over a blanket and perform this pose. Before doing arm variations and, wrap you one arm near your raised leg, hug your thigh near your torso. After doing practice, you can begin trying other variations.

4.Parivrtta Trikonasana (Revolved Triangle Pose)

The Parivrtta Trikonasana is another good pose to have stronger bones. The twisting pose assists to stimulate bone production. It helps to avoid fracture and increase bone building movement.

Parivrtta Trikonasana: How to do?

  • Stand straight over the mat, similar to Tadasana.
  • Take 3-feet away step back from your right foot and twist it out at 25-degree to side. Let your left toes point forward.
  • Your hips should point face to the side of the mat.
  • Quickly look at the alignment of feet. Maintain it to the hip-width distance using both heels level with each other. The arch and heel must also remain level.
  • Put your left hand over the waist, and breath-in and lift your right-hand overhead as you stretch the spine.
  • Strongly root the out part of the back foot and pull the lower part of your belly. Therefore, your lower back should be supported.
  • Breath out and add forward at your waist. Ensure your spine should be stretched as you come near to your right arm.
  • The range of motion and flexibility make your right-hand reach till your shin on the ground out of the foot. Breath-in and keep extending by the crown of your head, it helps to make sure your spine is extended.
  • Instantly check if the outer part of your right foot is strongly rooted in the floor. Then, breath-in and rotate to your left. Stretch from your left arm to the upward as you see at it.
  • Take a slow breath and hold in this pose for some time.
  • Look at the left foot and stretch your belly to exit this pose.
  • Breath-in and gently rise. Put your hand over the waist and get your feet together. Do the same asana for another side.
  • Take a slow breath and hold in this pose for some time.
  • Look at the left foot and stretch your belly to exit this pose.
  • Breath-in and gently rise. Put your hand over the waist and get your feet together. Do the same asana for another side.

Parivrtta Trikonasana: Science Behind

There are two powerful energies linked with Parivrtta Trikonasana. The first one is about rooting your legs toward earth, and the second is giving energy up through the stretched arms. This asana is a perfect combination of Sukha and Sthira or ease and effort. By this, others like hard and soft, expansion and contraction, ascending and descending, solar and lunar are also named of this asana.

However, this asana seems like a flex, as you come to the floor, you will realize it is good balancing. You will also feel comfortable and steady if you use your core and leg muscles properly to support it.

As you get your level right, you will get your strength flexibility for balancing physically. Performing this asana gives you a sense of free and steady mind.

As your one arm comes to the floor, and the other soar to toward upward, you will feel stability that will make stay focused.

Parivrtta Trikonasana: Benefits

  • It provides the best stretch to your legs and strengthens the bone.
  • The spine and hips also get the best stretch.
  • Performing Parivrtta asana opens up your chest and improves breathing.
  • It also relieves your back pain
  • This asana helps to stimulate abdominal organs and promote digestion.
  • It also balances your concentration, focus.


If you have spine or back injury, then you should follow expert guidance. Otherwise, you can avoid doing this asana. Make sure to skip doing this asana in the following conditions.

  • Low blood pressure
  • Diarrhea
  • Migraine
  • Headache
  • Insomnia

Tip for Beginner

If you find a narrow position, this asana can be easy to perform. Therefore, a beginner should perform this yoga near to the inner foot.

5.Utthita Parsvakonasana (Extended Side Angle Pose)

Utthita Parsvakonasana

The Utthita Parsvakonasana is the best yoga pose to strengthen your bone health. You can perform this pose by putting your hand over the floor or placing a forearm over the knee.

Utthita Parsvakonasana: How to Do?

  • Stand over the mat by facing the long side of your mat and keep your legs at distance. Keep your heels level with each other.
  • Keep your right foot to twist in a way to make your toes point towards the small edge of your mat and put your left toes at a 45-degree angle.
  • Breath out and flex the right knee, maintain your thigh parallel to the ground.
  • Keep your knee over your ankle and level with the first two toes. Let the base of your big toe grounded over the floor, but your thigh must be turned out near little toes.
  • Breath-in and engage your lower belly in way of pulled up.
  • Breath-out and extend your body on the right leg. Get your right arm down. You can also put your elbow over your right thigh or keep the hand over the floor out to the right foot.
  • Stretch your left arm toward the roof and let your palm face front.
  • Turn the out upper left arm to your face and then try to reach above head, let your arm come near to the left ear.
  • Hold the outside of your left foot above the floor, and then twist the right side of your butt moderately under.
  • Make sure that your spine and neck lengthen, let your neckline with the spine. Turn your gaze near your left arm.
  • Rotate your ribcage upward and face the roof. Balance yourself and squeeze your feet strongly. Keep your spine light and face soft.
  • Be in this pose for some time and breath in and get back in Tadasana.
  • Take rest and do it for the other side.

Utthita Parsvakonasana: Science Behind

It is a natural sequence from Warrior Pose II. The warrior II is the capacity to throw the spear. While doing this asana, you will perform like throwing a spear. From a straight torso in the Virabhadrasana II, there is a sequence to lateral flexing Utthita Parsvakonasana.

While doing Warrior Pose, the back arm should be stretched away from your body and in Utthita Parsvakonasana arm should stretch above the head.

As you combine the shoulder, arm while anchoring of back foot into the floor, it makes a stretch for the upper body. The main thing about this asana is breathing. You need to use the associated muscles for breathing to open your chest and deepen your inhalation as you take rest while breathing out.

Utthita Parsvakonasana: Benefits

  • This asana helps to stretch and strengthens the ankles, knees, and legs.
  • It gives a good stretch to the chest, groins, spine, lungs, waist, and shoulders.
  • This asana helps stimulate abdominal organs.
  • It also increases your stamina and relieves constipation.
  • This asana promotes infertility, and relieve menstrual discomfort, lower backache, sciatica, and osteoporosis.


If you are experiencing the next conditions, then withdraw doing this yoga.

  • Insomnia
  • Headache
  • Low or high blood pressure
  • Neck problem

Tip for Beginner

  • Beginners may find this asana difficult to perform.
  • Put your heels arched to the ground as you flex the front knee in the pose.
  • Reach the fingertips of your lowered hand over the floor.
  • You must support your back-heel opposite to tackle the initial problems. Then, flex your front knee and reduce your torso toward the side, you must assume that you are pushing the wall against your heel.
  • Let your forearm rest on your thigh of the flexed knee to handle the second problem.

6.Salabhasana (Locust Pose)

The Salabhasana also called as locust pose or grasshopper. It is the best exercise for the legs and back. It works on strengthening your bones. Lift your upper torso and legs to perform this pose.

Salabhasana: How to Do?

  • Lie over your abdomen on the floor and put your hands by side.
  • As your breath-in, raise your upper torso and legs.
  • Raise your legs by using your inner thighs without flexing your knees.
  • Be in this pose for one minute and relax.

Salabhasana: Science Behind

The Salabhasana looks similar to a locust while rest, but this asana is a resting pose. It is like grasshopper is about to jump backward. It makes you learn how to make your mind focus. You will be calm and alert.

This asana helps to learn the proper alignment of other backends such as the Urdhva Mukha Svanasana, Dhanurasana, and the Chakrasana.

This pose helps to enhance your back and abdomen. It promotes your bone health and balances the backbend.

Generally, the backbends require the limbs to force your body opposite to gravity. But Salabhasana does not use legs and hands, so, it makes the abdomen and back to work harder to raise your body.

Locust Pose: Benefits

  • The locust yoga pose stimulates the whole body and promotes blood circulation.
  • This yoga asana helps to balance the acid-base in your body.
  • It strengthens your thighs, arms, legs, shoulder, calf muscles, and hips.
  • It relieves tension and stress.
  • The locust pose promotes metabolism and reduces weights.
  • It tones your body and enhances posture.


Avoid doing Salabhasana if you are suffering from migraine, headaches, spinal injury, or neck.

Pregnant women also avoid this asana.

People with neck injury must look down at the ground and put your head in an inactive position. You can also try supporting your head over a folded blanket.

Tip for Beginner

Beginners can try with lifting legs, putting the upper body overground. Use your hands for extra support.

7.Vriksasana (Tree Pose)


The Vrikasana is also called a tree pose. It helps to strengthen your bone. It is popular and hit by Padmasana. Practicing this pose for one minute, make your bones stronger. It also stretches your muscles group and calms down the mind.

Vrikshasana: How to Do?

  • Stand straight and lower your arms to your sides of the body.
  • Somewhat flex your right knee, then put the right food high upward on the left thigh. Ensure to keep your sole firm and level over the root of your thigh.
  • Keep your legs straight and balance.
  • Now, breath-in and gently lift your arms over your head and bring them near in a namaste pose.
  • Get straight at some distant and put your gaze. It will help you manage balance.
  • Manage your spin straight and taut your body yet flexible. Breathe deeply and exhale to relax.
  • Slowly get your hands down from your sides and relax your legs.
  • Get back to the original position and stand tall and straight.
  • Do this pose for your left leg.

Vrikshasana: Science Behind

This asana focusses on balancing your posture. It benefits to improve your balance and promote your nervous system. Balancing will help your mind to focus and realize your balance. It helps to relieve tension and stress.

The Vrikshasana helps stabilize your body and mind through stretching. This also strengthens your bones and joints to stretch your chest and hips. It relaxes your shoulder and tones your arm bones.

Vrikshasana: Benefits

  • Doing Vikshasana helps to strengthen your spine while improving your balance.
  • It helps to improve your neuromuscular system.
  • It helps to tone your legs and make tendons and ligaments of feet stronger.
  • Your knee will get stronger and loosen the hip joints.
  • This yoga asana strengthens your inner ears, eyes, and shoulders.
  • It helps to relieve your sciatica suffering and lower flat feet.
  • It enhances your concentration and mental health.

Vrikshasana: Precautions

  • While doing Vrikshasana yoga, make sure to keep your sole lifted and avoid keeping it side.
  • Keep your foot beside your knee to prevent bent in the frontal plane.
  • People suffering from high blood pressure should avoid lifting arms overhead for more time. You can hold near chest in Anjali pose.
  • This pose is not suitable for the patient of migraines and insomnia.

8.Ardha Chandrasana (Half Moon Pose)

The Ardha Chandrasana also called half-moon pose. It helps to tone your legs, abdomen, glutes, and spine. Performing this pose to heal osteoporotic pain and promote bone health. You can also use a block for other variations to normal pose.

Ardha Chandrasana: How to Do?

  • Begin with Trikonasana from your right side. Put your left hand over the left hip. Breath-in and flex your right knee and turn the same foot around 12 inches forward.
  • Forward your right hand and put it behind the right foot toes while making this movement.
  • Breath-out and turn your right hand to the floor. Squeeze it down.
  • Make your right leg straight and lift your left leg over the floor. Balance yourself and put your left leg strong. Avoid locking your right knee. Your knee cap should be straight and not level inwards.
  • Twist your top body to your left and turn left hip moderately forward. Set your left hand above your left hip. Place your head in an inactive pose as you look forward.
  • Put your body weight over the leg and let your hand down to the floor to balance. Make sure to push your sacrum and scapulas opposit the back of your torso.
  • Be in this pose for some time and relax and do again for another side.

Ardha Chandrasana: Science Behind

Chandra refers to the moon in the Sanskrit language, and it is a hint for the moon’s brilliance. This pose is similar to the flat edge of the half-moon as the body and raises your leg draw a line. The energy in standing leg and stretch arm is supposed to radiate such as the bright moon.

It is a disorienting asana helps to make you aware and create balance. It is difficult to radiate out in asana that requires balancing. If you focus on asana, it will create stability while tailbone, legs, and shoulder blades.

Ardha Chandrasana: Benefits

  • Doing the Ardha Chandrasana benefits to make the spine, abdomen, thighs, butts, and ankle stronger.
  • This asana helps to give a good stretch to calves, hamstrings, chest, shoulders, groin, and spine.
  • It will help to balance coordination.
  • This yoga relieve stress and improve digestion
  • It reduces menstrual disorders and prevents pain.
  • It relieves your back pain.


People with the following problems should avoid doing this asana.

  • Diarrhea
  • Low blood pressure
  • Insomnia
  • Headaches and migraines

Tips for Beginner

Beginner feels difficult to perform this asana to reach the ground with a hand. Begin with the highest block and reduce the size as you start to balance and feel comfortable.

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