Bones are the most important part of our body. Building strong and healthy bones is essential. Bones are our basic structure and also protect our organs like lungs and heart. Eat foods that are rich in nutrients, stay active and fit, limit your caffeine and alcohol intake, and quit smoking to keep bones strong. The body needs vitamins C and D for strong bones. It also prevents bone-related diseases like osteoporosis. Doing yoga asanas improves body weight which helps in maintaining bones and increasing strength. Know which postures will help.
vajrasana
Standing straight, take the arms outside the body.
Lean forward and slowly lower your knees.
Keep your body weight on your heels and point your toes out.
Calf muscles should be pressed from your thigh.
Keep your ankles close to each other.
Do not place the toes on top of each other, but the right and left should be next to each other.
Place your palms on your knees with your palms facing upwards.
– Straighten your back and look forward.
– Repeat 3 sets of 30 seconds each.
padahastasana
Start by standing in position.
– Exhale and slowly lower your upper body from the hips and touch your nose to your knees.
Keep palms on either side of your feet.
Initially, you can bend the knees slightly, keep the stomach on your thighs and keep your fingers or palms down.
Slowly straighten your knees and try to touch your chest with your thighs.
Edomukhi Savanasana – Downward Dog Pose
Balance on feet and hands. Keep the palms under the shoulders and the knees under the hips.
– Raise your body by pushing with your palms and toes.
– Straighten knees and elbows forming an inverted ‘V’ shape with your body.
The palms should be placed shoulder width apart.
– Bring your feet closer. Your body weight should be equal between your feet and palms.
– Keep your focus on your toes.
Spend some time in the sun for Vitamin D. Do Surya Namaskar, Pranayama exercises like Bhastrika and Linga Mudra. Do these asanas regularly for 30 seconds each, repeat it up to 3 times.