- Uttanasana
Also Known As – Padahastasana, Hasta Padasana, Standing Forward Bend
Benefits – This asana stretches, tones, and strengthens the bones in the lower spine, legs, and hips. It also ensures that every part of the body is oxygenated and balanced. It works on the reproductive system and improves hormonal imbalances. Just ease into the asana. Do not push yourself too much when you begin, or else you will be left with an injury. With practice, you can progress.
2. Tree Pose (Vrkshasana)
Stand in Tadasana. Bend your right knee and rotate your right thigh outward without turning your pelvis. Lift your right foot and place it above the ankle or knee of your left leg (but not against the knee itself). Bring palms in front of your chest.
3. Virabhadrasana II
Also Known As – Warrior Pose II
Benefits – This asana is amazing because it works on your arms, spine, and legs. It strengthens the muscles as well as the bones. This asana also helps improve the balance in the body. It helps with better circulation and hormonal imbalances too.
4. Utthita Trikonasana, Extended Triangle Pose
From a wide stance, rotate your left leg so your foot and knee turn out 90 degrees. Lengthen your torso over your left leg. Place your left hand on your left shin, the floor, or a block. Stretch your right arm up.
5. Ardha Pincha Mayurasana
Also Known As – Dolphin Pose
Benefits – This asana works wonders in strengthening your spine. It lengthens the spine, removing all the stress trapped in it. It gives the bones and hamstrings a good stretch, which strengthens the legs. The circulation of blood is improved, and hormonal imbalances are rectified.
6. Salabhasana, Locust Pose
Lie face-down on your mat with your arms alongside your torso. Lift your chest forward and up as you raise your legs and stretch them out behind you. Lift your upper body and legs without straining, streaming your arms along your torso.
7. Setu Bandhasana
Also Known As – Bridge Pose
Benefits –This asana works primarily on enhancing blood circulation and strengthening the back. It is a great asana for women as it works on their reproductive system and helps rectify the level of estrogen in the body.
8. Supta Padangusthasana II, Reclining Hand-to-Big-Toe Pose II
From Supta Padangusthasana I, hold both ends of the strap in your right hand. Keep the left side of your body grounded as you extend your right leg out to the right side and lower it toward the floor.
9. Urdhva Dhanurasana
Also Known As – Chakrasana, Wheel Pose, Upward Facing Bow Pose
Benefits – You must make sure you practice this asana only once you have been practicing yoga for osteoporosis for a while, and you have seen progress. It is an advanced asana for osteoporosis, and can work as a check to see how much you have progressed. This asana enhances oxygenation and nutrient absorption all over the body, owing to better blood circulation. It also helps to strengthen the arms and the legs. Since the reproductive organs get a good massage, this asana also helps to regulate the hormones in the body.
10. Supta Padangusthasana I, Reclining Hand-to-Big-Toe Pose I
Lie on your back. Hook a strap around the ball of your left foot; hold an end of the strap in each hand. Straighten your left leg, drawing it up toward the ceiling without lifting your left sitting bone.
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