World Osteoporosis Day 2025: Beat osteoporosis with yoga, breath, balance, strength

Celebrate World Osteoporosis Day 2025 by strengthening your bones with yoga, breath exercises, balance, and strength training. (image: Pexels)

Osteoporosis is a condition where bones become weak and brittle due to low bone density and structural changes, increasing the risk of fractures from minor stress. It is defined by theWorld Health Organisation as a bone density 2.5 standard deviations below that of a healthy young adult or the presence of a fragility fracture.

Postmenopausal women are most affected by this condition due to hormonal changes.Other risk factors include certain hormones, smoking, and long-term use of glucocorticoids. Common fracture sites are the spine, hip, and wrist. While treatments exist, prevention is key. Regular weight- bearing exercises,including yoga, can help maintain bone strength and reduce the risk.

Yoga is known for flexibility. It can also be a tool that helps combat chronic conditions like osteoporosis. This condition causes bones to lose density, making them prone to sudden fractures.While diet and vitamin D, play a major role in strengthening bones, regular movement also helps.

Also read: Bone pain after sprain or fracture? 6 warning signs of CRPS explained by orthopedic surgeon

“ The body thrives on engagement,” says Himalayan Siddhaa Akshar, author, spiritual teacher and founder of Akshar Yoga Kendraa. “ Yoga activates both the muscles and the bones it works byusing weight bearing posture to stimulate bone farming cells, improve balance and prevent falls. And with regular practice, it can help slow or even reverse early degeneration.”

Siddhaa Akshar shares 5 powerful poses to practice daily:

Virabhadrasana II (Warrior Pose II)

• Strengthens the legs, hips, and spine

• Opens the chest and shoulders thus improving posture

• Holding this poses large muscle groups and helps support bones and joints

• Improves body awareness and balance

• It’s stretches, the torso, sideways, improving flexibility in the hips and shoulders

• Promotes even weight distribution across the body

• The twist in this pose boosts circulation and keeps joints well-lubricated

• It’s strengthens the upper spine, shoulders and wrists. These are areas often weekend byinactivity.

• Helps reduce spinal compression, which is a common issue in osteoporosis

• Encourages a gentle back to support spinal health. I know it is a very old.

• Activates glutes, hamstring, and core muscles, key for supporting the spine

• Comes the nervous system and lowers stress levels, which can negatively impact bone health

• Encourages better posture and muscular control

• Improves oxygen flow throughout the body

• Helps regulate hormones, supporting metabolismand regeneration

• A calming practice that supports well-being

Stay Consistent

• Aim for just 20 to 30 minutes of yoga daily to build strength and balance

• Combine yoga with calcium rich foods,regular exposure to sunlight for vitamin D, and good hydration.

• Yoga is a powerful tool for maintaining healthy bones

1. What is osteoporosis?

Osteoporosis is a condition characterized by weak and brittle bones due to low bone density and structural changes, leading to a higher risk of fractures from minor stress.

2. Who is most affected by osteoporosis?

Postmenopausal women are most affected due to hormonal changes. Other risk factors include certain hormones, smoking, and long-term use of glucocorticoids.

3. What are common fracture sites in osteoporosis?

Common fracture sites include the spine, hip, and wrist.

4. How can yoga help with osteoporosis?

Yoga helps by using weight-bearing postures to stimulate bone-forming cells, improve balance, and prevent falls, thus maintaining bone strength.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis