A Bone Health Doctor Ranked the 12 Best Yoga Poses for Bone Strength.

Tree posture (Vriksasana)

Tree pose has a wonderful way of bringing you to calm. Dr. Fishman believes tree posture strengthens the hip and upper femur. Even with the foot three-quarters down the calf.

Triangle posture (Trikonasana)

According to Dr. Fishman, triangle pose "puts torque on the lumbar spine, the neck of the femur, and the hips and ribs," improving balance.

Reverse Triangle Pose (Parivrtta Trikonasan)

Dr. Fishman says this pose "great pressures develop in the proximal femurs" (the top of the femur bone that links with the hip joint), hip, and lower back.

Warrior 2 (Virabhadrasana II)

“Fabulous mechanical disadvantage means great pressure on the entire forward (bent leg) femur,” Dr. Fishman says of complete warrior posture.

Side angle pose (Parsvakonasana)

Another balance-boosting practice, Dr. Fishman claims side angle pose torques the lower back, top of the femur, and hip bone-making cells.

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Locust position (Salabhasana)

Raises pressures, which stimulate bone-making in the posterior elements of the spine. It also balances the forward concentration on the ribs of the previous poses.

Bridge pose (Setu Bandhasana)

Dr. Fishman recommends bridge pose (Setu Bandhasana) for strengthening the rib cage and lower back.

Supta Padangusthasana I:

This position applies "extreme pressure" to the femur, hip, pelvis (sitz bones), and spine, while stretching the hamstrings.

Supine Hand to Big Toe 2

This position applies "extreme pressure" to the femur, hip, pelvis (sitz bones), and spine, while stretching the hamstrings.

Straight-legged twist (Marichyasana)

Marichyasana, or the straight-legged twist, "puts great pressure" on the sitz bones and pelvis and "great but safe pressure" on the spine.

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