​How Yoga and Ayurveda Can Support Stronger Bones in Women with Osteoporosis
Osteoporosis is a major health concern, especially for women as they age. Weakening bones increase the risk of fractures, leading to a significant impact on mobility and overall well-being. While conventional treatments include medication and dietary changes, holistic approaches like yoga and Ayurveda offer promising natural ways to support bone health. Let’s explore how these ancient practices can strengthen bones and improve overall wellness.

The Power of Yoga for Bone Health
Yoga is well-known for its benefits in improving flexibility, balance, and strength, but did you know it may also support bone density? Certain yoga poses create gentle resistance and weight-bearing effects that can help stimulate bone growth and prevent bone loss.

Scientific Research on Yoga and Osteoporosis
A study published in Topics in Geriatric Rehabilitation examined the effects of yoga on bone density in women with osteoporosis. Researchers found that participants who practiced 12 specific yoga poses daily for two years experienced increased bone mineral density in the spine, femur, and hip compared to the control group. These findings suggest that yoga can be a safe and effective method for maintaining and improving bone strength (Fishman et al., 2009).

Another study in the Journal of Alternative and Complementary Medicine explored the effects of yoga on fall prevention in older adults. The results showed that yoga improved balance, coordination, and muscle strength, reducing the likelihood of falls and fractures, which are major concerns for women with osteoporosis (Greendale et al., 2012).


Best Yoga Poses for Bone Strength
Practicing these yoga poses regularly may help support bone health:

1. Tree Pose (Vrksasana) – Improves balance and strengthens leg bones.
2. Warrior II (Virabhadrasana II) – Builds bone density in the hips and legs.
3. Bridge Pose (Setu Bandhasana) – Strengthens the spine and reduces stress.
4. Cobra Pose (Bhujangasana) – Helps maintain spinal bone health.
5. Chair Pose (Utkatasana) – Works on the lower body, stimulating bone growth in the hips and knees.

Ayurveda’s Role in Strengthening Bones
Ayurveda, the ancient system of natural healing from India, offers insights into maintaining strong and healthy bones. According to Ayurveda, osteoporosis is linked to Vata imbalance, which leads to dryness and fragility in the body, including the bones.


Ayurvedic Herbs for Bone Health
Ayurveda recommends specific herbs and minerals to nourish and strengthen bones:

1. Ashwagandha – Supports bone regeneration and reduces stress, which can contribute to bone loss.
2. Shatavari – Rich in phytoestrogens that help maintain hormonal balance, crucial for bone density in postmenopausal women.
3. Guduchi (Tinospora Cordifolia) – Known for its anti-inflammatory and bone-strengthening properties.
4. Hadjod (Cissus quadrangularis) – Traditionally used to heal fractures and improve bone mineral density.
5. Sesame Seeds & Almonds – Naturally high in calcium and healthy fats that nourish bones.

Ayurvedic Lifestyle Tips for Bone Strength

1. Daily Oil Massage (Abhyanga) – Applying warm sesame oil to the body helps strengthen bones and reduce Vata imbalance.
2. Sun Exposure for Vitamin D – Ayurveda emphasizes daily exposure to sunlight to support calcium absorption and bone health.
3. Bone-Nourishing Diet – Including dairy products, leafy greens, nuts, and warm, cooked foods enhances calcium absorption.
4. Gentle Movement & Yoga – A combination of yoga and Ayurvedic self-care practices helps maintain bone health naturally.

Embracing a Holistic Approach
Yoga and Ayurveda offer a complementary approach to conventional osteoporosis treatments. By integrating weight-bearing yoga postures, a bone-strengthening diet, herbal support, and mindful self-care routines, women can take proactive steps toward stronger bones and a healthier life.


At Wild Lotus Thai Massage and Ayurveda, we believe in an integrated approach to wellness. In addition to Yoga and Ayurveda, Thai Massage offers another powerful tool for improving circulation, relieving stress, and gently stimulating the bones and muscles. By combining these three holistic modalities, we provide a comprehensive path to strengthening bones, restoring balance, and promoting overall well-being. Whether you’re looking to prevent osteoporosis or support your body through natural healing, our tailored therapies can help you feel strong, supported, and vibrant.


Would you consider incorporating yoga, Ayurveda, and Thai massage into your osteoporosis prevention plan? Share your thoughts below!

​
References

1. Fishman, L.M., et al. (2009). Effects of yoga on bone mineral density: A pilot study. Topics in Geriatric Rehabilitation.
2. Greendale, G.A., et al. (2012). Yoga decreases fall risk and improves balance in older adults. Journal of Alternative and Complementary Medicine.

When yoga poses are practiced in between  Traditional Thai Massage treatment, it can further support those with Sciatica.  A knowledgeable Thai-Vedic Specialist or Yoga Instructor can teach you the proper alignment and postures to help with sciatica. When combined with deep breathing this can be an excellent daily self care routine. 
​
1. Gentle Stretches: Certain yoga poses focus on stretching the lower back, hips, and legs, helping relieve tension and improve flexibility in those areas. Poses such as Child’s Pose, Pigeon Pose, and Cat-Cow can be particularly beneficial.

2. Strengthening Muscles: Strengthening core and pelvic floor muscles can help alleviate pressure on the sciatic nerve. Postures such as Plank and Bridge can enhance core stability, which is crucial for spinal health.

3. Stress Relief: Yoga encourages relaxation and mindfulness, reducing stress that can exacerbate pain. The mental focus cultivated during practice helps in managing the emotional aspects of chronic pain.



ABOUT AUTHOR 
Tara specializes in Traditional Thai Massage, Ayurveda and Yoga and offers an integrated and holistic approach to wellness through her private practice. She has spent the past 17 years learning, and growing her holistic wellness practice. She  is recognized by Thai Healing Alliance as an advanced practitioner and instructor, and has received a diploma in Ayurveda Health Counselling from the California College of Ayurveda and Ayurvedic Herbal Practitioner in the SVA Lineage with Tracy Webb. She is also a 500-EYRT  Kripalu Yoga Instructor.