YOGA & OSTEOPOROSIS

Guidelines and Cautions 

1. Avoid high-impact exercise and sudden jerking, rapid movements. High-impact exercise is hard on joints and not recommended for people who already have osteoporosis; balance problems; or knee, ankle, or back problems. High-impact exercise that involves bouncing while stretching, or rapid stretching with poor body alignment, may cause crush fractures of weakened vertebrae and exacerbate existing problems due to osteoporosis and poor posture.2. Avoid activities that reinforce a rounding of the upper spine or hunched, collapsed positions that exacerbate poor posture. All activities in which the upper body is hunched can intensify the forces that result in vertebral crush fractures. This includes hunching while
attempting to touch your toes in a standing or seated forward bend. It is especially important for men and women at risk for osteoporotic fractures to practice yoga’s seated poses with adequate props.3. Avoid hyperextension of the neck. Do not tilt your head way back. This action can potentially compress the vertebral arteries and interrupt blood flow to the brain, possibly causing fainting or even a stroke. When lying down, place adequate support under your head to keep your forehead level or slightly higher than your chin. A forward-head position and rounded upper back usually precede the vertebral wedge fractures that result in dowager’s hump.KAPAALBHTI 30min
NARISODHAN 30min
yoga nidra 1/2 — 1 hr
DIET CHART FOR OSTEOPOROSIS :1 Tea (with 1/2 cup skimmed milk) Masala roti, Yogurt (fat free) Orange Whole Wheat Phulkas/Rotis, Mushroom gravy, Channa dal with ghia, Tomato raitha Flavoured milk (low fat) Peanut pulao, Brussels veg sprouts fry, Khatta channa, Buttermilk, Apple
2 Coffee (with 1/2 cup skimmed milk) 100% whole wheat toast, Almond butter, Cut fruits with yogurt (fat free) Papaya Sunshine soup, Wheat rolls, Asparagus stir-fry, Yogurt (fat free) Soy milk Soy pongal, Mint chutney, Onion raitha, Peach
3 Ragi kanji Oats porridge (with 1% milk), Strawberries Watermelon Brown rice, Shrimp with Vegetables, Dal Fry, Cucumber raita Tea (with skimmed milk) Cool cucumber soup, Wheat pasta with vegs, Green Salad, Plum
4 Almond Milk Soy Idlis, Sambar, Tomato chutney Pineapple Ragi Roti (Chapatti), Alu methi (Potato and Fenugreek Leaves Curry), Veg Sambar (Pigeon Pea Dish), Carrot Raita (Side Dish Made With Yogurt) Apple Shake Paneer Naan (Stuffed Cottage Cheese Flat Bread), Cabbage and Peas Curry, Mixed Veg Salad, Yogurt (Fat Free), Banana
5 Milk (1 %Fat) Malt-O-Meal (With 1%Fat Milk), Blueberries Nectarine Cheese Noodle Ring (Baked), Steamed Vegetables, Citrus Salad Banana-Berry Fruit Smoothie