Osteoporosis for most woman at period of menopause as a
fearful matter, but manifestlyosteoporosis also can attack the man with age
around 70 year. The sign of osteoporosis difficultbe detected since
early, usually there are some sign such as the back beginstoop, high of body
dwindle till 3 cm, breakable bone, the rib felt pain,stomach trouble, breakable
tooth, and respiration disorder.
At this moment many way for prevent osteoporosis, not
only with givecalcium that enough and doing healthy life but with yoga that
owning easy andspecial movement be done, besides yoga movement emphasize at
stretching andresistance will giving added value to preventosteoporosis,
making strong bone and form of body more proportional.
The yoga movement to prevent osteoporosis as
follows :
1. Tree pose.
Upstanding by lifting one foot and be put at thigh tabletop of near by pelvis,push foot to thigh by slowly. Hand be put in front of. Holding up 15 - 20second and repeat with other foot.
2. W on the wall.
Upstanding with foot position rather be buckling. The back patch at wall andboth hand form of W. Inhale breath with slowly, exhale breath , both hand godown with body position downwards till rather tortous. Inhale breath and liftbody to position initially. Doing six times.
3. Hip opening.
Sleep of supine with foot position be bended. Inhale breath and moment exhalebreath while lift the hip to up like bridge position. Hold up during 20 second.
4. Plank.
Position like push up, both of elbow bended to patch in floor, both of the handin position grasp and put down in front of face. Take care of body position sothat diametrical and become one line. If both foot unable for support can bebended. Hold up during 15 - 20 second and repeat twice.
5. Back extension ( with arms and legs ).
Sleep lay down with chest downward, shoulder opened and neck position be pulled forwards. Stomach come into,foot be pulled backward, and hand pulled forwards. Lift both extremity at thesame time. Otherwise strength, needn't be done at the same time, can doingcommutation. Hold up during ten second.
Upstanding by lifting one foot and be put at thigh tabletop of near by pelvis,push foot to thigh by slowly. Hand be put in front of. Holding up 15 - 20second and repeat with other foot.
2. W on the wall.
Upstanding with foot position rather be buckling. The back patch at wall andboth hand form of W. Inhale breath with slowly, exhale breath , both hand godown with body position downwards till rather tortous. Inhale breath and liftbody to position initially. Doing six times.
3. Hip opening.
Sleep of supine with foot position be bended. Inhale breath and moment exhalebreath while lift the hip to up like bridge position. Hold up during 20 second.
4. Plank.
Position like push up, both of elbow bended to patch in floor, both of the handin position grasp and put down in front of face. Take care of body position sothat diametrical and become one line. If both foot unable for support can bebended. Hold up during 15 - 20 second and repeat twice.
5. Back extension ( with arms and legs ).
Sleep lay down with chest downward, shoulder opened and neck position be pulled forwards. Stomach come into,foot be pulled backward, and hand pulled forwards. Lift both extremity at thesame time. Otherwise strength, needn't be done at the same time, can doingcommutation. Hold up during ten second.
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