Does Yoga Prevent Muscle & Bone Problems?

The ancient practice of yoga has long had a reputation for promoting relaxation and relieving stress. But yoga is also serious exercise. It boosts muscle and bone health in ways that can prevent such common problems as back pain and osteoporosis, a bone-weakening condition. Having strong muscles and bones also means that you’ll be less apt to injure yourself during recreational activities or everyday chores. By practicing yoga regularly, you’ll improve your posture, which helps keep your spine flexible and healthy.

  1. Whole-Body Benefits

    • Yoga movements improve the health of your body in a number of ways. Many yoga poses are weight-bearing – they put pressure on the bones, which makes bones stronger. Weight-bearing poses include those done while standing and positions that involve balancing on the arms. While performing a yoga pose – called an asana – you have to hold your body in the position for an extended period of time, which increases musculoskeletal strength and endurance. Yoga also makes your body more flexible by loosening the muscles and connective tissues surrounding your joints.

    Muscle-Boosting Benefits

    • Research has shown that yoga leads to noticeable gains in muscle strength. In a 2005 study sponsored by the American Council on Exercise, 34 women who were sedentary either took yoga classes for 165 minutes a week or remained inactive over a two-month period. At the end of the study, the yoga group had gains in muscular fitness that enabled them to perform more strength-training exercises, such as push-ups, than they previously could handle.

      Another study, published in "Preventive Cardiology" in 2001, found that a group of people – who also were previously inactive – experienced greater muscle strength and endurance, as well as other health benefits, after taking yoga classes two to four times weekly for eight weeks.

      Because yoga helps build muscle mass and strength, it helps protect against conditions associated with a weakened musculoskeletal system, including arthritis and low-back pain. Yoga asanas also promote mobility in the shoulders and hips, reducing the stiffness that can cause pain and discomfort.

    Bone-Building Effects

    • People who regularly practice yoga see gains in bone mineral density in their spines and hips, helping to protect them against stresses that can lead to fractures and other problems, according to a study published in 2009 in "Topics in Geriatric Rehabilitation." During a yoga session, fresh oxygen, blood and other nutrients flow to your joints as they move through their full range of motion, which in turn nourishes and supports cartilage. This is one way that a yoga discipline is thought to prevent conditions that affect the joints, such as osteoarthritis, according to a study published in 2011 in the "International Journal of Yoga." Another benefit of regular yoga practice is improved body alignment, which can help ward off the weakening and rounding of the spine caused by osteoporosis.

    Before Starting A Class

    • Whether you’re interested in yoga to prevent muscle and bone problems, or because of its overall health benefits, there are several styles to consider. Hatha is a more physical type of yoga that focuses on asanas and breathing techniques. It includes Bikram, Iyengar, Kundalini and several other styles. Before starting a yoga class, be sure to check with your physician – especially if you have a chronic medical condition. This is especially important if you plan to try the hot form of Bikram yoga, which may be practiced in a room with a temperature as high as 105 degrees Fahrenheit.