Yoga and Naturopathy for Osteoporosis

Osteoporosis, which literally means porous bone, is a disease in which the density and quality of bone are reduced. As bones become more porous and fragile, the risk of fracture is greatly increased. The loss of bone occurs silently and progressively. Often there are no symptoms until the first fracture occurs. It is the most common reason for a broken bone among the elderly. Bones that commonly break include the vertebrae in the spine, the bones of the forearm, and the hip.


Gentle practice of resistance after activation of joints is important to regain strength.

Yogic Kriya: Kunja, Sankhaprakshalana, Sukshma Vyama of the whole body.

Asana: Pawanmuktasana, Uttanpadasana, Markatasana, Kandharasana, Setubandhasana, Matsyasana, Salabhasana, Dhanurasana, Bhujangasana, Ardhmatsyandrasana etc.

Pranayama: Kapalbhati, Bhastrika, Anulom Vilom, Agnisar, Bahiya etc

Mudra: Vayu Mudra

Meditation: Meditate daily.

Diet Therapy:

Deficiency of Calcium should be tackled with enough intakes of milk, milk products, white sesame seeds, soya, water chestnut, peanuts, chuna(calcium hydroxide) etc. Take sesame milk daily.

Deficiency of Vitamin D should be removed with sufficient intake of fruits sufficiently exposed in sun rays or having sun bath every day. Have some dry fruit in the morning.

Sometime excessive protein intake also causes deposition of uric acid in the joints causing problem in nutritional absorption.

Avoid heavy food, fried food, sweets, sugar, maida made food and fast food etc.


Drink warm water. To prevent constipation with take triphala at night with lukewarm water, increase roughage intake, drink warm water, eat on time and have proper 6-8 hrs sleep. Mud pack on abdomen, enema, massage and steam bath. Take sun bath and drink water charged in white bottle with sun rays.

Written by Yogaguru Dr Mohan Karki

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