Yoga untuk Penderita Osteoporosis | Yoga with Akbar

Introduction

This tutorial provides a series of safe yoga poses specifically designed for individuals with osteoporosis. These exercises will help improve flexibility, balance, and strength while ensuring safety during practice. Whether you're a beginner or have some experience, these poses can be practiced at home with care.

Step 1: Prepare Your Space

• Choose a quiet area with enough room to move freely.
• Use a yoga mat for comfort and stability.
• Ensure the space is free from obstacles or hazards to prevent falls.

Step 2: Warm-Up

• Start with gentle movements to warm up your body.
• Suggested warm-up exercises:
  • Neck rolls: Slowly roll your head side to side.
  • Shoulder rolls: Lift your shoulders up towards your ears and roll them back.
  • Wrist circles: Move your wrists in circles to loosen them up.

Step 3: Mountain Pose

• Stand with your feet hip-width apart and arms at your sides.
• Distribute your weight evenly on both feet.
• Engage your core and lengthen your spine.
• Hold for 5-10 breaths, focusing on your breath and grounding yourself.

Step 4: Chair Pose

• From Mountain Pose, bend your knees and lower your hips as if sitting in a chair.
• Keep your chest lifted and arms extended overhead.
• Hold for 5 breaths, ensuring your knees do not go past your toes.
• This pose strengthens the legs and improves balance.

Step 5: Cat-Cow Stretch

• Start on all fours with wrists under shoulders and knees under hips.
• Inhale and arch your back (Cow Pose), lifting your head and tailbone.
• Exhale and round your back (Cat Pose), tucking your chin to your chest.
• Repeat this sequence for 5 breaths to enhance spinal flexibility.

Step 6: Warrior II Pose

• Stand with your feet wide apart, turning your right foot out and left foot slightly in.
• Bend your right knee, keeping it over your ankle.
• Extend your arms parallel to the floor and gaze over your right hand.
• Hold for 5 breaths to build lower body strength and stability.

Step 7: Bridge Pose

• Lie on your back with knees bent and feet flat on the mat, hip-width apart.
• Press into your feet and lift your hips towards the ceiling.
• Hold for 5 breaths, engaging your glutes and lower back.
• This pose helps strengthen the back and legs.

Step 8: Seated Forward Bend

• Sit with your legs extended in front of you.
• Inhale and lengthen your spine, then exhale as you hinge at your hips to reach forward.
• If you can, grasp your feet or shins; otherwise, rest your hands on your legs.
• Hold for 5 breaths to stretch the hamstrings and lower back gently.

Step 9: Cool Down

• Finish your practice with gentle stretches.
• Include seated twists and gentle side bends.
• Spend a few moments in a comfortable seated position to close your practice.

Conclusion

Practicing these yoga poses can help manage osteoporosis effectively while promoting strength and flexibility. Always listen to your body, and consult with a healthcare professional before starting any new exercise regimen. Consider incorporating these poses into your routine regularly for the best results, and enjoy the journey of enhancing your well-being through yoga. Namaste!