The following is an excerpt from Jill Miller’s article on yoga therapy titled “Can Yoga Prevent Osteoporosis? 72 Seconds Is the Magic Number”:
“There are many factors that contribute to the weakening of our bones as we age: poor nutrition, genetics, smoking and lack of exercise, to name a few. But a new study tells us that a yoga practice can not only help prevent these crippling conditions — it actually builds the bones back up!
…Dr. Loren Fishman and his study partner Ellen Saltonsall presented the most compelling information about this killer disease (i.e., Osteoporosis is called the “silent disease” because bone is lost with no signs. You may not know that you have osteoporosis until a strain, bump, or fall causes a bone to break..) ‘it cannot be over-’emphasize that bones need STRESS (no, not the anxiety building kind) to maintain strength. Yoga poses act on the bones by “applying forces of opposing muscle groups to them that greatly exceed gravity, stimulating bone cells (osteocytes) to create more bone.” They also suggest that yoga greatly improves arthritic joints by circulating synovial fluid, and stimulating all of the connective tissues around the joints, helping to mobilize these stagnant tissues.
Fishman then said that there is a magic number to initiate this process of new bone growth. 72 seconds. Yes, you must hold your pose for 1 minute and 12 seconds to reap the benefits. This should be approached gradually, as building up the strength to maintain a pose for 72 seconds may take months — but it will be well worth it. Plus, you will be rewarded with less stress (the anxiety-producing kind) and improved breathing, sleep and coordination. You have nothing to lose … and you can gain bone density!”
Yes, minimum 72 seconds is my motto… and that’s about 6 (@ 6 count) full breath cycles for most people.
Holding patterns with grace … BLISSFUL:)
