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Physical Fitness | Bikram Yoga North Brisbane

Bikram Yoga Helps Improve Bone Mineral Density

In our last post, we looked at how Bikram Yoga (BY) helps with physical fitness. This week, we will discuss how BY improve bone mineral density, which is important all through out our lives, but especially as we age.

Maintaining bone mineral density (BMD) reflects the strength of bones, and is important in reducing instances of osteoporosis and falls-related fractures. Healthy lifestyle choices such as nutrition, regular exercise – especially resistance training, and impact based activities, help minimize BMD loss and reduce the risk of fractures later in life.

Yoga can be an excellent tool in helping maintain peak bone mass and slow down bone loss. We know some of the main components of the BY practice is balance, flexibility, lubrication of joints, increased range of motion, spinal alignment and a significant improvement in lower-limb strength. It’s also a weight-bearing exercise, where students use their own body weight to create resistance in the postures and torque on the bones to build bone density, much in the same way you build muscle strength (through Wolffs Law). Bones get stronger and stay strong when they are called upon to do more. Given all of this, your yoga practice helps keep you more stable and sturdy, helps reduce the risk of falls and fractures, and helps maintain BMD, especially for those who cannot engage in high-impact or more dynamic activity such as running.

A study in 2010, “Bikram Yoga as a Countermeasure of Bone Loss in Women“, clearly shows this link between BY and a higher BMD – saying that BY practitioners had above average bone mineral density at the lumbar spine, hip and in total body scores. Even more impressive, each of the subjects had a total body calcium Z-score one standard deviation above the norm for their age and ethnic cohort. Please click on the highlighted title to read the article yourself.

If you have a story you’d like to share on how BY has helped with your own body, we’d love to hear, and if possible, feature you in our newsletter or on social media! Please talk to Sherry at reception, or send your story to info@bikramyoganorthbrisbane.com.au . You can follow us on Instagram @bikrambrisbane

How Bikram Yoga helps with your Physical Fitness

Over the next weeks, we are going to explore the benefits of the Bikram Yoga series, and will begin with how Bikram Yoga helps with your physical fitness.

Physical fitness consists of five fields of health (cardiovascular fitness, muscular endurance, muscular strength, flexibility and body composition), and six skill-related fields (balance, reaction time, speed, agility, power and coordination). The health related fields are particular interesting as they are associated with better overall health and lower risk of chronic disease, disability and mortality.

After reading through some research performed on a group of Bikram students over an eight week period in Colorado, USA (link is at bottom of this blog), the observed recordings and data proved what we all experience in our bodies from a consistent Bikram practice. The research results showed significant increase in both upper and lower body range of motion, balance, muscular endurance and strength, coordination, and reductions in back pain, adipose tissue (body fat), inflammation, and BMI due to the increased energy expenditure. Lastly, they did note a significant improvement in cardiorespiratory fitness in individuals who were otherwise more sedentary, asthmatics and older. There were also recordings of improvements in hormonal-imbalances.

Of course how your nourish your body with food and lifestyle choices will influence your physical fitness as well, we cannot ignore that. However, the benefits of a regular Bikram practice will put you in good stead towards feeling your best and moving confidently as you age. The twenty-six postures and 2 breathing exercises systematically moves fresh, oxygenated blood to one hundred percent of your body, to each organ and fiber, stimulating each of the body’s system to perform optimally, it boosts detoxification, enhances coordination, flexibility and balance, and requires you to both use and improve your own body strength.

We love hearing from our students how their health and lives have changed since including Bikram into their routine. If you have story to share, please let us know at the studio, on our blog, or any of our social media pages. We are on instagram – @bikrambrisbane and facebook – Bikram Yoga Nundah.

We look forward to seeing you at the studio xx

You can look further at the studies here:

https://insights.ovid.com/crossref?an=00124278-201303000-00035

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