{"id":6625,"date":"2021-08-24T00:00:16","date_gmt":"2021-08-24T00:00:16","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6625"},"modified":"2021-08-25T17:36:57","modified_gmt":"2021-08-25T17:36:57","slug":"5-yoga-asanas-that-improve-your-bone-health-and-reduce-the-risk-of-osteoporosis","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/fr\/5-yoga-asanas-that-improve-your-bone-health-and-reduce-the-risk-of-osteoporosis\/","title":{"rendered":"5 ASANAS DE YOGA QUI AM\u00c9LIORENT VOTRE SANT\u00c9 OSSEUSE ET R\u00c9DUISENT LE RISQUE D\u2019OST\u00c9OPOROSE"},"content":{"rendered":"\n

01\/6 Yoga pour os<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Le yoga est pratiqu\u00e9 dans le monde entier depuis plusieurs ann\u00e9es et sa popularit\u00e9 augmente consid\u00e9rablement en raison de ses avantages incroyables pour la sant\u00e9. De la migraine aux probl\u00e8mes cardiaques, le yoga peut aider \u00e0 soulager les sympt\u00f4mes de toutes sortes de maladies.<\/p>\n\n\n\n

Il y a une autre raison d\u2019ajouter le yoga dans votre routine quotidienne et c\u2019est d\u2019am\u00e9liorer votre sant\u00e9 osseuse. Pratiquer le yoga tous les jours peut aider \u00e0 renforcer les os et \u00e0 r\u00e9duire le risque d\u2019ost\u00e9oporose. M\u00eame la science soutient l\u2019affirmation selon laquelle la pratique du yoga tous les jours peut aider \u00e0 pr\u00e9venir les fractures et \u00e0 r\u00e9duire le risque d\u2019ost\u00e9oporose. Les probl\u00e8mes osseux deviennent plus importants \u00e0 un \u00e2ge plus avanc\u00e9. Il est donc crucial de prendre des mesures \u00e0 partir de maintenant et d\u2019\u00e9viter tout type de complications plus tard. Voici 5 poses de yoga qui peuvent aider \u00e0 am\u00e9liorer votre sant\u00e9 osseuse.<\/p>\n\n\n\n

02\/6Virabhadrasana 2 ou Guerrier 2<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

\u00c9tape 1: Tenez-vous sur le sol avec vos pieds \u00e9cart\u00e9s \u00e0 la largeur des hanches et vos bras \u00e0 vos c\u00f4t\u00e9s.<\/p>\n\n\n\n

\u00c9tape 2: Expirez et faites un grand pas vers votre gauche (2 \u00e0 3 pieds de votre pied droit).<\/p>\n\n\n\n

\u00c9tape 3: Tournez maintenant vos orteils gauches vers l\u2019ext\u00e9rieur et pliez vos genoux \u00e0 un angle de 90 degr\u00e9s.<\/p>\n\n\n\n

\u00c9tape 4: Tournez vos pieds droits vers l\u2019int\u00e9rieur d\u2019environ 15 degr\u00e9s. Le talon de votre pied droit doit \u00eatre align\u00e9 au centre du pied gauche.<\/p>\n\n\n\n

\u00c9tape 5: Soulevez vos deux bras lat\u00e9ralement. Apportez-le au niveau de vos \u00e9paules. Vos paumes devraient faire face vers le haut. Prenez quelques respirations profondes dans cette position.<\/p>\n\n\n\n

\u00c9tape 6: Tournez la t\u00eate vers votre gauche et poussez doucement votre bassin vers le bas autant que vous le pouvez. Faites une pause de quelques secondes, puis revenez \u00e0 la position de d\u00e9part. R\u00e9p\u00e9tez la m\u00eame chose de l\u2019autre c\u00f4t\u00e9.<\/p>\n\n\n\n

03\/6 Vrksasana ou Tree Pose<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Comment le faire:<\/p>\n\n\n\n

\u00c9tape 1: Tenez-vous droit sur le tapis dans une pose d\u00e9tendue. Vos pieds doivent \u00eatre proches les uns des autres.<\/p>\n\n\n\n

\u00c9tape 2: Pliez votre genou droit et placez la plante de vos pieds droits sur votre cuisse gauche.<\/p>\n\n\n\n

\u00c9tape 3: Expirez et inspirez lentement tout en essayant d\u2019\u00e9quilibrer votre corps dans cette position.<\/p>\n\n\n\n

\u00c9tape 4: Levez les mains et apportez-les au-dessus de votre t\u00eate. Joignez les deux palmiers ensemble dans Namaste mudra.<\/p>\n\n\n\n

\u00c9tape 5: Maintenez cette pose 5-10 secondes et, ce faisant, inspirez et expirez.<\/p>\n\n\n\n

\u00c9tape 6: Abaissez ensuite doucement vos mains et remettez votre jambe au sol. R\u00e9p\u00e9tez la m\u00eame chose avec l\u2019autre jambe.<\/p>\n\n\n\n

04\/6 Bridge Pose ou Setu Bandha Sarvangasana<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Comment le faire:<\/p>\n\n\n\n

\u00c9tape 1: Allongez-vous sur le dos, les genoux pli\u00e9s et les pieds \u00e0 plat sur le sol. Vos jambes doivent \u00eatre l\u00e9g\u00e8rement s\u00e9par\u00e9es les unes des autres et vos bras doivent reposer \u00e0 vos c\u00f4t\u00e9s.<\/p>\n\n\n\n

\u00c9tape 2: Appuyez sur les pieds dans le sol, inspirez et soulevez doucement vos hanches en roulant la colonne vert\u00e9brale du sol.<\/p>\n\n\n\n

\u00c9tape 4: Appuyez sur vos bras et vos \u00e9paules sur le sol pour soulever votre poitrine.<\/p>\n\n\n\n

\u00c9tape 5: Engagez vos jambes et vos muscles des fesses pour soulever vos hanches plus haut. Maintenez cette position pendant 4-8 respirations, puis revenez \u00e0 la position normale.<\/p>\n\n\n\n

05\/6 Pose de cadavre ou Savasana<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Comment le faire:<\/p>\n\n\n\n

\u00c9tape 1: Allongez-vous confortablement sur le dos avec vos mains et vos jambes compl\u00e8tement \u00e9tir\u00e9es.<\/p>\n\n\n\n

\u00c9tape 2: Fermez les yeux et essayez de d\u00e9tendre votre esprit et votre corps.<\/p>\n\n\n\n

\u00c9tape 3: Inspirez lentement par vos narines et attirez l\u2019attention sur chaque partie de votre corps \u00e0 partir de vos gardes.<\/p>\n\n\n\n

\u00c9tape 4: Expirez et pensez que votre corps est d\u00e9tendu. Restez dans cette pose pendant 10 minutes, puis revenez \u00e0 la pose normale.<\/p>\n\n\n\n

06\/6 Phalakasana ou pose de planche<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

\u00c9tape 1: Allongez-vous \u00e0 plat ventre sur le tapis. Inspirez et soulevez lentement votre corps pour venir \u00e0 la pose de planche en redressant vos mains et en m\u00eame temps rentrer vos gardes sous.<\/p>\n\n\n\n

\u00c9tape 2: Vos bras doivent \u00eatre perpendiculaires au sol et les \u00e9paules directement sur les poignets.<\/p>\n\n\n\n

\u00c9tape 2: Votre corps doit \u00eatre en ligne droite de la t\u00eate aux talons.<\/p>\n\n\n\n

\u00c9tape 3: Faites une pause de quelques secondes dans cette position et respirez profond\u00e9ment. Revenez lentement \u00e0 la position normale.<\/p>\n","protected":false},"excerpt":{"rendered":"

01\/6 Yoga pour os Le yoga est pratiqu\u00e9 dans le monde entier depuis plusieurs ann\u00e9es et sa popularit\u00e9 augmente consid\u00e9rablement […]<\/p>\n","protected":false},"author":2,"featured_media":6626,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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