International Yoga Day 2023: 5 Yoga Poses To Give Strength To Bones And Joints

International Yoga Day is celebrated on June 21st every year to promote the physical, mental, and spiritual benefits of practicing yoga. Yoga, a priceless gift of old Indian culture, has emerged as one of the most trusted ways to improve physical and mental well-being. This year's International Yoga Day theme is "Yoga for Vasudhaiva Kutumbakam," which perfectly expresses our global desire for "One Earth, One Family, One Future." Yoga not only improves flexibility and reduces tension, but it also helps to strengthen bones and joints. This article discusses 5 yoga positions that especially target these regions, so improving their strength and overall health. Incorporating these poses into your daily routine can provide long-term benefits and contribute to a healthier and more active lifestyle.

# Tadasana (Mountain Pose)

Begin by standing with your feet hip-width apart. Distribute your weight evenly on both feet, and engage your thigh muscles. Lengthen your spine, relax your shoulders, and keep your chin parallel to the ground. This pose helps improve posture, strengthens the ankles, knees, and hips, and promotes better alignment of the entire skeletal system.

# Virabhadrasana II (Warrior II Pose)

From a standing position, step your left foot back, keeping it parallel to the front of the mat. Bend your right knee to a 90-degree angle, ensuring that your knee is directly above your ankle. Extend your arms out to the sides, parallel to the ground. This pose strengthens the legs, including the knees, while also opening the hips and shoulders.

# Setu Bandhasana (Bridge Pose)

Lie flat on your back with your knees bent and feet flat on the ground, hip-width apart. Place your arms alongside your body with palms facing down. Press your feet into the ground, engage your glutes, and lift your hips off the floor. Keep your thighs parallel to each other and your chin slightly tucked. The Bridge Pose helps strengthen the spine, hips, and knees, while also stretching the chest and shoulders.

# Trikonasana (Triangle Pose)

Stand with your feet wide apart, turning your right foot out 90 degrees and your left foot slightly inward. Extend your arms to the sides at shoulder height. Shift your hips to the left as you extend your torso to the right, reaching your right hand down towards your right ankle. Keep your spine straight and gaze towards your left hand. This pose strengthens the legs, ankles, and knees, while also improving flexibility in the hips and spine.

# Ardha Matsyendrasana (Half Lord of the Fishes Pose)

Sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the ground outside your left knee. Keep your left leg straight. Twist your torso to the right and place your left elbow on the outside of your right knee. Hold the pose and breathe deeply. This pose strengthens the spine, hips, and improves flexibility in the back and neck.