Osteoblasts vs. Osteoclasts

We’re continuing our new series called “This is Your Body on Yoga” where we consider the vital systems of the body and how they are strengthened, brought into balance and even healed through the practice of Yoga. And this week we are really emphasizing the healing part because Yoga heals weaknesses in the skeletal system.

The skeletal system includes the spine and all the bones of the body. As a system, it is affected by a game called “Osteoblasts vs. Osteoclasts.” Osteoblasts are cells in the bones that build up new bone material, while osteoclasts are cells in the bones that break down old or damaged bone material. Honestly, it’s unfair to use the term versus because the two types of cells are not working against each other as much as working together to support the living tissues that make up the skeletal system.  

Over time, however, the osteoclasts get too good at breaking things down and the osteoblasts are unable to build things up at the same pace. And it happens more quickly than we can imagine: humans have the strongest bone mass between the ages of 25 and 30. As bone mass lessens, the risk of osteopenia (weak bones) and osteoporosis (brittle bones) increases, especially for women over 50. 

Yoga to the rescue!!

My favorite doctor who is also a Certified Yoga Teacher is Dr. Loren Fishman. He has done extensive studies on yoga for osteoporosis and even co-authored a book on the subject with Carol Ardman. His studies demonstrate that weight-bearing yoga increases bone mass. In other words, yoga supports the work of the osteoblasts to build up bone tissue. The vast majority of people who practice yoga reverse their osteoporosis. Now that’s exciting!

Here's a link to Dr. Fishman's website

You’ll notice that I said “weight-bearing yoga.” As much as we love restorative yoga, yoga nidra and yin yoga, these are not weight-bearing exercises and do not strengthen bones. You’ll also notice that I did not say yoga had to be vigorous, gymnastic or ballistic in order to be effective. In fact, the best yoga to strengthen bones is slow flow yoga with regular breathing, attention to how the body feels, and longer held strength postures.

Here are the best postures to support the strength of the skeletal system:
Tree pose and all one-leg balances, Lunging poses like Warriors, Side bending poses like Triangle and Side angle, weight-bearing on the wrists like Downward-Facing Dog and Plank, and advanced poses for the spine like Headstand and Shoulderstand. 

Yoga proves once again that it heals the body at every stage of life, even as we move into our later years, 60’s, 70’s, 80’s and beyond.