Physiologically why does yoga making us strong?
Ever finished your yoga practice and wondered why you feel stronger?
Yes, you’re improving your flexibility, range of motion and strengthening your muscles.. but what’s happening to your bones?
Firstly, you must understand the function of your bones are to:
•Create structure to the body,
•Protect vital organs, such as the ribs protecting the heart and lungs, and the skull protecting the brain,
•Store important minerals,
•Create leavers for the muscles to move around in space.
When movement aka “healthy stress” is applied to your bones through yoga it allows them to grow. Bones naturally remodel and re-organise every few years. However, yoga increases this by the applied movement encouraging remodelling to keep the bones healthy and strong, if not our bones can become increasingly brittle and weak.
The Role of Osteoblasts and Osteoclasts
Our bones are constantly undergoing a process of renewal, with two main cells involved: osteoblasts and osteoclasts. These cells work together to maintain the balance between bone creation and destruction, which is crucial for maintaining healthy bones throughout our lives.
Osteoblasts: Bone Builders
Osteoblasts are the cells responsible for creating new bone tissue. They do this by laying down fibers of collagen, a protein that forms the foundation for bone strength. Over time, these collagen fibers become mineralized, primarily through the deposition of calcium and phosphate, transforming them into mature, hard bone tissue. This process is critical for bone growth and repair, ensuring that our bones remain strong and resilient.
Osteoclasts: Clean Up
On the other hand, osteoclasts are responsible for breaking down old bone tissue. They reabsorb the collagen matrix and release important minerals, such as calcium (Ca²⁺), into the bloodstream. This process of bone resorption is just as important as bone creation, as it ensures your old, worn-out bone tissue is removed and replaced with new, stronger bone.
Yin and Yang:
The Balance Between Creation and Destruction
Like anything in life, there is always a yin and yang.
Bone health is all about maintaining a healthy balance between osteoblast and osteoclast activity. If the balance tips too far toward resorption (osteoclast activity), bones can become weaker and more prone to fractures. Conversely, if osteoblast activity outpaces osteoclast activity, bones may become excessively dense and prone to conditions like osteoporosis.
How Yoga and Movement Affect Bone Remodelling
Movement, including yoga, plays a key role in stimulating osteoblasts (bone-building cells) while slowing down osteoclasts (bone-resorbing cells). Weight-bearing activities like yoga, walking, and other forms of movement apply a controlled level of "stress" to the bones, which is actually beneficial. This mechanical stress encourages the bones to remodel, becoming stronger and thicker as a result.
In the case of yoga, the various asanas create this mechanical stress in different parts of the body, which helps to stimulate bone formation. For instance, standing poses, balance poses, and even gentle twisting can encourage bones in the spine, legs, and hips to become stronger. Over time, consistent practice can slow the natural process of bone degeneration, particularly in areas vulnerable to osteoporosis, such as the hips and spine. Want to learn more about the benefits of yoga?
Sounds good doesn’t it?.. Keep up the practice!