How Yin Yoga Works: Part 3
As we age, our bones can weaken and lose density, making us more susceptible to osteoporosis and fractures. However, practising yin yoga several times a week, along with other complementary activities such as weight lifting and eating a nutrient-rich diet, can help stimulate the formation of new bone tissue, improve joint mobility, and reduce tension and anxiety.
This is especially important because elevated stress levels can lead to increased cortisol production, which contributes to bone loss by negatively affecting our insulin sensitivity and bone metabolism. The gentle, sustained pressure we place on our joints in yin yoga can help stimulate bone remodelling and encourage new bone tissue formation, while the mindfulness aspect of the practice can reduce stress levels.
Yin Yoga and Bone Remodeling:
Yin Yoga plays a crucial role in promoting bone health through a process known as bone remodelling. Bone remodelling occurs throughout our lifespan but becomes less efficient as we age. Practices like Yin yoga can help improve this process. When we apply sustained pressure to our tissues, such as in the long-held poses of yin yoga, it stresses our joints. This stress leads to the breakdown of old bone tissue, which is then followed by the generation of new bone. Ultimately, this helps to strengthen our overall bone structure. This process is controlled by osteocalcin and insulin-like growth factors.
Bone Remodeling Cycle
Osteocalcin, a protein produced by osteoblasts (osteoblasts are cells that create new bone and repair existing bone), plays a crucial role in bone mineralisation. It binds calcium and hydroxyapatite (a mineral) together to help increase the strength and density of our bones. The gentle, sustained stress applied during yin yoga poses may enhance osteocalcin’s activity to support these processes.
Yin Yoga involves holding poses for an extended period, typically three to five minutes. This prolonged pressure on the bones stimulates osteoblasts, which are cells that generate new bone tissue. Yin yoga mimics some aspects of mechanical loading, which is known to stimulate bone growth and increase bone density, which is essential for maintaining strong and healthy bones.
Yin Yoga Butterfly Pose Variations
Additionally, osteocalcin—a hormone produced by bones—helps boost insulin production in the pancreas and enhances our body's sensitivity to insulin in peripheral tissues. This improvement in insulin sensitivity is important for preventing insulin resistance, a condition that can contribute to bone loss and weakened bone density over time. By reducing cortisol levels through stress-relief practices like Yin Yoga, we can promote better insulin sensitivity, improve our overall energy metabolism, and reduce the risk of metabolic disorders that may impact our bone health.
Studies on IGFs and Bone Health:
Some studies suggest that yin yoga may help support the production of insulin-like growth factors (IGFs), which are essential for bone growth and development. There are two main types of insulin-like growth factors: IGF-1 and IGF-2. Both are primarily produced by the liver and also locally synthesised in bone tissue by osteoblasts. IGF-1, in particular, plays a critical role in bone health by stimulating osteoblast proliferation, differentiation, and activity, which are key processes in the formation of new bone tissue. There are several factors which can cause the dysregulation of both osteocalcin and IGF levels, such as osteoporosis, diabetes, other metabolic disorders, as well as aging. However, further studies are needed to confirm whether yin yoga can directly influence osteocalcin and IGF levels.
Benefits of Yin Yoga for Women and Aging:
During perimenopause and menopause, estrogen levels decline, which can accelerate bone loss. There is some research to suggests that yin yoga can be particularly beneficial for women, especially those going through hormonal changes. Older women, in particular, are at a higher risk for several non-communicable diseases, including osteoporosis, mental health issues, and cardiovascular disease. Yin yoga may mitigate these risks and enhance overall wellbeing by promoting bone remodelling and reducing stress.
In a carefully designed study, D. Daukantaité et al (2018) Yin yoga was practised for five weeks by middle-aged individuals, the majority of whom were women. Although the study's duration (five weeks) was relatively short, the authors discovered a decline in psychological risk variables such as stress, anxiety, and depression. They hypothesised that by improving bone health, reducing stress, and promoting general physical and mental wellbeing, Yin yoga may help reduce the risk of these non-communicable diseases, though further research is needed to confirm the long-term benefits of yin yoga.
Additionally, yin yoga can help reduce stress and anxiety, both of which are detrimental to bone health. Continuous stress causes the hormone cortisol to rise, which can over time have a negative impact on bone density. By practicing yin yoga with mindfulness and relaxing into the long-held poses found in a yin yoga class, we can reduce stress, lower cortisol levels, which will promote bone health and prevent bone loss.
Overall, the science behind yin yoga and its benefits for bone health involves a complex interplay of physiological, hormonal, and metabolic processes. Although further research is needed to completely understand yin yoga's effects on bone health, it may be an effective way to build strong, healthy bones and reduce the risk of age-related bone loss. Incorporating yin yoga into your weekly routine, as part of a holistic approach that includes proper nutrition, adequate calcium and vitamin D intake, along with regular physical activity, can make yin yoga a valuable practice for supporting bone health and enhancing overall wellbeing.
Would you like to learn more about Yin Yoga, come and join me for March 2025 YYTT or take an online class with me via my yoga on demand or youtube classes.
Happy practicing
Gem x
References:
D Daukantaité et al, (2018) Five-week yin yoga based interventions decreased plasma adrenomedullin and increased psychological health in stressed adults: A randomized controlled trial, PLoS One
Hong AR, Kim SW. Effects of Resistance Exercise on Bone Health. Endocrinol Metab (Seoul). 2018 Dec;33(4):435-444. doi: 10.3803/EnM.2018.33.4.435. PMID: 30513557; PMCID: PMC6279907.
Florencio-Silva R, Sasso GR, Sasso-Cerri E, Simões MJ, Cerri PS. Biology of Bone Tissue: Structure, Function, and Factors That Influence Bone Cells. Biomed Res Int. 2015;2015:421746. doi: 10.1155/2015/421746. Epub 2015 Jul 13. PMID: 26247020; PMCID: PMC4515490.
Kanazawa I. Osteocalcin as a hormone regulating glucose metabolism. World J Diabetes. 2015 Dec 25;6(18):1345-54. doi: 10.4239/wjd.v6.i18.1345. PMID: 26722618; PMCID: PMC4689779.
