Recently a few of my yoga clients and coaching clients have reached out to me for support because they have received a recent diagnosis of osteopenia or osteoporosis. In this article, I discuss how yoga can support bone health.

‍

Who is at risk for osteoporosis, and is it preventable?

Osteoporosis is one of the most widespread health conditions in the West. According to the Bone Health and Osteoporosis Foundation:

• Approximately 10 million Americans have osteoporosis.
• 44 million Americans have low bone density putting them at risk for osteoporosis.
• One in two women and up to one in four men will break a bone in their lifetime due to osteoporosis. 
• Diet, exercise and a healthy lifestyle are keys to preventing and managing the disease.

‍

How can yoga help?

Yoga practice helps grow bone mass, and like weight training, yoga works by stressing the bone. Yoga also stimulates the bone with isometric contraction for long periods of time.

‍

In 2015, the National Institute of Health published a study examining the proposition of yoga as a safe and effective means of preventing osteoporosis-related fractures. In this study, participants took part in a yoga regime that included 12 yoga poses. These poses were shown to be a safe and effective means to reverse bone loss in the spine and the femur. This study demonstrates qualitative evidence suggesting that the practice of yoga can result in improved bone quality.

‍

YogaU Online recently ran an interview on Yoga for Osteoporosis with Dr. Loren Fishman, one of the authors of the NIH study, and yoga teacher and author, Ellen Saltonstall. Fishman and Saltonstall are the authors of the book, Yoga for Osteoporosis, and Saltonstall recently published the book, Empowered Aging.

‍

Yoga helps grow bone mass.

Fishman explains that yoga helps counteract osteoporosis by growing bone mass and supporting bone structure. “Because yoga poses pull and stretch the bones from every conceivable angle, yoga also may stimulate the formation of a bone structure that is able to resist greater amounts of pressure, as well as many different types of challenges.”  

‍

Alignment and timing matter.

Saltonstall goes on to emphasize that the “key to getting the benefits of yoga for osteoporosis is to ensure that the yoga postures are done with proper alignment.” Further, in Saltonstall’s book, Empowered Aging, she recommends that yoga poses be held for fifteen to thirty seconds to ensure that the body receives the bone-building effects of pressure and stimulating growth.

‍

Interested in yoga for healthy bones?

If you are interested in participating in a yoga practice that emphasizes poses for bone health and overall physical strength, you may be interested in my Yoga for Health and Longevity yoga sessions. These are sessions that feature yoga poses and exercises to build strength, flexibility, balance, and agility. I also offer Gentle and Restorative yoga sessions, which are slower-paced sessions featuring more seated and supported yoga postures followed by guided relaxation. Both of these yoga offerings can be appropriate for those looking to support bone health. 

‍

Yoga helps you age with strength and grace. It's never too early or late to start a yoga practice! 

‍

Find out more about my yoga offerings here. If you have any questions, contact me.

‍