Yoga for Osteoporosis Prevention

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Osteoporosis–a condition in which bones become brittle and fragile from loss of tissue, typically as a result of hormonal changes as we age, a calcium or vitamin D deficiency, corticosteroid therapy, excessive alcohol use, smoking, rheumatoid arthritis or diabetes –affects 1 in 10 women in their 60s, 1 in 5 in their 70s, 2 in 5 in their 80s, 2 in 3 in their 90s. Fractures are common in 1 in 30 women over 50; 1 in 5 for men over 50!

So how can we prevent osteoporosis? Through good posture; nutrition (eat calcium-rich foods like greens, almonds, rhubarb, soybeans, dairy, sardine bones); increasing your balance and neuromuscular skills (yoga, anyone?); and, hopefully none of us do this but if you do, stop smoking.

Helpful tips for what to practice, how to practice and how much to practice yoga for osteoporosis:

  • Hold poses 12-72 seconds to increase bone growth.
  • No sun salutations or other movements where you’re flexing your spine a lot (forward bends) if you have osteoporosis.
  • No curving/hunching in twists or forcing with arms. Keep your spine straight.
  • Build up weight-bearing in hands and wrists gradually. Don’t force or push.
  • You need to practice 30 minutes/day, 5-7 days/week to see results.
  • Focus on strength/balance over stretching/relaxing. (As much as we love Yin, we really need to be doing Hatha!)
  • Focus on backbending postures like Supported Fish, Cobra, Locust, Bridge, etc.
  • Good Standing poses to build strength in hips, knees and spine: chair, extended side angle, triangle, revolved triangle, crescent, and tree.

 

If you found this blog post helpful, I also recommend:

  • My Live + Virtual Online Courses. My ‘7 Weeks to Better Posture’ course that starts in September includes a week’s focus on Hyperkyphosis + Osteoporosis, as well as back strengthening, shoulder-opening, Text Neck and more. My ‘7 Weeks of Wellness’ course that starts in November includes a week’s focus on Yoga for Bone + Joint Health, as well as Yoga for Better Digestion, Relaxation, Seasonal Affective Disorder and more.
  • My 15-Minute Yoga video course, which includes seven 15-minute videos for your Hamstrings, Core, Glutes, Neck & Shoulders, Back & Spine, Balance, and Posture. (Only $19 for a limited time!)
  • My Yoga for Bone + Joint Health 2-part audio series, where I guide you through one practice for arthritis prevention and one practice for osteoporosis prevention.
  • Private yoga sessions can also be a great way to get some one-on-one attention to learn how to modify postures and make sure you’re doing them safely and effectively if you have osteoporosis.