12 Poses for Osteoporosis and Better Bone Health
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- Опубліковано 7 лют 2025
- Here are 12 yoga poses for osteoporosis and better bone health. The National Institute of Health (NIC) conducted a 10-year study from 2005-2015 with 741 participants to see if a short daily yoga practice could help improve bone mineral density (BMD). The answer was a definite YES! BMD was improved in the spine, hip and femur. This reinforces the benefits of yoga from a scientific and medical standpoint. Here's the link for that study: www.ncbi.nlm.n...
Yoga also improves posture, balance, coordination, range of motion, strength, flexibility while reducing anxiety and risk of falling. You can practice these poses everyday!
List of 12 poses in this video:
1. Tree
2. Triangle
3. Warrior II
4. Side angle pose
5. Revolved triangle
6. Locust
7. Bridge
8. Supine hand to foot I
9. Supine hand to foot II
10. Straight leg twist
11. Bent knee twist
12. Final relaxation - Corpse pose
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As with all exercise programs and when using exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. If you engage in this video or exercise program, you agree that you do so at your own risk, you are voluntarily participating in these activities, and you assume all risk of injury to yourself.
Hi! It really works! And the poses are not difficult.I am glad to be your follower.
Glad to hear that you feel the yoga working and that you find the poses accessible. I'm glad you are one of my followers! Thanks for taking the time to leave me a message!
I so appreciated your being specific regarding the set up of the body for these poses. Too often in my experience that is not the case. I especially liked your reminders regarding the knees. I will be following this regimen. Thank you so much!
I'm so happy that you appreciate my teaching style and my reminders. It's great that you will be following this regimen. Stay consistent with your practice and you will see many benefits in your life. Thanks for taking the time to leave me a comment. 🤗💛
Found this version of these 12 poses more accessible than others I have tried, while still being aesthetically satisfying.
Nice! I'm happy to hear that you found my version of the 12 poses! I'm glad to hear that you found it more accessible and also pleasing! Thanks for taking the time to leave me a comment. I really appreciate it.
Thank you! This is by far the best video I've come across of these poses (and I've done a few!)...your guidance is so easy to follow and I just love your quiet, soothing voice! I am a new fan!
Hi and you're welcome! I'm so happy that you enjoy my version of the 12 Poses. I'm glad to know that my instructions and guidance are easy to follow. I hope you will try some of my other videos. Cheers to yoga and good health! Thanks for taking the time to leave me a comment. I'm glad you are a new fan! That made my day! ☺💛
I have osteoporosis. I am 62. First time doing this. Feels good. I hope to get bone density back. Thank you.
I’m glad that you enjoyed the practice. Keep up the good work!
I just found this video, Becky. It feels amazing. I taught yoga until 2020, when the studio closed. I've taken classes with an instructor of Dr Fishman. I want to compliment you on your clear instructions, gentle reminders of form in every pose and the kindness that comes through in your voice. Thank you for providing this video. I will be sharing it and checking out your other videos. 🙏💕
I'm happy you found this video and that it feels amazing for you! Thank you for the kind words on my instructions and teaching methods. I also was teaching yoga in a studio which closed after the pandemic. I was lucky enough to move my teaching on to Zoom and many of my students still take yoga with me on Zoom now! Thanks for taking the time to leave me a comment. Cheers to yoga!
2. 4:38 Triangle post
3. 6:55 Warrior 2
4. 9:08 side angle
I enjoy feeling my bones becoming stronger and more dense while in these poses. I sometimes pause to do more than 1 rep. Your quality explanations remind me where in my body to be strong and where to relax. Each time I listen to your instruction I feel like I go more deeply into the pose and into my muscles and bones. This is very helpful. Thank you!
I’m so happy to hear that you are feeling stronger and that you enjoyed this video, my explanations and find it helpful! It’s perfect to pause the video and do more than one rep. Every time you practice, you are indeed, strengthening muscles and bones and creating fortitude in your energy and spirit. Thanks for taking the time to leave a comment. Keep up the good work! Cheers to yoga!
😢😢😅❤
Thank you so much for your clear instructions and overall approach to these 12 poses. I have tried other videos of the poses, but when I do your version, I know I am doing them correctly. 🙏❤
I'm so happy to hear that you enjoy my version of the 12 poses. It is important to me that people understand the correct alignment and the purpose of the poses! Thanks for taking the time to leave me a comment. I really appreciate it! Cheers to yoga and good health and strong bones! ☺💛🙏
I LOVE the way you teach. Your tone, clarity, precision , and pacing are Perfect ( and motivating) for me. I feel super safe following your instructions; which is critical as you know. Are these the same poses as Dr. Fishmans program?
Thank you so much. I'm happy to hear that you love my teaching! I'm all about building a good foundation for the yoga poses and helping people feel the pose. Yes, these are the same poses from Dr. Fishman's program. Thanks for taking the time to leave me a comment. You made me smile today! ☺💛
Very good information with poses. You describe poses nicely and use words well! Thank you!
@@rickwilson9741 I’m happy to hear that you like the information and my teaching technique. Thanks for leaving a comment!
Very helpful. Other info I’ve read says to hold these poses 40-60 seconds, which is longer than they are held in this video.
I'm glad that you enjoyed the video and find it helpful! I have two subsequent videos with the 12 poses for osteoporosis with 30 second holds and 60 second holds. Here are the links to those videos if you would like to try them:
30 second holds: ua-cam.com/video/i6c-Xn8j-LI/v-deo.html
60 second holds: ua-cam.com/video/FBoEN45DUSQ/v-deo.html
Thanks for taking the time to leave me a comment! 🤗
I am 89 years old and enjoyed these poses. I am also a male who needs help with my bones.
I'm happy to hear that you enjoyed these poses. Keep up the good work and keep getting stronger!
I feel SO grateful that I’ve come across your video. I just recently got diagnosed with osteoporosis. I LOVE yoga. Thanks for showing all these postures, will / love to practice them on a regular basis. Huge thanks. Love to check out your other videos too. Huge thanks from Belgium 🌻🌟💛🙏
I'm so happy that you found me, my UA-cam channel and my videos too! It's great that you love yoga and will plan to practice these poses on a regular basis. Thanks for letting me know that you are in Belgium. I love knowing where people are watching my videos around the world! Also, thanks for taking the time to leave me a comment. Cheers to yoga! ☺💛🙏🧘♀
There are many different videos with the 12 yoga poses, but I love this one the most! I love your calming voice, clear instruction, all of the directions during the pose to improve and correct the form. Thank you, and I am so happy I found your channel! Namaste💗
I'm so happy to hear that you enjoy my version of the 12 poses. I'm glad you found my channel too! Thank you for the kind words! Cheers to yoga, better health and stronger bones. Thanks for taking the time to leave me a comment. I really appreciate it! Namaste ☺💛🙏
Great practice! Your explanations on breath and posture were so helpful. Thank you!
Thank you! I'm happy to hear that you enjoy my explanations on breath and posture. Thanks for taking the time to leave me a comment! I really appreciate it. ☺💛
New chapter 🙏
Yay! 🙌New chapters are great! Be good to yourself because you are worth it! 💛🙏
Thank you for these exercises. I am 56 years old and I started this set about a month ago. I do them almost every day and I am very happy to see visible results from one day to the next. I have never had such good mobility, although I have practiced cardio exercises throughout my life. Thank you very much. Good health.
I'm happy to hear that you have started these osteoporosis exercises. I'm also happy to hear that you are seeing visible results. Keep up the good work and stay consistent with moving your body every day in some way! As you age you will be happy that you are taking good care of yourself. Thanks for taking the time to leave me a comment. ☺💛🙏
I love your detailed instructions and your scientific approach. Being diagnosed with osteoporosis I'm afraid of hurting myself. Your careful instruction lets me practice with confidence. Thank you so much.
I'm happy to hear that you love my teaching methods and my instructions. It is important to me that people do the postures correctly so that they feel confident in the poses. Always listen to your body in the poses. Our bodies are different each day. The teacher (or video) is there to give you guidance but the teacher does not know how your body feels. You will build your body/mind/muscle connection the more you practice. Thanks for taking the time to leave me a comment. I really appreciate it! ☺💛
Thank you I like the poses. Where do I find the Study on these exercises for osteoporosis
I'm happy to hear that you like the poses. The link to the study is in my video description notes below the video if you click "... more". You can also click this link to find the study: pmc.ncbi.nlm.nih.gov/articles/PMC4851231/
Thanks for taking the time to leave me a comment!
Thank you Becky I do this routine every day, or at least every other day, I really enjoy your teaching method and you are now part of my daily life. Thank you from Linda in England ❤
I'm so happy to hear that you enjoy my teaching style and that you are practicing yoga with me! I love knowing where people are watching my videos from. I've never been to England, maybe one of these days I'll get there. Thanks for taking the time to leave me a message. Cheers to yoga and good health and strong bones! ☺ 💛
I love this sequence. I used to be a yoga instructor, 30 years ago, and then life too over, and now fast forward to 30 years later, I have osteoporosis and sustained an L1 vertebrae compression fracture in May - I have to be really careful doing these poses so as not to sustain more fractures but these feel good to me.
Glad to hear that you love this sequence. Nice to hear that you were a yoga instructor. You never lose the knowledge so you actually are still your own yoga instructor! 🧘🕉 Continue to listen to your body, be careful doing the poses and keep your spine nice and long and tall. Cheers to yoga! Thanks for taking the time to leave me a comment. I really appreciate it. ☺💛
I so much appreciate this video and your very clear instruction (left, right, etc,). You’re probably one of the best yoga instructors I’ve found so thank you very much for sharing your knowledge.
I'm so glad that you appreciate this video and my instructions. Thank you for the compliment and the kind words. Reading your comment really made my day and made my heart happy! It's nice to know that my videos are being seen, watched and enjoyed. I love sharing yoga with the world! Thanks for taking the time to leave me a comment. I really appreciate it! 💛🙏
Wish i had found this 2 years ago. I'm trying to do yoga twice a week but in awful pain this class felt the stretch but not so much pain.
I'm glad you found my channel and this video. I'm happy to hear that you feel the stretch but not much pain with my video. Thanks for taking the time to let me know and leave me a comment.
I do need this exercise for my bones I do have osteoporosis thank you I am doing it everyday I am hoping to get better Angie
I'm happy to hear that you are doing yoga every day! Stay consistent with your practice and you will get better. Keep active and move your body every day. You will be happy you did. Thanks for leaving me a comment.
Thank you! The poses were very helpful to my physical condition.
I'm happy to hear that you found this video helpful! Thanks for taking the time to leave me a comment. ☺
Super to dla mnie ❤
Thank you! 💛
I’m so glad I found this. Thank you!
I'm glad you found my channel and this video too! I hope it helps. Thanks for taking the time to leave me a comment. ☺🙏
I loved your yoga and I have Osteoporosis by December my doctor is going to see how I have done thank you I have seen so many but I can do your I do every night so I hope I will be okay bye gods help
I'm so happy to hear that you enjoy my yoga videos. I'm also happy to hear that you are able to do the video every night. Keep up the good work and stay consistent with your practice. Cheers to yoga and good health! Thanks for taking the time to leave me a comment.
Why didn't UA-cam suggest your videos to me sooner? I'm trying one of your videos everyday, and they feel perfect for me, thank you!
Hello! I'm glad that UA-cam finally suggested my videos to you. I'm happy to hear that you are trying my different videos and that they feel perfect for you! Yay! Cheers to yoga, good health and a happy life. Thanks for taking the time to leave me a comment. I really appreciate it! ☺💛
Thank you so much for these 12 poses and such clear direction. I’m so glad I found your channel
I'm happy that you enjoyed my version of the 12 Poses for Osteoporosis and that you like my directions. I'm glad you found my channel too! Cheers to yoga! ☺💛
Thanks so much for the clear instructions! I have done the Osteopenia version. This was beneficial as I haven't done a regular yoga practice recently.
I'm happy to hear that you like my instructions. I hope you will try to establish a regular practice. Moving, stretching and strengthening your body every day is much more beneficial than just doing it now and then. Thanks for taking the time to leave me a comment.
@@YogasJoyfulJourney Yes! I appreciate your encouragement. I did Bikram Yoga for a long time but as I mature, a different practice is called for.
@@newportwellness367 I also have a different practice as I got older 🤗💛🙏
I am osteoporosis and just start doing this 12 poses. I am active and working out but need this for my bone. Thank you for all instructions which is easy to understand. I will do this every day.
I’m happy you liked the video. This is a great practice to do every day. Enjoy and keep getting stronger!
Thnx a great deal Mam! Am 71 yrs old. Enjoyed ur session. Am suffering from Lumbar spondylitis n Knee Arthritis. All yogasanas pertaining to this will b great for me
I'm happy to hear that you enjoyed this session! Yes, the yoga asanas in this video are very beneficial. Thanks for taking the time to leave me a message. Cheers to yoga!
After one week doing your 12 yoga poses every morning leg cramps disapeard!❤
I am so happy to hear that your morning leg cramps have disappeared after doing these 12 poses every morning! This is a perfect sequence to do everyday to stretch your body and build strength in your muscles and bones. Cheers to yoga! Thanks for taking the time to leave me a comment.
I enjoyed the exercise . I am getting better . You are doing a good job .❤
I'm glad that you are getting better at these exercises. Thanks for telling me that I am doing a good job! That means a lot to me! 🤗💛
I am 71 and have osteoporosis. I started doing these exercises two days ago. I am able to do them, and I like the explanations you provide with each one. I think they will be very helpful in targeting those areas on which I need to work. Thank you very much!
That’s great! I’m happy you like the explanations and can feel the benefit. Keep practicing for good health and string bones.
@@YogasJoyfulJourney Thank you, I will! I am doing some of your other videos as well. Namaste!
I tried the exercises , I feel better since started the exercise . You are doing a good job . You make it simple to do those exercise. ❤
I'm happy to hear that you tried these exercises and that you feel better! Keep up the good work. Thanks for taking the time to leave me a comment!
Thank you for this detailed practice. I have been practicing yoga for many years but upon being diagnosed with osteoporosis in one hip and my lower spine, I have focused more on the poses which contribute to bone strength. Your explanations about where to focus the breath and balance the body are so important to understanding the benefits of the poses.
I'm happy that you enjoyed the practice and found my explanations and my details clear and easy to understand. I'm a big believer in good alignment and setting up the yoga postures correctly. I hope you will explore other videos on my channel. Cheers to yoga and bone strength!
To Karen Morris: You explained my story exactly, it was like listening to myself. You expressed it so well . 😊
@@jahnavabaldassarre2199 ❤️
@@KLeslie292 I would love to continue a dialogue and follow your journey.
Just done this, i’m 53 and I’ve just been diagnosed with osteoporosis in my spine and osteopenia in my hips so this is great to ensure I am strengthening the muscles and bone.Thank you.
I like your demo of the 12 poses!
Thanks for taking the time to leave me a comment. I'm happy to hear that you like my demos of the 12 poses! ☺
Love this video and the 30-sec and 60-sec ones, too! For the bones to benefit, do the poses need to be done in the order you have them and all at once? For example, can I do Triangle and then Revolved Triangle and both supine strap poses on one leg and then the other (vs supine 1 for each leg and then supine 2 for each leg)? Thanks.
Glad to hear you love this video and the 30 second and 60 second versions. Thank you for your question. The poses do not have to be done in the order I have them. You can do some poses and then do some poses later. The main thing is to use good form and to work towards holding the poses longer (up to 72 seconds). Keep up the good work and you’ll see many benefits. Cheers to yoga and good health! 😊
Hi I just did the exercise . I feel relax . I will try to do these every other day . Thanks for your help . ❤
Glad you did the exercises and feel relaxed. Keep up the good work. Stay consistent and you will see many benefits. Thanks for leaving me a comment!
This is my first time watching your practice ,it is great I think it will help me great deal thank you so much
I'm glad you found my channel and this practice. I hope you will check out some of my other videos for osteoporosis. Keep moving your body everyday and taking good care of yourself! Thanks for leaving me a comment!
Excellent instructions for a beginner like me.Thankyou
Thanks for letting me know that my instructions help you as a beginner to yoga. Keep practicing and you will get many benefits! Cheers to yoga and good health!
Super class👍
I'm so happy that you like this class! Thanks for taking the time to leave me a comment! ☺💛
Good job MissBecky show precisely how to do the exercise clearly to follow God bless 🇸🇽🇺🇸
I'm happy to hear that you like my instructions and that you find the video easy to follow. Thank you for taking the time to leave me a comment and let me know.
So glad to have found your channel Becky! I’ve tried other versions of the Twelve Poses on UA-cam, but I love your way of leading us so clearly and thoughtfully the best! Perfect for me! And I’m also exploring - and loving! - other videos on your channel too . Thank you so much! 🙏🏻💚
I'm happy you found my channel too! Glad to hear that you are enjoying other videos on my channel. Cheers to strength and good health!
Happy to join you again for an excellent yoga set.
Happy you joined! 😁
perfection
Thank you so much! ❤ I’m happy you enjoyed this class. Thanks for taking the time to leave me a comment! 😊
very good instructions! ❤
Thank you! I'm happy you like the instructions. Thanks for taking the time to leave me a comment.
I am enjoying the exercising . I feel stronger since , I started the exercise . I have better balance . ❤
Glad to hear that you are enjoying exercising! Yay! Feeling stronger and better balance are just a few of the benefits you will see with consistent practice. Stay consistent, put yourself first and take good care of yourself! Thanks for leaving me a comment!
I like the detailed instructions, which help me feel I am doing the posture correctly.
Hello. I'm happy to hear that you like the detailed instructions and that you feel that you are doing the postures correctly. Keep practicing and you will get many benefits. Thanks for taking the time to leave me a comment.
I have been doing yoga for years but having been diagnosed two years ago with osteoporosis I started doing yoga for osteoporosis (the 12 poses) from various on line instructors. I just found you and I really love the straightforward practice for the right amount of time with very helpful and clear instructions. I did not do it often enough, just two or three times a week and while there was a little improvement in the spine, both hips are worse per my latest Dexa scan. Now I am committed to doing it daily along with daily calcium supplements (Dr's orders). My Doctor told me that although I did not get the results I hoped for, Yoga is probably the thing that has kept me from broken bones. That's a win coming from the doctor. Thank you.
I'm happy to hear that you found my UA-cam channel and that you enjoy my instructions and my version of the 12 Poses. Great job in committing to do yoga daily. It's so important to move, stretch and strengthen our bodies everyday. I agree with your doctor that the yoga you were doing 2 or 3 times a week has helped you! Keep up the good work, the calcium supplements and your commitment to yourself! Cheers to yoga and good health! Thanks for taking the time to leave me a comment. I appreciate it!
@@YogasJoyfulJourney Thank YOU!
Thank you for this wonderful video. I hope to strengthen my bones and improve my balance with yoga and diet. I enjoy the slow detailed instructions for each pose. Cheers to stronger bones and body at 60 years young. 😊
I'm happy to hear that you enjoyed the video. You will, without a doubt in my mind, strengthen your bones and improve your balance with yoga and diet. Stay consistent, do your yoga, eat healthy and invest in your future self. Yes, cheers to yoga, strong bones and a healthy body at 60 years young and beyond. I'm 62 and I feel great! Thanks for taking the time to leave me a comment. 💛🙏
I am so happy to have found you. I’ve done the 12 Poses for Osteoporosis on other channels but didn’t enjoy it - just toughed my way through. But I ENJOYED your class and plan to do it every day! Thanks for being there.
I’m so happy that you found me and my channel too! Keep up the good work!
Thankyou so much for this wonderful yoga session. I live in Australia,
am 74 and have practised yoga for decades. My yoga teacher retired almost a year ago which is when I discovered this video. I have added this to my daily routine & have practiced almost every day since! Love it & have felt no need to return to classes. Having this feels like I have my own personal yoga teacher in Becky! Also practice some of her other videos, mainly the one for Healthy Joints and can feel the benefits. Wonderful & uplifting sessions. So glad I discovered you. Thankyou 🙏
I'm so happy to hear that you enjoyed this session. I'm glad to hear that you have tried some of my other videos too. Thanks for reaching out and leaving me a comment. I'm happy that I can share yoga with you in Australia! Cheers to yoga!
Wow! The art and the science put together beautifully! Thank you! Bringing Hope for a devastating disease, a silent killer. Bless you.
I'm glad you enjoyed this video. Yes, science and research is backing up the benefits of yoga!
Such a puzzlement. Some channels I've explored say they've been told that osteoporosis routines should not include any twists. I'm curious what your understanding is of this aspect. I moved from osteopenia to osteoporosis a couple of years ago and other than walking a few times a week have not been able to feel comfortable with exercise routines...end up feeling out of alignment or with discomfort somewhere...I think I have a hard time positioning my body correctly. I'll be 75 in a couple of months, which is motivating me to find some routine I can stick with and make work for my body so I can feel strong moving forward. I did try your 10 seated strength exercises routine and that felt easy to follow...it doesn't have the advantage of the stretching though. Lots to learn!
Yes, you are at the age where you should be moving, stretching and strengthening your body at least 5 days a week in some way or form. It doesn't have to be an hour of exercise or movement, but daily exercise/movement is essential. Try to walk everyday or at least 5 days out of 7. Regarding your question on twists, you are correct that there is a lot of opinions and misinformation on the subject. Here is my understanding:
Slight twists that are part of our natural daily activities are an important movement and we do them normally in our day to day activities. Exercises in which you bend forward at the waist and twist your waist, such as touching your toes or doing sit-ups, can increase your risk of compression fractures in your spine if you have osteoporosis. The National Osteoporosis Foundation guidelines caution against “twisting of the spine to the point of strain” and encourage students with osteoporosis to avoid extreme twists and use gentle rotation. Remember to always check with a physician who specializes in osteoporosis for guidance and listen to your body.
I feel there is a lot of misunderstanding about osteoporosis and twists. I think anything that has to do with osteoporosis, whether it is lifting weights, exercise, yoga, stretching, etc., depends on the level and the degree of osteoporosis someone has been diagnosed with along with their fitness level. There is no one size fits all approach. I think twists are generally safe for people with osteoporosis as long as twists are done with the correct alignment and moving with awareness. I would recommend a book called "Yoga for Osteoporosis" by Loren Fishman and Ellen Saltonstall. The book is a great reference and shows several safe variations of yoga twists. Sometimes a diagnosis of osteoporosis can generate a lot of fear which can keep us sedentary and afraid to make any movement which makes us less strong and less healthy. It is always wise to consult a qualified doctor that specializes in osteoporosis and of course listen to your body.
I’ve had many comments and questions about doing twists with a diagnosis of osteoporosis so I made a video to help people understand. Here is a link to that UA-cam video: ua-cam.com/video/poaaY6W17t0/v-deo.html I don’t believe Dr. Fishman would have included them in his study if they could not be done safely. Everything in moderation. All yoga poses can be modified.
I have some other yoga videos for osteoporosis on my channel where you can get some stretching. Check these out ☺
12 Poses for Osteoporosis-Chair Version: ua-cam.com/video/GUyojHWWjeM/v-deo.html
Easy Yoga for Osteoporosis: ua-cam.com/video/H7YUvZsJMBw/v-deo.html
Thanks for your question. Hopefully if people read your question and my answer that will be helpful to others. Cheers to yoga and good health and strong bones. 💛
Thank you it will help me alot...God bless you...
I'm glad to hear that this video will help you a lot. Try to practice some yoga everyday and keep moving your body. Thanks for leaving me a comment.
Thank you for this!!
You're welcome. Glad you liked it. Thanks for leaving me a comment! 🤗💛
Thank you so much for taking the time to make this video and post it for our benefit. I’ve just started doing the 12 poses daily and hoping it will improve my bone density as per Dr Fishman’s study. Your production of this video is great, with clear instructions and a nice pace for beginners. Thank you.
Keep practicing daily to give yourself the best chance of improving your bone density. I'm happy to hear that you liked the video and found my instructions to be clear and a nice pace.
Thank you. I have osteoporosis am 64 and a 19 year breast cancer survivor. Having some compression issues of the spine. Thankful to have found this video with easy to follow I instructions.
I’m happy to hear you like the video and find the instructions easy to follow. Congratulations on being a 19 year breast cancer survivor! Keep up the good work on being healthy.
I to was diagnosed w/osteopenia and you are great and will be following daily.Bev
Great to know that you enjoyed the video and will be following my channel. Best of health to you!
Thank you!
Subscribed.
Thanks for subscribing! Cheers to yoga and good health!
Thank you! Helps me a lot strengthen my bones, my body relaxed and my mind quiet.
I'm happy to hear that this helps you a lot to strengthen your bones, relax your body and quiet your mind. Perfect. That's what I love about yoga! Thanks for taking the time to leave me a comment.☺
Thank you so much. Do some of these and now will do all 12 as often during the week as possible.
Yes, do some of the poses or do all of the poses. Do as much as you are possible. Just keep moving and working your body. You will be happy you did! Thank for leaving me a comment!
Great practice and well demonstrated
I have osteoporosis and will do these 12 poses routinely
Thank you
I'm glad that you liked this practice and my demonstration. You will receive great benefits from moving your body routinely. Thanks for taking the time to leave me a comment. Cheers to yoga, strong bones and good health!
Thank you so much for this class! I have probably practiced with you 50 times or more. I only wish that the 30 seconds would begin once we are in the pose. For example, revolved triangle - seems we barely get into the pose and we're coming out of it again. There are so many subtle adjustments made once we are in the poses that are essential to their effectiveness.
I'm happy you like this class. I have another video with the 12 Poses for Osteoporosis where I do use a timer for the 30 second holds. Here's the link for that class: ua-cam.com/video/i6c-Xn8j-LI/v-deo.html Hopefully that class is a little more precise. I will be working on a video with 60 second holds very soon and I will try to start the 60 second holds once we are in the poses ☺ The study by Dr. Loren Fishman found that benefits to the body are received from holding a yoga pose from 12-72 seconds. Holding a pose any longer than 72 seconds was found to have no extra benefit. Thanks for taking the time to leave me a comment. And thank you especially for practicing with me! Glad to hear than you've been practicing 50 times or more! You will see many benefits from such a consistent practice. Cheers to yoga!
Hi Becky. Thank you. Can you link the NIH study please.
You are welcome. Here’s a link to the study. You can also find this link in the description below my video. www.ncbi.nlm.nih.gov/pmc/articles/PMC4851231/
Wonderful explanations and great poses for strengthening the bone and its density. Thank you.
I'm glad you like the instructions and explanations. Thanks for taking the time to leave me a comment. Cheers to yoga!
I am 52 and recently dx with osteoporosis in my left hip and osteopenia in my lower back. I've joined a gym and personal trainer helps me concentrate on bone building exercises. I'm wanting to take up yoga to help with flexibility as well...imagine my surprise that my balance is so poor that I have a lot of difficulty doing most of these poses. (Well, not complete surprise as I have a hypermobile left hip and consequently that side is very weak). I do hope that my balance is recoverable.
I'm glad to hear that you have joined a gym and have a personal trainer. I hope these yoga poses will also help you build better bones. I have some videos for balance on my channel that might help. Here are links to a couple of different balance videos on my channel: ua-cam.com/video/dV6WGZiRgJM/v-deo.html and ua-cam.com/video/fOzWNhY2exQ/v-deo.html
Thankyou for these poses. My Rhumatologist told me just to walk. I live in France and I think he is out of date. So, I am interested to follow you for bone density improvement
Hi. Walking is good for so many things, so I definitely agree that you should be walking. Following these yoga poses will also be very beneficial. Keep taking good care yourself. Cheers to yoga. I'm happy to hear that you are in France and you found me and my UA-cam channel. Thanks for taking the time to leave me a comment.
Thank you for this explanation it’s better than the demo given by the Harvard study video ❤
I'm happy to hear that you enjoyed my explanation of the 12 yoga poses for osteoporosis. Thanks for leaving a comment!🧡@@andreavladimir4465
This was great! Thank you for sharing.
I'm happy you enjoyed this video. Thanks for leaving me a comment.
Great. Thanks for sharing
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I have followed this two more times now along with the newer one you posted. No ad interruptions!!😊 Your videos have become my favorite 12 poses class and I have done them all I think! Thank you.
I'm happy to hear that you are enjoying my videos and my channel! Thanks for letting me know and taking the time to leave me a message. Cheers to yoga!
I have been trying to learn the twelve poses. I have Dr Fishman's book but you helped me so much. I WANT to do this every day. Thank you. I have osteoporosis and osteopenia. Thank you for the science.
I’m happy to hear that I helped you learn the 12 posed from Dr Fishman’s book and study. It’s great to do this practice everyday! Cheers to yoga and the science that supports it! Thanks for letting me know that my instructions helped you and for taking the time to leave a message.
Wonderful work , I do question coming all the ways up on shoulder bridge then coming down with the flexion , also on the seated twist should the range on this fixed rotation not be sub maximal ? When working with clients who have osteoporosis?
An online video is good for general information but it cannot be applied to everyone. All yoga poses should be modified to suit each individual's specific needs. Each person's degree of osteoporosis or osteopenia is different. Each person's ability, flexibility and level of experience is different. Always consult in person with a doctor, physical therapist or experienced yoga teacher to find out what is recommended for an individual's specific needs. Please modify bridge to suit your body and needs. All twists done by a client who has osteoporosis should be done very gently and not at the maximum torque, twist or effort. I hope this helps.
I'm making the shift from Pilates to yoga,( post Osteoporosis diagnosis). This is so relaxing and yet strengthening! Thanks!
I'm so happy to hear that you liked this class! It's excellent that you are shifting to yoga! Keep up the good work!
It was amazing just loved it ❤
I'm so glad to hear that you loved this video. Thanks for taking the time to leave me a comment!
Thank You so much for this BEAUTIFUL class.
I ENJOY practicing it with You.
GOD BLESS YOU
I’m happy to hear you enjoyed this class. Thank you for leaving me a comment. Keep practicing yoga!
Very very useful. Thank you so much.
I’m so happy that you like the video and find it useful! Thanks for leaving me a comment 😊
I have hated yoga all my life, but my dr. advised me to do it for Osteoporosis and I LOVE YOUR CLASS. Not only are your instructions so clear and simple and helpful, but I feel better after three classes! Thank you.
I’m so happy to hear that you loved this class. It’s wonderful that you are feeling better! Keep practicing!
@@YogasJoyfulJourney I wish you were based in NYC because I would hire you for private lessons.
@@carolineleavitt I will be in NYC around the middle of October. Maybe we can connect while I’m there
Wow good for you to have a good dr. Mine only pushes meds like the prolia shot and makes me feel guilty for saying NO THANKS! Wish their were more honest doctors 🙏🏻
Recently diagnosed with osteoporosis in spine and osteopenia in left hip and femoral neck. Really enjoying this yoga programme. Thanks
I’m glad you enjoyed the video. Keep up the good work and keep strengthening your bones 😊
Thank you for this video. It is so helpful the way you took it slow and purposeful. I appreciate your explanations of how each pose benefits building and strengthening bones. I had practiced yoga for three years until an illness interrupted my practice for a year and a half. I am now well enough to begin again. I needed refreshers on the poses.. Thank you for teaching and demonstration the proper way to execute each pose. It is going to take me a while to get my game on again, but feel your video will help me. I will be using this video and sharing it with my friends.
I'm so happy that you found my UA-cam channel and this video. I'm glad that you like my explanations and my teaching methods. I'm also glad to hear that you had been practicing yoga and you are now well enough to begin your practice again. Just do your best and you will get better and better! Take your time with the poses. Try to move your body everyday. Thank you for using my video and for sharing it with your friends. I really appreciate it! You are helping me share yoga with the world! ☺💛🙏
Thank you, I like your calm voice. I also appreciate that the poses are 30 seconds long, my muscles are very tight.
Hi! I'm happy to hear that you like the calmness of my voice. Keep practicing yoga and your muscles will start to loosen up. Cheers to yoga!
I'm very grateful for finding this practice for those with osteoporosis. It felt wonderful and I'm sure I will return to it often. Your voice is so very soothing and your directions are excellent. Thank you so much for this. Namaste!
I'm so happy that you found my channel and this practice. I'm glad to hear that you found my voice soothing and the directions clear. Thanks for taking the time to leave me a comment. Cheers to yoga! Namaste!
Is this the Columbia study? I thought it did not build bone in hip, only lumbar? I've had a yoga practice for past 13 years and walk hilly 2M walk almost every day for 25+ years but was diagnosed with osteoporosis now at age 61 with first scan. I have a history of fibromyalgia, neuro symptoms, slight hypothyroid, and now hypertension. Whole foods diet whole life with free range meats since mid 30's. Gf and DF and high plant based but some meat past 13 years. I wish now I had gotten a scan right at menopause (6 years ago). I don't know why doctor never recommended this. Lumbar was -2.9, femoral neck hip -2.9, hip overall -2.6. I did slack off on my yoga since COVID but still was doing weekly and increased walking/hiking during that time. Fell last year hiking and fractured wrist. I've not been able to put weight on my right wrist at 90 degrees in yoga for many years and now can't on left. I also need to strengthen wrists and arms. I will start doing these poses everyday and add more that I know. Are the poses held long enough in video?
The study is from the NIH (National Institutes of Health) National Library of Medicine. I put the link to this study in the notes underneath my video on UA-cam. Here is the link again: www.ncbi.nlm.nih.gov/pmc/articles/PMC4851231/
Regarding your question as to whether the poses are held long enough in my video: In my videos we may be holding the poses for less or more than 30 seconds because as I am making the videos, I do not have a stop watch running to check each pose. If you would like to be more precise with your holds, feel free to pause my video at each pose and watch a stop watch or set a timer.
In one of Dr. Fishman's studies, he found that holding yoga poses for anywhere from 12-72 seconds is beneficial for better bone health. He also found that holding a pose for more than 72 seconds did not result in any greater benefit. Sciatica.org also
has an article on osteoporosis which explains Dr. Fishman's method. It suggests: "For practice on your own, aim to practice daily with a hold time of 30-40 seconds for each pose. For poses with two sides, hold for 30-40 seconds on each side. If 30 seconds seems too long, then aim for 12 seconds until you are strong enough to hold longer." Here is a link if you would like to read further on that article: sciatica.org/other-diagnoses/osteoporosis/
I'm happy to hear that you have been practicing yoga and walking and have a whole foods diet. Make sure you are getting enough protein every day. Stay positive! It sounds like you are doing a great job! Cheers to yoga!
Reply
@@YogasJoyfulJourney Thank you! It looks like femoral neck bone did not improve in the study if I read it correctly? I wonder what yoga poses would put stress on femoral hip neck bone? Wonder about pigeon pose you do lying on back. I think that' s what it is called?
Thanks for such a relaxing start of the day
I’m so happy you enjoyed this video. I hope you’ll try some of my other videos. Thanks for taking the time to leave me a comment. 😊
Loved it! thank you!
I'm happy you loved this one! Thanks for leaving me a comment. Every comment helps my channel!
Thank you ,I used to do this exercises before not knowing are for osteoporosis but I didn’t do it often until recently I was diagnosed with osteoporosis and from now on I will do it every day because I got also chronic gastritis from the Covid stress and yoga will help me mentally as well ,namaste 🧘🏼♀️and God bless you 🙏🏻
Doing these poses everyday will help you stay strong and flexible, physically and mentally. Enjoy! Namaste'
Thank you. I have been doing these poses for about 3 weeks now and find your instructions excellent
I'm happy to hear that you are doing these poses and you enjoy my instructions! Keep up the good work and stay consistent with your practice! Thanks for leaving me a comment. Sorry it took so long for me to reply back to you.
I feel so grateful to have found your glasses are just so awesome making me feel young again thank you so much❤
I'm happy to hear that you are enjoying the classes and that you are feeling young again! Cheers to yoga@
I am doing your exercise for strong bones 🦴 Angie
I'm happy to hear that you found my channel and videos! Keep up the good work and keep exercising to maintain your bone strength! Cheers to yoga and good health. Thanks for leaving me a message.☺🙏
Thank you ❤
You are very welcome! Thanks for leaving me a comment
Love this routine. Thankyou.
I'm happy to hear that you love this routine. Cheers to yoga, good health and strong bones. Thanks for taking the time to leave me a comment.
Thanks Madam for this very useful session with superb step by step description / guidance. Grateful & Warm Regards.
I'm happy that you found the video useful! Thank you.
Thank you! I’m so happy to have found your video!
I’m happy you found my video and my channel too! Thanks for leaving me a comment! 🧡
Excellent!
I have been doing yoga for years. I appreciate getting back to basics, correct, focused poses for bone health. Thank you:-)
I'm glad to hear that you have been doing yoga for years and that you appreciate the proper alignment and basics of my instructions. Thanks for leaving me a comment.
Thank you. I find this very clear and welcome instruction for me to practise with daily. I have experience with yoga. Very important to me. Cecelia
Happy to hear you found the instructions clear. Thanks for leaving a comment