Which yoga poses help with osteoporosis (part 2)
In the previous blog post we started diving into which yoga poses are helpful with osteoporosis. We discussed focusing our attention on alignment, on poses that open and expand the chest, open the hips, and poses that strengthen muscles to support a taller spinal posture to minimize the rounding in the upper back (kyphosis). We would also be aware to avoid deep flexion or bending especially if there is body weight compression of the spine as in plow pose. In this post we will discuss poses and yoga to address 5 key elements to management of your osteoporosis.
Dr. Loren Fishman out of Columbia University has researched 12 poses in particular to study the affects on bone density. See his video here.
After studying with Dr. Fishman and certifying to teach his series Yoga vs Osteoporosis, my PT and yoga teacher brain continues to break down the cues and some of the rationale behind the poses he chose. Key points when practicing yoga for your osteoporosis is to
Use as many muscles as you can in every pose
Focus on quality alignment of the pose rather than how deeply you can go into the pose
Use props to help maintain alignment. For example a tall, telescoping spine especially when rotating
Use your breath to assist your core, the pelvic floor, and diaphragm in particular
Use longer static holds to improve stimulation of bone remodeling (remember Wolfe’s Law from last blog?).
Dr. Fishman’s series addresses the 5 pillars brought forward by the Bone Health and Osteoporosis Foundation. Https:bonehealthandosteoporosis.org/patients
Balance Training with Osteoporosis:
Most standing yoga poses affect our balance and reflex reactions. They challenge our proprioception and the speed at which our bodies can respond to loss of balance. They also strengthen our bodies in all three planes of motion. When we have osteoporosis, we want to challenge balance in a “safe” way, so we start with a hand on a chair or wall when doing tree pose, for example.
Single leg balance poses with Osteoporosis offer us
sustained weight bearing through the standing leg,
torsion created by external rotation of the hip of the lifted leg in tree pose (especially if the foot is on the lower or upper leg rather than toes on the floor),
awakens the core muscles in the hips, abdomen, and back,
awakens the upper body and arm muscles to wake up the upper back muscles and open the chest,
activates the abdominals with a steady inhale and exhale pattern, and
helps to regulate the nervous system, thereby decreasing stress
Upper Back Strength and Posture with Osteoporosis:
Back bends are important. Kyphosis or rounding of the upper spine and rib cage is a concern with osteoporosis. The closer our lower ribs get to our pelvic bones, the more difficulty we may see have breathing, digestion, and back or neck pain to name a few.
Back bends with Osteoporosis offer us the opportunity to
open the front line of the body,
expand the front of the chest and shoulders, and
strengthen the upper back muscles.
The poses strengthen our posture to help us stand taller, align spine, allow us to lengthen the back of the neck to keep our eyes forward. This helps to minimize compression at the transitional segments of the spine in the lower neck, between the rib cage and lower back and the lower back to pelvis. Strong stomach muscles also help us keep the spine long, opening space between the vertebrae for example in locust pose or bridge
As we strengthen the upper back, connect with the core, and open the chest and shoulders we improve our overall posture. This helps to minimize the repeated compression of the vertebral bodies (front part of the spinal bones), one factor in creating compression fractures. This is a concern because the repeated pressures bone bumping into bone so to speak can create stress or micro fractures that eventually result in a larger compression fracture.
Good news! Body in Tune would love to collaborate with you to teach you this precise yoga practice and to support your ongoing practice so you can straighten your posture and enjoy your life off the mat with confidence.
A Focus on Spinal Alignment with Osteoporosis
Spinal alignment is especially important with any lifting, with getting up and down off the floor, and during day-to-day activities. It helps to keep our spine in optimal positions for any lifting that might occur and helps us to avoid the a fore mentioned micro fracture.
Getting Up and Down Off the Floor with Osteoporosis
The process of getting up and down off the floor is relatively easy on paper and takes a fair amount of leg strength in practice. We need strong front and back thigh muscles and buttock muscles as well as stomach muscles to lend a hand stabilizing the trunk on the pelvis.
Our yoga practice prepares us by challenging us in a lunge pose, table top, and transitioning to side lying and then to our stomach or back. Then reversing on the way back up off the floor.
In case you are curious Body in Tune would love to collaborate with you to find your perfect movement practice.
Resistance Training in Osteoporosis
Yoga offers body weight resistance against gravity as our resistance. Dr. Fishman adds cues to increase the muscle tension by activating the feet, the hip rotators, the trunk extensors, upper back and stomach muscles. All these cues and more will help stimulate bone remodeling to maintain stronger bones. Additionally controlled twists with a strong upright spine will awaken the stomach muscles but also create the needed torsion force to stimulate bone remodeling and to help with balance reactions with activities. In physical therapy we call them isometric holds where we are not moving the bones and joints but instead just creating more tension in the muscles to create the compression and torsion to the bones and joints. All these actions together help build strength, coordination, and stability in an effort to prevent the first fracture with osteoporosis.
Cardiovascular Training with Osteoporosis
Of course walking is one way to strengthen our cardiovascular system. The isometric holds in the more static yoga postures challenges our endurance which in turn supports our cardiovascular system. Yoga is a low intensity form of exercise.
As we continue exploring yoga for osteoporosis, it's clear how thoughtful, intentional movement can support stronger bones, better posture, and improved balance. Dr. Fishman’s work offers us a strong foundation to build on, integrating yoga with the principles of physical therapy and current bone health research. Whether it’s through mindful alignment, longer static holds, or using breath and props to support the body, yoga becomes a powerful, accessible tool for maintaining bone density and staying active. The goal is to feel more confident, informed, and empowered in your practice—on and off the mat.
Body in Tune, LLC was born from a belief that quality of life matters; both life and physical balance matters.
I would welcome the opportunity to be part of your support team with regards to your muscles, joints, bones and osteoporosis. The goal is, after all, to help you feel confident in your body so you can play with your grand children, take that long-dreamed of vacation and get outside and enjoy a walk with friends.
