Welcome! Thank you for joining Yoga for Bone Health.

Here you will find resources for home practice and deepening your knowledge of how yoga can support healthy bones.

These postures also support balance, posture, mobility, and reducing stress…with the true goal of feeling strong so you can life your life fully!

Resources:

• Bone Sequence 1 (pdf)

• Balance sequence 1 (pdf)

• Balance sequence 2 (pdf)

• Arm threading (video)

• Dr. Loren Fishman's website

• book Yoga for Osteoporosis

For the bone​ sequence, the postures with a * have been found to be most effective.

Principles of practice:

• These practices can slow or stop bone degeneration, or increase bone density and quality over time

• Hold bone postures 12-72 seconds

• Squeeze key muscles as you hold for most benefit

• Always use supports (e.g. chair, wall) to avoid falls 

• Keep the spine long or even in a slight backbend to avoid compression on the spine

• Avoid extremes like deep backbends or twists to keep bones safe.

• Remember: 80% effort, find ease and breath

• Daily practice is the gold standard (10-15 minutes), 4x/week of home practice is a great goal. Any amount of practice is beneficial.

Stay connected

• Yoga for Bone Health WEEKLY CLASS, Thursdays @12 pm, Yoga Center of Black Mountain

• Yoga for Bone Health Workshop: Series 2 + Practicing Safely in Group Classes on Sunday, September 20, 2-3:30 pm, Yoga Center of Black Mountain

• Yoga for Bone Health Workshop: Series 2 + Practicing Safely in Group Classes on Saturday, October 17, 2-4 pm, Soful Yoga Railwalk

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