Yoga for Osteoporosis—by Dr. Loren Fishman and yoga therapist Ellen Saltonstall—is an essential guide for teachers and therapists who have students with osteopenia and osteoporosis, or those at risk of developing the conditions.
The book is also a great resource for people living with osteopenia or osteoporosis. Fishman and Saltonstall will help you understand your diagnosis. They can help shape a yoga practice that’s safe for you.
Because of the prevalence of osteoporosis in the population, the book is important for many of us over 50. Half of women and a quarter of men 50+ will, at some point in their lives, have a bone fracture related to osteoporosis.
How to prevent bone loss and fractures
Preventing bone loss and fractures depends on three things:
- Strength: working the muscles in held postures stimulates bone growth
- Cognition: being mentally present keeps us alert to trip hazards
- Balance: avoiding falls is key to preventing bone fractures
Chapters 8 to 11 of Yoga for Osteoporosis thoroughly illustrate and describe yoga poses and modifications that support these three preventative factors, with classical variations, and modifications for both osteopenia and osteoporosis.
The earlier chapters of the book go into the science of bone density. Most of our bone density is built up before the age of 30. After that, bone density naturally declines. The good news is that lifestyle changes, including a safe yoga practice, at any time of life can decrease our risk of fractures.
Taking care of the spine
Spinal fractures are common among people with osteoporosis, so Fishman and Saltonstall are careful to mention the risk of forward bends in yoga. Most of these fractures occur on the front part of the vertebrae when the spine is rounded forward, as in a stooped posture or kyphosis.
In yoga, the risk can be managed by hinging at the hip in forward bends, while keeping the upper spine long and straight.
Back bends help to protect against spinal fractures by building the muscles that support a tall spine. Sphynx, cobra, plank, and bridge postures are all good options.
Postures that build the muscles at the front of the spine will also prevent fractures. If you were to do one thing for your spine, I’d recommend diaphragmatic breathing while lying in tadāka mudrā (tank gesture). (Check out the @TransitionYoga YouTube channel for a video practice on tadāka mudra.)
Yoga is safe for people with osteoporosis
Many of us begin to fear movement after a diagnosis like osteopenia or osteoporosis. Whether the fear is conscious or unconscious, activities that we used to enjoy might begin to feel too risky, and high impact sports are out of the question.
But staying active as we age is key for bone health, and on so many levels—physically, cognitively, emotionally, and socially. It’s reassuring to know that the right daily yoga practice can be safe for people with osteoporosis and can actually improve your condition.
The science of increasing bone density at any age
Dr. Fishman’s research showed that his 12 yoga poses for osteoporosis, practiced over two years, measurably increased bone density.
After participating in Fishman’s study, people who already had minor osteoporosis of the hip returned to a level of bone density that a healthy 25 to 30-year-old would have.
His routine is available online at sciatica.org or you can try this practice with Transition Yoga based on similar āsanas.
The side effects are good
Yoga comes with side effects that are only positive—better heart health, mood regulation, lung capacity, endurance, range of motion, cognition, and stress management, as well as better balance and bone density.
“Although yoga can be slow, requiring months or even years to achieve major effects, the trip is pleasant and without side effects, overhead, or undertow. In osteoporosis, most interventions take years to show results.” Loren Fishman, MD, and Ellen Saltonstall, Yoga for Osteoporosis: The Complete Guide (2010, New York: W.W. Norton & Company)
