Yoga for Osteoporosis - Aura Wellness Center Teacher Training

Yoga for Osteoporosis

yoga for osteoporosisBy Faye Martins 

Is Yoga for osteoporosis a viable solution? Yes, but you want to speak with your physician and you want to research this subject before beginning any form of exercise for osteoporosis. According to the National Osteoporosis Association, the cost of medical care for fractures related to the disease will reach $25.3 billion per year by 2025. More prevalent in postmenopausal women and in men over 70, the disorder is associated with the loss of estrogen in females and testosterone in males. Due to the fact that Hatha Yoga is a low-impact exercise that strengthens bones and balances hormones, it is one of many techniques being used in the fight against osteoporosis.


Yogic Prevention for Osteoporosis 

• Weight-bearing asanas build strong bones and strengthen muscles. All poses promote good health.

• Meditation alleviates stress-related and hormonal symptoms before and after menopause, improving mood and strengthening adrenal glands.

• Pranayama complements meditation – boosting the circulatory system, removing toxins, and carrying freshly oxygenated blood to the organs.


Ten Yoga Poses for Osteoporosis 

• Downward-Facing Dog stretches the entire body and refreshes the mind.

• Standing Forward Bend calms the nervous system and lengthens the hamstrings.

• Big Toe Pose stretches and strengthens the hamstrings.

• Bridge Pose revitalizes tired leg muscles and quiets the mind.

• Warrior II increases stamina and promotes good posture.

• Extended Triangle helps to align the body and strengthens ankles, legs, and feet.

• Extended Side Angle Poses elongates the side of the body from the heel to the lifted arm.

• Half Moon Pose strengthens bones, tones muscles, and improves mood. The Half Moon posture can be easily modified for anyone who has difficulty with balance by using a chair, wall, or the corner of a room.

• Extended Hand-to-Big-Toe Pose improves balance and lessens the likelihood of falls.

• Wheel Pose energizes the body and makes the spine, abdomen, arms, and legs stronger and more flexible.


With the use of props and proper adjustments, each of the above-mentioned postures (asanas) can be modified for any Yoga student. All of these poses also help to do the following: tone the body, increase bone density, remove toxins, release negative energy, massage organs, increase circulation, and balance the endocrine system. Maintaining good emotional and physical health helps to improve mood and prevent all kinds of illnesses.


Precautions Regarding Yoga for Osteoporosis 

Anyone with osteoporosis should consult a health care professional and an experienced Yoga instructor in order to prevent the following complications:

• People with low bone density may develop spontaneous fractures to the spine as the body returns to its normal position.

• Backbends may cause stress fractures. A suggested modification is to gently tilt the whole spine without force to avoid pressure that may occur with bending the spine back.

• Some weight bearing exercises can cause hairline fractures of the bones or spine.

For those people who want to prevent osteoporosis and have no other health issues, traditional Yoga is a good option. For anyone with bone-related issues, however, good advice and a slow pace in a gentle Yoga class are the way to go.  Yoga for osteoporosis is a viable solution and a preventative measure.

© Copyright – Aura Wellness Center – Publications Division


Click here to see our online Yoga Nidra teacher training course.

Are you an experienced teacher looking for YACEP credits or continuing education?

Subscribe to Our Newsletter for Special Discounts and New Products

Related Resources


52 Essential Principles of Yoga Philosophy to Deepen your Practice

by Rina Jakubowicz.


A Relaxing Way to De-stress, Re-energize, and Find Balance

by: Gail Boorstein Grossman.


by B.K.S. Iyengar

TEACHING YOGA: Essential Foundations and Techniques

By Mark Stephens

Fordham J. London: Elsevier Health Sciences; 2003. Osteoporosis: Your Questions Answered; pp. 3–5. [Google Scholar]

Cranney A. Treatment of postmenopausal osteoporosis. BMJ. 2003;327:355–6.

Body JJ, Bergmann P, Boonen S, Boutsen Y, Bruyere O, Devogelaer JP, et al. Non-pharmacological management of osteoporosis: A consensus of the Belgian Bone Club. Osteoporos Int. 2011;22:2769–88.

Howe TE, Shea B, Dawson LJ, Downie F, Murray A, Ross C, et al. Exercise for preventing and treating osteoporosis in postmenopausal women. Cochrane Database Syst Rev. 2011;7:CD000333.

Ramaswamy B, Shapiro CL. Osteopenia and osteoporosis in women with breast cancer. Semin Oncol. 2003;30:763–75.

Martin D, Notelovitz M. Effects of aerobic training on bone mineral density of postmenopausal women. J Bone Miner Res. 1993;8:931–6.

Kronhed AC, Möller M. Effects of physical exercise on bone mass, balance skill and aerobic capacity in women and men with low bone mineral density, after one year of training – A prospective study. Scand J Med Sci Sports. 1998;8(5 Pt 1):290–8.

Troosters T, Gosselink R, Decramer M. Deconditioning, and principles of training. In: Weisman IM, Zeballos RJ, editors. Clinical Exercise Testing. Vol. 32. Basel: Karger Medical and Scientific Publishers; 2002. p. 67.

Phoosuwan M, Kritpet T, Yuktanandana P. The effects of weight bearing yoga training on the bone resorption markers of the postmenopausal women. J Med Assoc Thai. 2009;92(Suppl5):S102–8.

Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga. 2011;4:49–54.

Tüzün S, Aktas I, Akarirmak U, Sipahi S, Tüzün F. Yoga might be an alternative training for the quality of life and balance in postmenopausal osteoporosis. Eur J Phys Rehabil Med. 2010;46:69–72.

Fishman LM. Yoga for osteoporosis a pilot study. Top Geriatr Rehabil. 2009;25:244–50.

20. Angin E, Erden Z. The effect of group exercise on postmenopausal osteoporosis and osteopenia. Acta Orthop Traumatol Turc. 2009;43:343–50.

21. Soomro RR, Ahmed SI, Khan M, Ali SS. Comparing the effects of Osteoporosis Prevention Exercise Protocol (OPEP) versus walking in the prevention of osteoporosis in younger females. Pak J Med Sci. 2015;31:336–40.

See our selection of hatha yoga teacher training intensive courses. Please feel free to share our posts on your favorite social media networks.

3 thoughts on “Yoga for Osteoporosis”

  1. For those people who want to prevent osteoporosis and have no other health issues, traditional Yoga is a good option. Thanks for sharing this nice article.

Leave a Comment

Your Cart