Yoga for Stronger Bones

January 17, 2018

 

In their book called Yoga for Osteoporosis, Loren Fishman MD  and  Ellen Saltonstall MD, identify and name 13 yoga poses that are effective in preventing and reversing bone loss. I read about this in an article in The New York Times. The poses were listed as follows:

 

tree, triangle, warrior II, side-angle, twisted triangle, locust, bridge, supine hand-to-foot I, supine hand-to-foot II, straight-legged twist, bent-knee twist and corpse pose

 

As a full time yoga teacher for the past 18 years, and one whose students are mostly above the age of 50, I looked at this list and thought that most of my students would need to do a few warm-ups and a bit of rearranging in the sequencing to make the poses doable and enjoyable and non-injurious. So I created the following practice sequence which includes the 13 poses they identified.  

 

According to the article, these poses proved beneficial in building bone if they were held for 30 seconds on each side. But I personally feel that staring at my watch or setting a timer when I practice is not conducive to a state of yoga, or union, of mind, body, and spirit. It pulls me out of myself and yoga is supposed to foster a sense of inner awareness. So Instead of being a slave to watching the clock or listening for a timer to go off, I suggest first setting a stopwatch for 30 seconds and then counting the number of long yogic breaths you take before your stopwatch reaches the 30-second mark. Then, all you have to do in each pose is count the number of breaths you identified  to know you’ve held the pose for at least the recommended time.

 

Yoga pose names are sometimes hard to translate, so if you don’t recognize the name, do an internet search to see what the pose looks like and go from there. You can draw a little stick figure so you’ll remember what it means. I hope you enjoy the practice and knowing that you are doing something proactive for your health! Let me know your feedback or questions by commenting on this post!

 

Namaste.

 

Wind-relieving pose > Reclining tree vinyasa > Supta Pada II - 3x on each leg

Wind-relieving > Supta Pada 1 vinyasa - 3x on each leg

Tadasana

Tadasana Twist

Urdhva Hastasana and Crescent stretches

Warrior 2 - Right and left

Side Angle Pose - right and left

Dancing Warrior Vinyasa > Triangle pose

Seated preparation for Tree pose

Tree pose

Wide leg forward bend

Prasarita Twist - Peace sign pose

Parsvot.

Twisted triangle

locust

bridge

Reclining bent-knee twist

Reclining straight-legged twist

Savasana

 

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Yoga Libre is a Sarasota yoga studio offering Mixed Levels and Yin/Restorative Yoga plus Body Rolling & SATYA in an intimate, downtown setting. 

Don’t get frail, get free from age limitations! Yoga Libre is the place to strengthen your body and find stress relief.

 

 

200 S. Washington Boulevard, Suite 2, Sarasota Fl  34236

941-228-3326  | nancy@yogalibre.com