12 Yoga Poses For Osteoporosis


Osteoporosis is a condition in which bones become weak, thin, brittle and fragile due to mineral loss. People diagnosed with this disorder are at greater risk of fractures because their bones cannot support the weight or normal activity. Fortunately, yoga provides a non-invasive solution to strengthen and maintain the overall health of your bones.

Yoga focuses on flexibility, strength, balance, coordination and endurance through movement. All of these elements help improve bone formation and density as increased mobility increases blood flow around the body; therefore optimizing bone health.

The following 12 poses are beneficial for people with osteoporosis. They are easy to learn and execute with proper instruction: Chair pose (Utkatasana), Bridge pose (Setu Bandhasana), Cobra pose (Bhujangasana), Triangle pose (Trikonasana), Half Lord of the Fishes pose (Ardha Matsyendrasana), Cobbler’s pose (Baddha Konasana), Standing forward bend pose (Uttanasana), Downward Dog (Adho Mukha Svanasana), Warrior 2 Pose (Virabhadrasana II), Unsupported Seated Forward Fold Pose (Pavritta Janu Sirsasana), Supported Seated Forward Bend Pose (Supta Baddha Konasana) and Corpse Pose (Savasana). Each of these poses have both physical benefits such as strengthening core muscles as well as gaining length in hamstrings and hips muscles along with improving spinal alignment but also promotes mental clarity aiding a sense of overall relaxation thanks to their calming characteristics. Performing these poses regularly will improve strength, flexibility and denseness which is key in successfully managing osteoporosis.

Balancing Table Pose, with Tips for Modification

The Balancing Table Pose is a great yoga pose for those with osteoporosis, since it helps build strength in the core muscles. To do the pose, begin by standing with your feet flat on the floor. Then, bend your knees and lower your hips over your toes until your bottom is to your heels or as low as possible without putting any strain on the back or suffer discomfort in ane of its parts. Place your hands gently on both sides of your feet then tightening all muscle groups holding the weight at once (abs, legs, butt) with a constant breath and a calm attitude alike. Keep shoulders aligned to spine and neck relaxed into natural position (neutral alignment). Inhale deeply, raise arms up towards ceiling then exhale and bring arms down sideways making sure not to lock elbows (palms should always point forward). Wait for two more breaths here; hold for 10-20 seconds as steady as possible.

This pose can be modified to make it easier or harder depending on individual fitness level. For example, if you cannot keep your spine straight when doing this pose, you can place rolled-up blankets under your thighs while sitting in order to provide support. You can also modify the exercise by holding onto a chair or wall for additional stability. Additionally, if you need more of a challenge during this exercise, you can add weights such as light dumbbells or resistance bands to make it more difficult. It’s important that whichever modifications you choose they are comfortable and don’t cause any pain. With practice and consistency this pose will help strengthen bones and increase range of motion within joints associated with Osteoporosis conditions.

Easy Triangle Pose, with Guidelines for Beginners

Easy Triangle Pose is a basic yoga posture designed for beginners. It is suggested for individuals living with osteoporosis because it strengthens the muscles in the spine, thighs and stretching the hamstrings, hips and outer hips. To perform Easy Triangle Pose, start by standing tall with feet hip-width apart and arms by your sides. Next, step your feet three to four feet apart from each other and turn your right foot out. Bend your left knee deeply, as if you were going to sit on a chair. At the same time, sweep your right arm up over head coming down into Easy Triangle Pose with your left fingertips reaching toward or touching the floor (or keep them resting lightly on a yoga block). Make sure that both of your legs are straight ” avoid bending either knee ” otherwise the pose will take strain off of the front leg instead of strengthening it. Hold this pose for 10 breaths before repeating on the other side. Focus on keeping your chest lifted and letting go of any tension in the upper neck. Doing extreme poses like headstands or handstands should be avoided by anyone living with osteoporosis as they can increase stress in affected areas of the body and cause fractures or injury.

Standing Forward Bend with Guidance on Alignment

This pose is a great starting point if you’re suffering from osteoporosis. Start by standing up straight with your feet firmly planted on the ground, hip-width apart. Engage your core muscles and tuck your tailbone in to protect your lower back. Draw your shoulder blades down and relax them away from your ears. Take a deep inhale, feeling the breath and the natural movement of your body as you do so. As you exhale, start to hinge forward from the hips, bringing your torso over the legs until you reach a comfortable position (not too far forward). Your head should be relaxed, leading the way towards an invitation for gentle restorative yoga flow through gravity. Feel yourself surrendering into the stretch as you hold this pose for at least five deep breaths before coming back up to stand tall again. Repeat as desired, being conscious of any tight or tender areas that are affected by osteoporosis as you practice this pose and others throughout your session. With regular practice, standing forward bend can help to improve posture, build strength in all areas of the spine and hips – protecting those fragile ostoporotic bones while creating balance in both mind and body!

Yoga Seated Twist Sequence

Bridge Pose, with Precautions to Note

The Bridge Pose is a great yoga pose to include in a practice for those with osteoporosis. It helps to strengthen the back muscles, improve posture, and can even decrease pain if done properly. However, it’s important to note that it should not be done if there is a history of serious lower back issues or fractures; also anyone with spondylolisthesis should avoid this exercise.

To do the bridge pose, lay on your back with your feet flat on the ground. Place your arms next to your torso and inhale as you press your feet into the ground and lift your hips until they’re in line with your knees and torso, making sure not to hold this position too long or strain the lower back. On the exhale, slowly lower yourself back down until you’re lying again flat on the floor. You may repeat this process 8-10 times twice each day. To increase intensity, one can use a yoga block or two under their hips while performing this pose. As always when doing any exercise it’s important to listen to one’s body ” if it feels right then continue with caution but otherwise stop immediately if anything causes any pain at all.

Extended Puppy Pose, with Recommended Props

Extended puppy pose is a gentle, restorative yoga pose that’s especially beneficial for those with osteoporosis. This pose can be done on its own but it’s recommended to use pillows and blankets as props to help increase the stretch and support the body. To do this restorative pose:

1. Begin by kneeling on all fours, then lower your forearms and your chest towards the ground.
2. Place two rolled-up blankets under your chest and another one beyond them and use it as an extension for your head so you don’t strain your neck too much.
3. Place one pillow or blanket under each knee for added support, if needed.
4. Make sure that the bolster or pillows are placed in such a way that allows you to relax fully, rather than strain any part of your body as you hold this soothing position for a few breaths’ time.
5. When you’re ready to move out of the pose, roll over onto one side and come successfully out of it carefully while maintaining awareness throughout your body at all times.

Reclining Spinal Twist, with Benefits for Osteoporosis

The reclining spinal twist is a good pose to choose if you are living with osteoporosis. It helps to lubricate your spine and increase flexibility, as well as decrease tension in the lower back. It also increases in-between spinal vertebrae movement, aiding in providing nourishment to the discs, ligaments and joints. The posterior rotation of the spine promoted by this pose can support the vertebral bodies and discs throughout their full range of motion. To practice reclining spinal twist: lie down on your back and bring both knees into chest. Then cross your arms across chest, slightly tilt head toward left shoulder, and drop both knees toward the right side of body. Afterwards, hold for up to five deep breaths before exhaling into center of mat. Repeat twist on other side for an equal amount of time.

Half Lord of the Fishes, with Common Mistakes to Avoid

Half Lord of the Fishes is a great pose to practice regularly if you are living with osteoporosis. It is one of the 12 yoga poses that have been carefully chosen to improve range of motion, tone the muscles around bones, and strengthen them. This pose can also help manage any pain associated with osteoporosis.

To get into this pose, begin by sitting with both legs extended forward. Bend your right knee, then bring it across your body so your right shin is parallel to the left leg and as close as possible to it without causing any discomfort in your hips or back. Point your toes on both feet outwards and place the sole of your right foot against the inside thigh or calf of your left leg. Lengthen through the spine and imagine being lifted up by an invisible thread connecting through the top of your head, while keeping a strong base through both heels. Then inhale while raising your arms up above your head to come into an “Urdhva Hastasana” stretch (upward hands) if desired. Lastly, reach up with fingertips reaching towards each other over head and hold for a few breaths before coming out on an exhale.

Common mistakes when performing this pose include arching the lower back excessively which can cause discomfort in those with osteoporosis. Also be sure that you maintain equal weight distribution between both feet throughout the entire posture so that you don’t press heavier on one side than the other which may result in straining joints more on one side than another. Keep shoulders soft throughout, relax jaw and facial muscles, lengthen tailbone towards heels and let breath be even and smooth at all times ” no strain should be felt while participating in Half Lord of The Fishes Pose! Finally, take care not to move too quickly in or out of this pose as sudden movements may cause injury due to weakened bones form Osteoporosis. Move mindfully, carefully and slowly always listening closely to body feedback so you can ensure proper alignment while also getting maximum benefits from each posture!

Warrior 2 Pose, with Advantages for Older Adults

Warrior 2 pose is a powerful and effective yoga posture to practice if you have osteoporosis. It strengthens the legs, arms and torso, making it great for building bone mass. This pose will help open your hips while strengthening your lower back to help protect and support your spine.

To begin, stand with your feet 3-4 feet apart. Turn both feet out at a 45 degree angle from each other pointing the toes forward. Bend your right knee so that it is aligned over the ankle keeping the body perfectly stable. Make sure that your pelvis remains level, even as you extend both of your arms out in a straight line on each side of your body for balance. Inhale and exhale deeply as you hold this pose for 10-15 seconds. Finally, turn back to standing and feel the warmth that has been generated in your body throughout this sequence.

Power Yoga 60 Minute Sequence

This pose will also help older adults to improve balance and coordination which can sometimes be lacking in those with osteoporosis because of weakened bones. For added stability while doing this pose, use a chair, wall or balancing block near you to ensure safety while you practice Warrior 2 pattern of movement regularly, eventually allowing yourself to perform this move freely without any prop supports or assistance. Overall, Warrior 2 pose is an excellent choice for aging adults desiring strong bones as well as improved balance and coordination.

Cat-Cow Pose, with Recommendations for Taking Breaks

Cat-Cow Pose is an excellent way to stretch and strengthen the spine and other core muscles, making it an ideal exercise for people with osteoporosis. It should be practiced slowly, focusing on engaging the core muscles to protect the spine. To do this pose, begin in a tabletop position. On your inhalation, arch your back while gently lifting the chin and chest until you are looking up towards the ceiling. Hold this pose for a few seconds before slowly releasing your exhalation as you round your back and tuck your chin in towards the chest. Make sure to take breaks when needed during this pose by returning to a neutral tabletop position with your back flat and core engaged. For people with osteoporosis, it can be beneficial to maintain control throughout this exercise by avoiding any jerking or fast movements that may increase risk of injury.

Sideways Spinal Flexion with Additional Poses for Variety

When practicing yoga for osteoporosis, it is important to focus on poses that open and lengthen the spine while strengthening core muscles. Sideways spinal flexion is one of the best poses to address these needs. To begin, stand with your feet hip-width apart and arms outstretched to your sides at shoulder height. Inhale as you lean your torso and right arm down, bending to the right as far as feels comfortable without strain or pain. Then exhale and bring your upper body back up while rotating your left arm up towards the ceiling, moving with a gentle curve along the length of your spine. Repeat this movement on both sides, initially doing 3-4 reps per side before gradually increasing to 5-8 repetitions per side. This pose can be modified depending on the individual’s flexibility ” if stretching further does not feel comfortable, focus on widening and maintaining the curve in the opposite direction instead.

To add variety to this exercise, consider incorporating any of the following poses into your practice: Cat/Cow Pose; Plank Pose; seated Forward Fold; Upward/Downward Dog Pose; Triangle Pose; Garland Pose; Bridge Pose; Reclined Bound Angle (Corpse) Pose; Supported Child’s Pose; Warrior II Pose; Extended Side Angle Pose and Tree Pose). Ensure pick poses that are modified based on personal flexibility level while always keeping osteoporosis in consideration when selecting postures. When it comes to practicing yoga for osteoporosis safety should always come first!

Childs Pose, with Alternatives for Adaptation

The Child’s Pose is a great pose for those with osteoporosis as it works to realign the spine while stretching out the hips, thighs and ankles. To perform this pose, begin kneeling on the floor with your arms stretched out and your forehead touching the ground. You can hold onto either side of your feet or rest your hands by each knee in order to increase comfort. Additionally, adding a rolled-up towel underneath your stomach may help increase support if you are unable to reach full extension in the pose. If Child’s Pose is not comfortable enough for you due to pain or discomfort, consider some of its alternatives. Variations like Reclined Child’s Pose and Half Chair Pose can also be used as gentler and supported forms of this posture. Both of these postures use props such as pillows and blocks to keep stress off the lower back while providing gentle stretching throughout the body.


The 12 yoga poses for osteoporosis help strengthen bones and improve flexibility, balance, and posture. With regular practice, these poses can lead to a decrease in pain, better strength and improved agility. Improving fitness levels through yoga can also contribute to increased bone mass, decreased risk of falls, and improved general well-being. However, it is important to recognize the potential risk of injury that comes with practicing yoga due to weakened bone ” so it is important to consult a medical professional before engaging in any physical exercise. Additionally, progress should be gauged through performance measurements that medical professionals provide as guidelines for safe and effective results. People suffering from osteoporosis should start gently with yoga practice as done regularly it can be as potent as prescribed medications taken over long periods of time. Finally, it is important to remember that continuing this beneficial practice includes being consistent with an enjoyable routine. Consistency paired with pleasure will help motivate users to continue their effective osteoporosis treatment plan.

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