By Christine Saari, MA, C-IAYT
A diagnosis of osteoporosis or osteopenia is not just a physical condition. It can also affect confidence, social interactions, and one’s sense of hope for the future. Many people feel frustrated, even ashamed, as they start to experience the need to limit their daily activities due to osteoporosis concerns. It’s disheartening to worry about the risk of fractures from something as simple as bending forward or losing balance while walking.
But osteoporosis is not a life sentence of fragility. You can take action to strengthen your bones safely and effectively, no matter your starting point.
Yoga therapy provides an evidence-based approach to building bone density and improving balance, all from the comfort of your home. Unlike traditional yoga classes that may feel too intense, fast-paced, or reliant on flexibility, yoga therapy is designed to meet you where you are, offering modifications and gentle, targeted strength-building techniques that support bone health at any fitness level.
What Is Osteoporosis?
Aging and Bone Loss: What You Need to Know
As we age, our bones naturally become weaker due to hormonal shifts, reduced physical activity, and changes in calcium and vitamin D metabolism. Women experience rapid bone loss after menopause due to declining estrogen levels, while men lose bone density more gradually over time. Osteoporosis develops when bone loss outpaces bone formation, leading to fragile bones and an increased risk of fractures.
Though medications and hormone therapy are common treatments, they come with potential risks and side effects. Doctors increasingly recommend weight-bearing exercise like yoga therapy as a safe and effective way to stimulate bone growth, improve balance, and reduce fall risk.
Why Yoga Therapy Works For Osteoporosis When Other Yoga Classes Don’t
Not All Yoga is Created Equal
The way you practice makes all the difference. Holding poses statically with proper muscle engagement is key to rebuilding bone density. This is called isometric engagement, and it is rarely emphasized in public yoga classes.
Many popular styles, such as Gentle Vinyasa and Power Yoga, focus on flowing sequences and dynamic movement rather than sustained holds with targeted muscle activation. This makes them less effective for stimulating bone growth compared to yoga therapy for osteoporosis, which prioritizes accessible, stable holds to safely strengthen bones and muscles.
Additionally, even in slower Hatha yoga styles, the duration of holds may not be long enough to stimulate osteocytes, the bone-building cells. Osteocytes respond to mechanical stress when pressure is applied to the bone for a sufficient amount of time. Research suggests that holding poses for at least thirty to ninety seconds is necessary to initiate the biochemical response that signals bones to lay down new tissue1,2,3,4. In many general Hatha classes, poses may be held for only a few breaths (about 15-20 seconds), which is beneficial for flexibility and relaxation, but may not provide enough sustained stress to effectively trigger bone remodeling.
This is why yoga therapy specifically for osteoporosis focuses on progressively increasing hold times to create the right amount of stress for bone strengthening.
Why Strength Training At the Gym May Not Be the Best First Step
Strength training is great for building muscle, but it does not always provide the right kind of stress to strengthen bones. Many gym workouts focus on repetitions in sets, which create dynamic muscle engagement. While this builds muscle strength, it does not apply the prolonged pressure needed to trigger the chemical reactions that stimulate bone growth. Without proper technique and emphasis on slow, controlled movements, the risks may outweigh the benefits5. This may explain why even people who lift weights regularly can still develop osteoporosis.
For those with osteoporosis, some forms of weightlifting can also pose risks. High-impact movements, rapid changes in direction, and exercises that involve spinal flexion can increase the risk of fractures.
A yoga therapy approach, with its emphasis on accessible, stable holds and isometric engagement, provides a safer and more effective way to rebuild bone density while minimizing injury risk.
What Sets Yoga Therapy for Osteoporosis Apart
Yoga therapy takes a personalized and progressive approach to bone health. Instead of following a one-size-fits-all sequence, a yoga therapist works with you individually to develop a safe, effective home practice tailored to your needs. The goal is to build bone density, muscle strength, and stability through targeted isometric holds and progressive loading, without requiring excessive flexibility or intense workouts.
Unlike group yoga classes, yoga therapy is designed for at-home practice that fits into your daily routine. In fact, just 12 minutes a day can be enough to start strengthening your bones—no need to commit to long studio sessions multiple times a week6.
Yoga therapists provide custom practice resources you can use on your own, such as personalized videos and visual aids. You never have to wonder if you are doing it correctly when you work with a yoga therapist.
The Science Behind Yoga for Osteoporosis
Research supports the role of yoga in improving bone strength, mobility, and fall prevention. A study published in the International Journal of Yoga found that regular yoga practice improved physical function and quality of life in older adults with osteoarthritis7. Another study in the Journal of Physical Medicine and Rehabilitation found that yoga helped reduce falls and fear of falling in older adults8—key concerns for those with osteoporosis.
The key to yoga therapy’s effectiveness lies in isometric muscle engagement. This includes activating and holding muscles in a static position, rather than moving through repetitive motions. Unlike weightlifting, which involves lifting and lowering, isometric contractions apply steady, prolonged pressure to bones, triggering osteocytes (bone-building cells) to lay down new bone tissue.
This principle follows Wolff’s Law, which states that bones become stronger when they are consistently and safely stressed. However, for this process to work, the stress must be applied correctly and progressively:
- Holding poses for at least 30-90 seconds provides the necessary stimulus for bone growth.
- Progressive loading ensures continued improvement. This means that as muscles get stronger, the poses and time held must evolve over time to maintain the necessary challenge.
- Maintaining accessible alignment and muscle engagement reduces the risk of fractures and injury, making the practice both safe and effective over time.
A Safe & Effective Yoga Therapy Sequence for Osteoporosis
This sequence, designed by Sara Merrick-Albano, C-IAYT, incorporates isometric holds and progressive muscle engagement to stimulate bone growth while maintaining stability and safety. Each pose should be held to the point of fatigue, gradually increasing hold times to 90 seconds as strength improves.
Mountain Pose (Tadasana)
Stand tall with feet firmly planted. Actively press the feet into the ground while engaging the thighs and glutes. Lift the toes to activate the arches, then lower them while keeping that engagement. Hold 30-90 seconds.
Warrior 1 (Virabhadrasana I)
Take a short stance with a wider base for stability. Press firmly into the back leg, engage the glutes, and stabilize the front knee with a comfortable bend. Lengthen the spine by reaching the heart forward and up. Maintain core engagement to protect the spine.
Warrior 2 (Virabhadrasana II)
Adjust the foot stance for individual stability, rather than following rigid alignment cues. Focus on activating the legs, glutes, and core, prioritizing strength over depth. Hold the pose with steady, controlled engagement, hugging muscle to bone.
Seated Chair Twist (Modified)
Sit with feet grounded and engaged, maintaining the same muscular activation as in Mountain Pose. Instead of pulling deeper with the arms, initiate the twist from the muscles of the trunk to make sure the posture is supportive for the spine. Keep the movement small and controlled. Focus on enhancing the exhales to engage deep core support.
Seated Lateral Bend
Before bending, extend the spine and engage the core. Move only within a comfortable range and hold the side bend with isometric muscle activation. This builds spinal stability without unnecessary stress on the vertebrae.
Interested in practicing this sequence along to a video? Fill out the form below to get emailed a link to a video practice, led by Sara!
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Yoga Poses To Avoid for Osteoporosis
In general, it’s important to avoid any postures that encourage extreme ranges of motion, passive stretching, deep forward folds, deep backbends, or deep twists. It’s also important to avoid quick motions or high impact movements. These have the tendency to put high amounts of stress on bones. While stressing bones is important to stimulate bone growth, the bones have to be progressively loaded over time. Too much stress can result in fractures.
What It’s Like to Work With a Yoga Therapist If You Have Osteoporosis
If you’re hesitant about starting yoga therapy because you feel stiff, unathletic, or unsure of what to do, you’re not alone. Yoga therapy is specifically designed to be accessible to all ability levels.
A yoga therapist will tailor each session to your unique needs, ensuring that the practice is safe, comfortable, and effective. Sessions are not just about physical postures. They also integrate breathwork, mindfulness, and relaxation techniques to support mental wellness, too.
The best part? You don’t need to be flexible or experienced to benefit. Your yoga therapist will help you build strength, balance, and stability gradually, so you can feel confident in your body again—without fear of injury.
Learn More & Take the Next Step
For a deeper look into how yoga therapy provides an evidence-based approach to rebuilding bone density safely, visit:
🔗 Reclaiming Bone Health: Yoga Therapy’s Role in Osteoporosis Care
Schedule a Free Consultation or Book Online
Yoga Therapy Associates offers in-person sessions in Connecticut and telehealth options nationwide. Ready to start strengthening your bones in a safe, effective way?
📅 Schedule a free consultation or book online today.
Special thanks to Corina and Jackie for modeling postures. Corina is a yoga therapist with Yoga Therapy Associates. Learn more about Corina here. Jackie is an experienced yoga teacher and owns The Om Center Yoga Studio.
References
- Ebnezar, J., Nagarathna, R., Yogitha, B., & Nagendra, H. R. (2011). Effects of an integrated approach of hatha yoga therapy on functional disability, pain, and flexibility in osteoarthritis of the knee joint: A randomized controlled study. International Journal of Yoga, 4(2), 55-63. Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099099/
- Smith, E. N., & Boser, A. (2013). Yoga, vertebral fractures, and osteoporosis: Research and recommendations. International Journal of Yoga Therapy, 23(1), 17–23. https://doi.org/10.17761/ijyt.23.1.b46687q87m790745
- Fishman, L. M. (2010). Yoga for osteoporosis: A review of the research. International Journal of Yoga Therapy, 20(1), 81-87.
- Fishman, L. M. (2009). Yoga for osteoporosis: A pilot study. Topics in Geriatric Rehabilitation, 25(3), 244–250. https://doi.org/10.1097/TGR.0b013e3181b02dd6
- Skelton, D. A., & Mavroeidi, A. (2018). Which strength and balance activities are safe and efficacious for individuals with specific challenges (osteoporosis, vertebral fractures, frailty, dementia)?: A Narrative review.
- 1 Journal of Frailty, Sarcopenia and Falls, 3(2), 85. https://doi.org/10.22514/MMJ.2018.019
- Lu, Y.-H., Rosner, B., Chang, G., & Fishman, L. M. (2016). Twelve-minute daily yoga regimen reverses osteoporotic bone loss. Topics in Geriatric Rehabilitation, 32(2), 81–87. https://doi.org/10.1097/TGR.0000000000000085, https://pubmed.ncbi.nlm.nih.gov/27226695/
- Ebnezar, J., Nagarathna, R., Yogitha, B., & Nagendra, H. R. (2012). Effects of an integrated approach of hatha yoga therapy on functional disability, pain, and flexibility in osteoarthritis of the knee joint: A randomized controlled study. Journal of Alternative and Complementary Medicine, 18(5), 463–472. https://doi.org/10.1089/acm.2010.0320, https://pubmed.ncbi.nlm.nih.gov/22537508/
- Nick, N., Petramfar, P., Ghodsbin, F., Keshavarzi, S., & Jahanbin, I. (2016). The effect of yoga on balance and fear of falling in older adults. PM&R, 8(2), 145–151. https://doi.org/10.1016/j.pmrj.2015.06.442, https://pubmed.ncbi.nlm.nih.gov/26164350/
⚠ Disclaimer: This information is not intended as medical advice, but rather as insights into strategies that have helped others. Always consult with a qualified healthcare provider before beginning any new movement practice.
