12 Poses For Osteoporosis and Fall Prevention

Jul 6

As the Baby Boomer population ages we hear more about osteoporosis and fall prevention. I continue to believe yoga is a highly effective, safe practice for improving bone mineral density and preventing fractures by enhancing your posture, balance and core strength. Dr. Loren Fishman, MD and renown yoga instructor Ellen Saltonstall, were part of the educational team I studied with during my 500 hour teacher training in yoga anatomy as therapy. They are also the authors of Yoga for Osteoporosis: The Complete Guide and spoke extensively about the value of yoga to prevent falls and help build bone density. Because falls are the primary cause of osteoporosis-related fractures, developing stability and coordination is just as vital as building bone mass.

Here are some of the things I learned about using yoga for osteoporosis and fall prevention. The important points are holding poses for 30 seconds and practicing the poses at least 4 times a week. There are many beneficial yoga poses that strengthen your spine, hips, and core to naturally rebuild bone and improve stability. While you can practice the following poses on your own, alignment and other cues given by a qualified yoga instructor can make a big difference in the benefit you receive from your practice. Here are the 12 most important poses to focus on:

1.Mountain Pose

2.Tree Pose

3.Warrior II Pose

4.Chair Pose

5.Bridge Pose

6.Downward-Facing Dog Pose

7.Plank Pose

8.Upward-Facing Dog Pose

9.Cat-Cow Pose

10.Child’s Pose

11.Corpse Pose

12.Modified Camel Pose