The Ultimate Guide to Yoga for Osteoporosis (+ 3 Free Classes!)

Exercise / May 28, 2020

Cat Buckley

Table of Contents

Why Yoga is the Ideal Exercise for Older Adults | Dr. Fishman’s Research on Yoga and Osteoporosis | Before You Start: Yoga Foundations | The Fishman Method: 12 Yoga Poses for Stronger Bones (With Videos!) | 12 Yoga Poses: Free Printable PDF | Yoga for Osteoporosis Takeaways


If you’ve broken a bone or you have low bone density, you may not think yoga is for you… well, think again! 

Yoga does three things to your body no other exercise does — and that makes it the perfect exercise for low bone density. (More on this in a moment!) 

In fact, leading yoga for osteoporosis expert, Dr. Loren Fishman, has spent years perfecting a method to safely improve bone health through yoga. It’s a method he’s put to the test in two exciting clinical studies. Both of which showed that you can get great results by practicing 12 simple yoga poses a day… 

And now, you can try these 12 yoga poses from the comfort of your own home! Yes, I’ve put together three new videos demonstrating all 12 poses. Each video showcases a different variation of the pose, so folks of all physical ability can benefit.

But first, let’s take a look at how yoga can help you stay strong, flexible, and pain-free…

To skip right to the yoga videos, click here!


Why Yoga is the Ideal Form of Exercise for Older Adults

When you apply force to bones, it stimulates them to grow stronger — a premise known as Wolff’s law. 

Wolff’s law states that, “bone is formed and strengthens along lines of mechanical stress.” It also describes how the greater the forces applied to a bone, the greater the bone-building at the point of stress. (Bear these two points in mind, as we delve into the unique benefits of yoga.) 

So it’s clear why experts recommend high-impact, weight-bearing exercise to stave off bone loss. Simple enough, right? Unfortunately, it’s a little more complicated than that. You need to consider your joints, and the length of time you’re activating your muscles for too… 

I recently had the pleasure of discussing this topic with Dr. Fishman himself when I traveled to Portland for his Yoga vs. Osteoporosis training! Click on the video below to hear his take on the benefits of yoga for your joints, and how long to hold a yoga pose for:

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So high-impact exercise can do more harm than good by aggravating your joints and causing inflammation. But yoga provides a solution.

According to Dr. Fishman, yoga’s gentle, low-impact movements are ideal for those with osteoporosis and osteoarthritis. These movements help distribute synovial fluid, which lubricates the joints and keeps them moving smoothly. (Synovial fluid is a thick liquid found in all your joints.) 

And in terms of your bone health, there are three main reasons yoga is an excellent choice… (Yes, the length of time you hold poses for is one!)

  • Yoga may be a slow and often stationary practice, but don’t be deceived by appearances. In yoga, your body is working incredibly hard. In fact, if practiced correctly, yoga can help keep your bones strong and healthy. 

    Here’s how: 

    1. Yoga puts unusual force on bones, which other exercises don’t.

      “By unusual, I mean two things:,” says Dr. Fishman.

      First, yoga doesn’t just put force on one part of your body. If you play tennis, your racket arm may be especially strong. If you jog, your legs gain the most benefit. But the different positions in yoga accomplish the impressive task of engaging muscles and bones throughout your entire body. 

      Second, yoga stresses bones at practically every angle. Yoga positions, or asanas, oppose one group of muscles against another and stimulate muscle-to-bone attachments. These forces signal mechanosensor cells (cells that respond to changes in mechanical force) in your body called osteocytes. Then, your osteocytes tell your osteoblasts (the specialized cells that build bone) it’s time to get to work!

    2. In yoga, you hold poses for an extended period of time.

      As mentioned in the video above, the length of time you hold yoga poses for is key. Often, yoga poses are held for several seconds. This isn’t something you do in many other forms of exercise…

      And research shows that levels of bone-building markers increase in as little as 12 seconds of subjecting bone to stress! So yoga stimulates bone-building due to the length of time you spend holding poses — which places your bones and muscles under continual stress.

    3. Practicing yoga causes your body to release a powerful anti-inflammatory.

      “Exercise causes your body to release something called peroxisome proliferator-activated receptor gamma coactivator 1-alpha (PGC-1a),” says Dr. Fishman. “That’s a mouthful, I know!”

      Simply put, PGC-1a is a protein that helps your body benefit from exercise. Most notably for those with osteoporosis, PGC-1α is a powerful anti-inflammatory. (Remember, chronic, low-grade inflammation causes bone loss!) 

      Now, high-impact exercises release PGC-1a just like yoga. But as we’ve seen, high-impact exercise can aggravate your joints and cause inflammation. With yoga, you get all the anti-inflammatory benefits of PGC-1a — without also causing inflammation. It’s basically a win, win for your bones. 

  • We’ve seen how yoga safely stresses bones without impact, and how the practice supports your bone health! But there are many other benefits that make yoga uniquely well-suited for those with low bone density… 

    Yoga can help improve posture, balance, coordination, strength, and mobility — all key benefits for preventing a fall.  

    It also promotes a sense of peace and well-being. And as you may know, chronic stress can lead to bone loss. So by relieving stress, yoga indirectly benefits your bone health! 

    Finally, yoga is highly accessible. It’s easy to practice from the comfort of your home, and you need very little equipment to do it. 

    Have I convinced you yet? Perhaps, you’d like to see some concrete evidence of these benefits? Not to worry, next up Dr. Fishman will tell you about his research himself!


Dr. Fishman’s Research on Yoga and Osteoporosis

For years, Dr. Loren Fishman has been fascinated by yoga’s potential to improve bone health… 

So in 2005, he decided to test his theory by running a pilot study. (A pilot study is a small-scale study to see whether a theory has merit.) And that pilot study led to a large-scale study published in 2016. 

I asked Dr. Fishman about his studies when we met in Portland. Click on the studies below to see his explanation of each:

Dr. Loren Fishman is an Assistant Clinical Professor at Columbia University, and the Medical Director of Manhattan Physical Medicine and Rehabilitation in New York City. Dr. Fishman pioneered the use of yoga in medicine and has written several books on the topic, including Yoga for Osteoporosis and Yoga for Osteoarthritis.

  • My pilot study involved 11 subjects and seven controls with either osteopenia or osteoporosis. These subjects practiced 12 yoga poses daily for two years. At the end of the study, the subjects who practiced yoga had better bone mineral density (BMD) in the spine and hips compared to the controls.

    Of course, I couldn’t draw a general conclusion from this small pilot study. But the results were encouraging. So I decided to conduct a much larger study next.”

  • My next study involved 227 active participants. These participants completed a health history questionnaire and shared the results of a recent DEXA scan. All participants were sent a DVD of the 12 yoga poses from the pilot study along with descriptions of each pose.

    These participants were on average 68 years old and 83% of them had either osteopenia or osteoporosis. 

    After two years of practicing the 12 poses consistently, participants showed promising results. They reported bone density gains in the spine, hips, and femur.

    Curious about the 12 yoga poses performed in these studies? You’re in luck. AlgaeCal put together videos demonstrating all 12 poses! Click here to check them out now.  

    What’s more, none of the 227 study participants experienced a fracture or injury related to the practice of yoga. That’s with more than 90,000 hours of yoga practiced largely by people with osteopenia or osteoporosis. So overall, the results of this study support the safety and efficacy of the Fishman Method for those with low bone density.”

  • “Despite the promising results from these studies, yoga hasn’t gained much traction in the medical community. 

    So, I’m conducting another, more robust study to show that properly chosen yoga poses can support strong bones. If you’re interested in participating, click on the following link and scroll down to “New Yoga for Osteoporosis: A Dose Response Study” for more details!”


Before You Start: Yoga Foundations

If you’re new to yoga, it’s a good idea to check in with your medical professional before getting started to make sure it’s suitable for you. I also recommend following along with a qualified instructor to start. That way, you can learn the basics of a safe practice.

For example, I studied how to teach yoga for osteoporosis with Dr. Fishman. (More on this in a moment!) So my videos are a good place to start.

But to give you a quick introduction, here are the basic principles of yoga:

    • The Breath. Pay special attention to your breath. Breathing smoothly and naturally enhances yoga poses. Holding your breath can cause fatigue and block awareness of your body. In general, inhale when lifting up or arching your back and exhale when settling into a pose or folding forward.
    • The Foundation. Your foundation is the part of your body bearing weight. This is often your feet, hands, or pelvis. The key is to spread your foundation, so that you’re well supported. With your feet, try and use all four corners of each foot in a balanced way. Stretch your toes instead of contracting them. The same concept applies to your hands. 
    • The Curve of the Spine. Your spine has a natural curve that makes it strong. The goal when aligning your spine is to achieve a balance of strength and flexibility. Always bend from as low down in the spine as possible. Tilt your pelvis from the hips, not the waist. This will minimize any rounding of the spine and keep your back safe. 
    • The Balance of Opposites. If you’re new to yoga, you may wonder why poses include actions that are opposite. For example, you may be instructed to press down through your feet and reach up through your arms. This is to create a stable pressure on your bones, which makes poses safer and more effective. 
    • The Knees. In most poses, you’ll want to align your kneecaps to face the same direction as the second toe of the same leg. This can be challenging for some. If that’s the case for you, work toward it gradually. Maintaining this alignment will help protect your knees from dangerous torque. 
    • The Stance. For many poses, your feet will be wide apart. How wide depends on your height, your proportions, and your flexibility. If your stance is too wide, you might feel unstable. Always adjust your stance depending on what feels right for you. Your stance should allow for both freedom of movement and stability.
    • The Full-Body.Every pose will draw your focus to certain areas of your body. While standing, you may feel your legs more. While sitting, you may focus on your spine. This is natural. But try and open your awareness to your whole body in every pose. Maximize your practice by engaging your entire body, rather than focusing on just one area.
  • You don’t need much equipment to practice yoga. But there are a couple props I reference in the yoga poses to follow. The good news is, you can easily swap in common household items for most of these props!

    Here’s a table outlining basic yoga equipment, and how to make do without:

    Equipment Alternatives
    Yoga mat A towel, large woven blanket, or carpet that won’t slip
    Yoga block A stack of books wrapped in a towel, one thick book, or a shoebox filled with towels to make it solid
    Yoga strap A regular belt, robe tie, men’s tie, or piece of rope
    Chair A folding chair, dining room chair, or non-swivel desk chair would work best
    Wall If you don’t have an unobstructed wall to use, you may need to clear some space for your practice, or set up in a space like a garage


The Fishman Method: 12 Yoga Poses for Stronger Bones

From years of research and experience in the field, Dr. Fishman developed a method for improving bone health through yoga. 

Recently, I had the pleasure of learning this method directly from Dr. Fishman! I completed his Yoga vs. Osteoporosis training this past November. I’m also a Registered Yoga Teacher (RYT) and one of AlgaeCal’s Community Managers. All this to say, I’m well-versed in the intricacies of bone health and the importance of a safe practice. 

So today, I’ll be demonstrating 12 yoga poses for osteoporosis. These are the same poses practiced in both Dr. Fishman’s studies — where participants improved their bone health.

Watch the full yoga regimen by clicking on the video below! You’ll see there are three videos with different variations of the poses:

1: “Osteoporosis Variation” – This class provides the easiest variation of the poses. It’s the orange thumbnail below.

2. “Osteopenia Variation” – This class provides intermediate variations of the poses. It’s the dark green thumbnail below.

3. “Prevention Variation” – This class provides the more challenging variations of the poses. It’s the light green thumbnail below.

You can click on the thumbnail of each video to skip between them. (Note you’ll also find detailed written instructions for each pose next!)


12 Yoga Poses: Step-by-Step Instructions and Tips

Now, there are three variations for most of these yoga poses: Osteoporosis, osteopenia, and prevention. Prevention is the regular version of the pose, commonly performed by those with normal bone density. But don’t take these labels as law!  

In other words, just because you have osteoporosis, doesn’t mean you should do the osteoporosis version, and so on. I say this because the more challenging the pose, the more you stand to gain from it. So if you can do the osteopenia version, or even, the prevention version, go for it! 

That said, it may be a good idea to work your way up depending on your skill level. You may also need to experiment a little to discover what’s right for you. Just remember to start slow, listen to your body, and give each pose your best effort.

To see the different variations for each pose, simply click on the black arrows!













12 Yoga Poses for Osteoporosis: Free Printable PDF 

I hope you benefit greatly from these 12 yoga poses. Remember, practicing them can help you improve your bone health in just 12 minutes a day! 

But I know this is a lot of information to take in. So to make it easy for you to adopt this regimen, we put together a free printable PDF of all 12 poses. That way, you can have a hard copy to study, mark up, and follow along.

Simply, click on the button below, input your name and email, and your PDF will be on its way promptly!

Enter your name and email to receive a PDF with all 12 yoga poses:


Yoga for Osteoporosis Takeaways

For anyone with low bone density, I can’t recommend yoga enough. 

If you’ve never tried it before, don’t be frightened by all the impressive feats of flexibility pictured in the media… 

The 12 poses in Dr. Fishman’s regimen are accessible for almost everybody. Practice them every day, and not only will you cultivate peace, strength, and balance, you’ll also be doing a wonderful favor for your bones. 

If you’re looking for some variety, you may enjoy my yoga videos from the AlgaeCal YouTube page too! Check them out at the following links: 

>> Yoga for Osteoporosis

>> Chair Yoga for Osteoporosis 

Dr. Fishman also offers weekly online classes on his website here! Simply, click on that link and scroll down to recorded web events. Then, click on the meeting recording and enter the access password.

I hope this has been helpful, and I wish you all the best in your practice. Please, don’t hesitate to ask questions or share your thoughts on these yoga poses in the comments below!

Author: Cat Buckley, RYT, RYOT

Comments
Kathy
Kathy

Thank you for these yoga poses! I am wondering how to choose the version when there is osteopenia in lumbar spine & hip, & osteoporosis in femoral neck. Should I be doing the osteoporosis version for all poses or is there more detail somewhere else about adapting the specific poses? p.s. I am a yoga teacher. Thank you!

Megan AlgaeCal
Megan AlgaeCal

Hi Kathy, good question!

Cat Buckley, RYT, RYOT shares that the goal (even for those with bone loss) is to work your way up to the Prevention version. As you are likely familiar with the yoga poses (great to hear that you’re a yoga teacher!), you may be able to start off with the Prevention version and modify certain poses as needed.

Hope this helps, Kathy! ❤️

-Megan @ AlgaeCal

Lynn Spencer
Lynn Spencer

Love, love, love this yoga practice!! I have been doing it for 9 days now and I see improvement each day. So rewarding and I already am feeling changes in my body. Very exciting. Thank you so much for sharing. I never thought I could be a yoga person.

Blaire AlgaeCal
Blaire AlgaeCal

Hi Lynn,

We’re so glad to hear that you love yoga like we do! It truly is amazing, isn’t it?! Keep up the great work 💪

– Blaire @ AlgaeCal

Kathy
Kathy

Thank you!

Blaire AlgaeCal
Blaire AlgaeCal

Our pleasure, Kathy! 😃

– Blaire @ AlgaeCal

Gundula Guldner
Gundula Guldner

Hi Cat,
Great to see those yoga poses. I have been practicing yoga for 27 years. Unfortunately I still got osteoporosis 😔. It actually is unclear to my GP why I got it. I lead an active lifestyle with plenty of bone building excercises and a calcium rich vegan diet. The only reason I can come up with is that I had my son when I was 44 years old. Not particularly eating a rich calcium diet then and pretty much went from child birth and 3 years of breast feeding into peri meno pause.
I’m not regretting this and my son is super precious to me. I love your yoga poses as they now give me the support I need as I can’t get into some full poses anymore due to pain. I’ll continue what I do and just started on AlgaeCal. I have no doubt this will help me build new bones. Thank you. Gundula 😊🙏💕

Blaire AlgaeCal
Blaire AlgaeCal

Hi Gundula,

Thank you for reaching out – it’s wonderful to hear that you have been practicing yoga for 27 years! However, we’re so sorry to hear about your diagnosis.

While exercise and a balanced diet are important for bone health, for some, this is not enough. After the age of 40, we begin to lose 1% of our bone density per year, sometimes more due to factors like menopause, genetics, lifestyle, etc. To overcome accelerated bone loss, supplementation may be necessary depending on the individual.

Gundula, it’s great that you have started on AlgaeCal! Have you joined the AlgaeCal Community yet? It’s a supportive space for AlgaeCal customers to learn and grow together! Feel free to join here. We hope you’ll keep us updated on your progress – and don’t hesitate to reach out if you have any questions or concerns along the way ❤️

– Blaire @ AlgaeCal

Lynn Schriner
Lynn Schriner

This is a hard thing to write. I have been taking AlgaeCal for years. Recently I opened the capsules and put it in water. In 24 hours it NEVER dissolved. So I added apple cider vinegar and it still Never dissolved! I know that calcium not absorbed properly will go into arteries. As a retired Holistic Dr I am VERY concerned. I have pictures of the glasses with the product floating on top.please tell me that research on your products were conducted on humans (not mice) and heart scans were done after a few years of dosing.
Highly concerned
Lynn Schriner

Megan AlgaeCal
Megan AlgaeCal

Hi Lynn, thanks for reaching out and sharing your concerns!

Rest assured, our studies were on human participants and safety was well established via a panel of 45 blood chemistries and quality of life questionnaire. In our most recent 7-year study, there was specifically no evidence found in cardiovascular risk. You can view our studies here.

Keep in mind that the digestive system is far more complex than simply being an acidic environment (and that stomach acid is much stronger than apple cider vinegar). There are digestive enzymes as well as a mechanical churning that helps with the digestive process. Rest assured, we know from the positive results from thousands of women and men that AlgaeCal works! Feel free to view some of these stories (with accompanying before/after DXA scans) here.

Hope this helps put your mind at ease, Lynn! If you still have questions, feel free to reach out to our Bone Health Consultants at 1-800-820-0184 ❤️

-Megan @ AlgaeCal

Clotilde Lake
Clotilde Lake

I am a cancer survivor and have been using AlgaeCal Plus and Strontium Boost for four years. Also practice yoga and eat plant based meals. I am still loosing bone density. My L3 and T10 are degenerating. What medications cause the problem?

Megan AlgaeCal
Megan AlgaeCal

Hi Clotilde, thanks for reaching out and sharing a bit about yourself.

We’re so sorry to hear you’re still losing bone. Have you been taking our products at their full, recommended dosages? We guarantee your results and definitely want to make this right, so please email [email protected] or call 1-800-820-0184 to speak with one of our Bone Health Consultants. We look forward to hearing from you and working with you to figure out what might be going on ❤️

-Megan @ AlgaeCal

kitty
kitty

where can i see the barre video that people are mentioning here? Also is there a place on youtube or a streaming device to see these videos and use? Love algae cal

Kathy
Kathy

I loved the yoga for osteoporosis class! I saw it was entitled “ Class 1”. Does Cat do additional classes on YouTube with other yoga poses? She is awesome!

Megan AlgaeCal
Megan AlgaeCal

So happy to hear that you loved the class, Kathy!

Cat currently has a few yoga videos on YouTube, including a 20-minute class here, a chair yoga class here, and variations for the Dr. Fishman method here.

She’s always working on more for our community, so stay tuned! We’ll also pass on your wonderful feedback to Cat 🙂

-Megan @ AlgaeCal

Blaire AlgaeCal
Blaire AlgaeCal

Definitely, Mary! Feel free to also give us a call at 1-800-820-0184 if any questions come up for you 💕

– Blaire @ AlgaeCal

Blaire AlgaeCal
Blaire AlgaeCal

Will do, Paula! 😃

– Blaire @ AlgaeCal

Terri
Terri

Please send me a PDF version of the yoga poses and exercises as I have osteoporosis. Great info you have provided here. Thank you!!

Blaire AlgaeCal
Blaire AlgaeCal

We’re so glad you enjoyed this information, Terri! You should receive a PDF copy shortly after clicking the green Request a PDF copy above (please check your spam/junk folder in case it accidentally ends up there) 😃

– Blaire @ AlgaeCal

Gloria E. Omori
Gloria E. Omori

help

Blaire AlgaeCal
Blaire AlgaeCal

Hi Gloria,

We’d love to help you in any way we can! Please don’t hesitate to reach out to us at 1-800-820-0184 if you have any questions 🙂

– Blaire @ AlgaeCal

Brenda Anguiano
Brenda Anguiano

Just found you, love to have pdf of barre exercises. Thank you so much

Blaire AlgaeCal
Blaire AlgaeCal

Hi Brenda,

So glad you found us! We’ll be emailing you information on our barre exercises shortly 😊

– Blaire @ AlgaeCal

Joanne Harris
Joanne Harris

Hello. I have Osteoporosis throughout my body. I have a femur rod in one leg and a stress fracture in the other leg. Have had three cervical procedure in neck. I am beginning to have pain now in lower back. I walk and do strengthening exercise but i think the Yoga exercises will be very helpful also. Will you please send me a copy.

Megan AlgaeCal
Megan AlgaeCal

Hi Joanne,

Hope you are able to be pain-free soon ❤️ We also have a Bone Fracture Healing Guide you may find helpful here. To get a copy of our yoga guide, simply click the Request a PDF button above! 🙂

-Megan @ AlgaeCal

Mary
Mary

I, also, have osteopenia following a scan. Can I please get a copy of these yoga exercises. I have always wanted to learn yoga, now I have a good reason to. Thank you.

Megan AlgaeCal
Megan AlgaeCal

Hi Mary, thanks for sharing!

You can Request a PDF of this yoga guide using the green button above! We’re also here to support you in any way we can, so don’t hesitate to reach out to us with any bone health questions! Our Bone Health Consultants are very knowledgeable and always ready to help – you can reach them at 1-800-820-0184.

-Megan @ AlgaeCal

Anne Lidbetter
Anne Lidbetter

I would also love to get a copy of the exercises. I am a Pilates Instructor and I have Osteopenia. I have just fallen below the line. I am about to embark on Yoga Certification. I predominately work with seniors so this information is excellent. Thank you.

Megan AlgaeCal
Megan AlgaeCal

Hi Anne!

It’s great to hear that you’re about to get your Yoga Certification!! We’re excited for you to share your passion with others to help them improve their health 💕

You can request a PDF copy using the green button above (near the bottom of the article).

Feel free to browse through some of our other exercise posts as well! 🙂

-Megan @ AlgaeCal

Angela Martinek
Angela Martinek

Having just been diagnosed I would also love a copy of these exercises.
Thanks for putting this together.

Blaire AlgaeCal
Blaire AlgaeCal

Sorry to hear about your recent diagnosis, Angela ❤️ A copy of the guide should be arriving in your inbox shortly! Please also check your junk/spam folder just in case 😊

– Blaire @ AlgaeCal

Lubby Sandoval
Lubby Sandoval

Could you please send me a copy of this yoga exercises by mail. I have a severe osteoporosis issue in my lower lumbar part and sometimes hurts me more when I was doing some similar every day. I need this modifications. Thank you so much

Blaire AlgaeCal
Blaire AlgaeCal

Hi Lubby,

So sorry to hear about your bone loss ❤️ To request a PDF copy of this guide, please click the green button above (near the end of the article).

– Blaire @ AlgaeCal

Blaire AlgaeCal
Blaire AlgaeCal

You’ve come to the right place, Sandy! A PDF copy of the yoga poses is on its way to you 😀

– Blaire @ AlgaeCal

Susan Brooks
Susan Brooks

Such an interesting article! I would love for you to send me a PDF of yoga poses for osteoporosis.

Megan AlgaeCal
Megan AlgaeCal

Hi Susan!

Happy to hear you enjoyed the information! You can request a PDF copy using the green button above (near the bottom of the article). Enjoy! 😊

-Megan @ AlgaeCal

Shirley
Shirley

Please send me a PDF copy of the yoga exercises for osteoporosis. Thank you.

Blaire AlgaeCal
Blaire AlgaeCal

You should receive a copy in your inbox shortly, Shirley! Please also check your junk/spam folder just in case 🙂

– Blaire @ AlgaeCal

Julie Michaud
Julie Michaud

Please send me a PDF as well of this wonderful yoga for osteoporosis. Thank you!

Blaire AlgaeCal
Blaire AlgaeCal

Absolutely, Julie! You should receive a copy shortly after clicking the Request a PDF button above 😊 Enjoy!

– Blaire @ AlgaeCal

Irma T Gonzalez
Irma T Gonzalez

Can I get a PDF copy of the yoga exercises above. Would love to use them as my Yoga workout. Thank you so much!

Megan AlgaeCal
Megan AlgaeCal

Absolutely, Irma! You should receive a copy shortly after clicking the Request a PDF button above (do check your spam/junk folder in case).

We’re so glad to hear you enjoyed the exercises 🙂 Keep up the great work!

-Megan @ AlgaeCal

Sandra
Sandra

I would love a PDF of the exercises also. Any chance?

Blaire AlgaeCal
Blaire AlgaeCal

Most definitely, Sandra! An email with the PDF attached should pop up in your inbox soon 😊

– Blaire @ AlgaeCal

Penny
Penny

Ditto! I have tried full-on yoga in classes & not liked it, so never kept it up. These look much more doable with the osteoporosis modifications, I I too would like a pdf version if possible. Thank you.

Blaire AlgaeCal
Blaire AlgaeCal

So glad you find these exercises more doable, Penny! The PDF is on its way to you ❤️ Happy yoga-ing!

– Blaire @ AlgaeCal

Linda
Linda

Could I also please get a printable copy of the yoga poses?
I’m newly diagnosed and am trying to come up with a doable plan to overcome this.
Thanks for the great researched information)

Blaire AlgaeCal
Blaire AlgaeCal

Hi Linda,

Absolutely! You should receive an email shortly after clicking the green Request a PDF button above 😀

Please don’t hesitate to email [email protected] or call our Bone Health Consultants at 1-800-820-0184 if you have any questions. We are always happy to help ❤️

– Blaire @ AlgaeCal

Rayna Taylor
Rayna Taylor

Really like all the info AlgaeCal puts out. Please send a pdf of The Ultimate guide to Yoga for Osteo porosis.

Megan AlgaeCal
Megan AlgaeCal

Hi Rayna!

Thank you! We’re so happy to hear that you enjoy all of our articles.

You can request a PDF copy using the green button above (near the bottom of the article) 😊

Hope you enjoy the exercises!

-Megan @ AlgaeCal

Blaire AlgaeCal
Blaire AlgaeCal

Absolutely, Paula! You should receive the PDF in your inbox soon 😊

– Blaire @ AlgaeCal

Jheri
Jheri

I would greatly appreciate the printable version of the Yoga PDF as well. I am building a strong foundation for bone health with the Algae Cal products and actively adding all suggestions for building strong bones. Thank you, Jheri

Jenna AlgaeCal
Jenna AlgaeCal

So wonderful to hear you’re being proactive, Jheri! You should receive a copy shortly after clicking the Request a PDF button above. 😊

– Jenna @ AlgaeCal

Jackie
Jackie

Hi. I have been using AlgaeCal for a few months now because of the amazing results reported on your site. Do you have a CD with the 12 exercises I just watched if not I would appreciate the PDF. I must get started ASAP. So appreciate your information and customer participation. Thank you.

Jenna AlgaeCal
Jenna AlgaeCal

Hi Jackie,

We don’t have a CD or DVD with the exercises — maybe in the future! For now, you can request a PDF by clicking the green button above (near the end of the article). 🙂

– Jenna @ AlgaeCal

Martha Wagner
Martha Wagner

Please send me the pdf of these yoga poses!

Parviz
Parviz

I am a huge fan of AlgaeCal. Thank you for this yoga info. Please send me the printable version to my email asap. Thanks in advance.

Jenna AlgaeCal
Jenna AlgaeCal

So happy to hear this, Parviz!

You should be receiving a copy in your email shortly. Please do check your junk/spam folder in case it accidentally ends up there 🙂

– Jenna @ AlgaeCal

Joannie Allison
Joannie Allison

I also have Osteoporosis. Would you please send me the printable version of Fishman’s 12 yoga poses for osteoporosis. Thank you so much!!!

Jenna AlgaeCal
Jenna AlgaeCal

Hi Joannie,

Yes! I hope you find the poses helpful 😄

– Jenna @ AlgaeCal

Carma Reeder
Carma Reeder

I have just read through all of the exercises for osteoporosis. I have severe osteoporosis -4 in my spine. I have been taking algaecal since August 2018. I have been going to the pool doing exercises for 6 months. the chlorine is bothering me and would like to do home based exercises. Please send me the pdf’s on all exercises. Thank you so much.

Jenna AlgaeCal
Jenna AlgaeCal

Hi Carma,

It’s wonderful you’re doing everything you can to see the best possible results! You should receive a pdf copy shortly after clicking the Request a PDF button above. 🙂

– Jenna @ AlgaeCal

Marjorie Sauer
Marjorie Sauer

I would like a printable version of the yoga poses also. I have osteoporosis of the hip and osteopenia in other hip. I do exercises in the swimming pool
but I want to do more to build my bone mass.

Jenna AlgaeCal
Jenna AlgaeCal

Sounds good, Marjorie. You should receive a copy in your inbox shortly! Please do check your junk/spam folder in case! 🙂

– Jenna @ AlgaeCal

Margaret Weller
Margaret Weller

What a great article on yoga exercises aimed at strengthening the core body. I would love to receive the PDF for this article so that I can print it. Many thanks.

Jenna AlgaeCal
Jenna AlgaeCal

So glad you liked it, Margaret! You should be receiving a copy shortly. Please check your junk/spam folder in case it accidentally ends up there 😄

– Jenna @ AlgaeCal

Carol Steinhauer
Carol Steinhauer

I now have osteoporosis and I am learning what I can do to build bone mass. Would you please send me Fishman’s 12 Yoga Poses. Thank you so much

Jenna AlgaeCal
Jenna AlgaeCal

Hi Carol,

You should be receiving a copy shortly if you clicked the green Request a PDF button above! If you have any questions about AlgaeCal, please feel free to reply directly to the email ❤️

– Jenna @ AlgaeCal

Veta Jones
Veta Jones

Please send me the printable version of Yoga for osteoporosis. I’d love to start working on these promptly.
Thank you!

Jenna AlgaeCal
Jenna AlgaeCal

Hi Veta, you should be receiving a copy of the yoga guide shortly.

Hope you find the poses beneficial!

– Jenna @ AlgaeCal

Gale Martinez
Gale Martinez

Could you please send me the printable version of the yoga poses for osteoporosis. I am recovering from a hip fracture and want to start some hip strengthening exercises too. Thank you.

Jenna AlgaeCal
Jenna AlgaeCal

Hi Gale, you should be receiving a copy of the guide shortly!

We also have a blog post on hip strengthening exercises here. Considering you’re recovering from a hip fracture, it may be a good idea to speak with your doctor before introducing any new movements into your routine!

– Jenna @ AlgaeCal

Tara
Tara

Such a great article and I have already forwarded it several times. Could you please send me a pdf ….thank you!

Jenna AlgaeCal
Jenna AlgaeCal

Awesome, thanks so much for sharing Tara!

You should receive an email with the PDF shortly 🙂

– Jenna @ AlgaeCal

Sue Carstens
Sue Carstens

This is a wonderful article! Thanks for taking the time to include photos. I too would love to have a printable version. I’m committed to doing yoga and this would be perfect. Thanks in advance!

Jenna AlgaeCal
Jenna AlgaeCal

Hi Sue,

Love your enthusiasm! You can expect an email with the printable version of this article shortly. 😊

– Jenna @ AlgaeCal

Anna Crowder
Anna Crowder

Thank you for an excellent article on osteoporosis exercises. Can you please send me a pdf of the 12 yoga exercises discussed in this article?

Jenna AlgaeCal
Jenna AlgaeCal

Of course, Anna! Check your inbox for an email from [email protected] 😀

– Jenna @ AlgaeCal

Sandy Toomey
Sandy Toomey

Great yoga info; I did yoga 3X a wk before compression fractures in Jan this yr. Last fracture in late June. Just finished PT which helped a lot. I do exercises for core, legs & back – and walking. do you think keep doing these a little longer? Unsure how long to wait. Yes, taking AlgaeCal with occasional strontium when I can since Aug. Thank you so much! Want to try Pilates too

Jenna AlgaeCal
Jenna AlgaeCal

Hi Sandy,

So good to hear you’re doing well! It’s best to speak with your doctor or physical therapist before making changes to your exercise regimen — just in case you need to wait longer before starting something new/increasing intensity. 😊

– Jenna @ AlgaeCal

Joanna Ward
Joanna Ward

Hi Monica I was so happy to see this post about the effects of yoga on the AlgeaCal site. As a 3 monthh user of AlgeaCal and Strotium boost and one who practices yoga once weekly, I plan to incorporate these 12 minutes into my routine several times a week!! How can I get the Ultimate Guide to Osteoporosis via email so I don’t have to go to each link? I can’t wait until it’s time for my next bone density scan.

Jenna AlgaeCal
Jenna AlgaeCal

So glad you enjoyed this post, Joanna! You can request a copy using the green button above (near the end of the article) 🙂

– Jenna @ AlgaeCal

Elizabeth Pacheco
Elizabeth Pacheco

Pleasantly surprised that your company goes above and beyond offering quality products by also provide such useful tips and exercises to improve my bone health .Luv it

Monica AlgaeCal
Monica AlgaeCal

Hi Elizabeth,

Thanks for the feedback! So happy you hear it 🙂
– Monica

Frances Spradley
Frances Spradley

I just finished reading your 2013 expanded edition of Your Bones. On page 275 you state that the static poses of yoga cannot build bone. What made you change your mind? Do u still practice Pilates for Osteoporosis. The Osteogenic Loading machine people claim bone cannot be built without OL of 4.2 times body weight. Does yoga do that. They cite research that 10 minutes a week on their expensive machine is all we need to increase BD. Please comment. Thanks.

Lara Pizzorno
Lara Pizzorno

Hi Frances,

What changed my mind was Fishman’s research, which I discuss in the Yoga post. What he presents in his book had not yet been confirmed when I wrote the 2nd edition of Your Bones. Now it has. Here’s the abstract for the latest paper:

Top Geriatr Rehabil. 2016 Apr;32(2):81-87. Epub 2015 Nov 5.
Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss.
Lu YH1, Rosner B1, Chang G1, Fishman LM1.
Author information
Abstract
OBJECTIVE:
Assess the effectiveness of selected yoga postures in raising bone mineral density (BMD).
METHODS:
Ten-year study of 741 Internet-recruited volunteers comparing preyoga BMD changes with postyoga BMD changes.
OUTCOME MEASURES:
Dual-energy x-ray absorptiometric scans. Optional radiographs of hips and spine and bone quality study (7 Tesla).
RESULTS:
Bone mineral density improved in spine, hips, and femur of the 227 moderately and fully compliant patients. Monthly gain in BMD was significant in spine (0.0029 g/cm2, P = .005) and femur (0.00022 g/cm2, P = .053), but in 1 cohort, although mean gain in hip BMD was 50%, large individual differences raised the confidence interval and the gain was not significant for total hip (0.000357 g/cm2). No yoga-related serious injuries were imaged or reported. Bone quality appeared qualitatively improved in yoga practitioners.
CONCLUSION:
Yoga appears to raise BMD in the spine and the femur safely.
KEYWORDS:
osteoporosis; yoga
PMID: 27226695

Yes, I still do Pilates as well as yoga and last year I discovered barre, which combines Pilates, yoga and ballet exercises and have become addicted to that as well. I exercise at least one hour every day. It’s my break. As my bones are now in excellent shape and have been for several years –within one year of beginning to take AlgaeCal Plus and Strontium Boost — I can do any of the exercises, not only those tailored to be safe and effective for individuals with osteopenia/osteoporosis.

RE the Osteogenic Loading machine – Loading activates osteocytes, which is why weight-bearing exercise is beneficial. Here’s one of a number of papers discussing this:
Arch Biochem Biophys. 2008 May 15;473(2):117-23. doi: 10.1016/j.abb.2008.02.028. Epub 2008 Mar 4.
The response of bone to mechanical loading and disuse: fundamental principles and influences on osteoblast/osteocyte homeostasis.
Skerry TM1.
Author information
Abstract
Bone’s response to increased or reduced loading/disuse is a feature of many clinical circumstances, and our daily life, as habitual activities change. However, there are several misconceptions regarding what constitutes loading or disuse and why the skeleton gains or loses bone. The main purpose of this article is to discuss the fundamentals of the need for bone to experience the effects of loading and disuse, why bone loss due to disuse occurs, and how it is the target of skeletal physiology which drives pathological bone loss in conditions that may not be seen as being primarily due to disuse. Fundamentally, if we accept that hypertrophy of bone in response to increased loading is a desirable occurrence, then disuse is not a pathological process, but simply the corollary of adaptation to increased loads. If adaptive processes occur to increase bone mass in response to increased load, then the loss of bone in disuse is the only way that adaptation can fully tune the skeleton to prevailing functional demands when loading is reduced. The mechanisms by which loading and disuse cause bone formation or resorption are the same, although the direction of any changes is different. The osteocyte and osteoblast are the key cells involved in sensing and communicating the need for changes in mass or architecture as a result of changes in experienced loading. However, as those cells are affected by numerous other influences, the responses of bone to loading or disuse are not simple, and alter under different circumstances. Understanding the principles of disuse and loading and the mechanisms underlying them therefore represents an important feature of bone physiology and the search for targets for anabolic therapies for skeletal pathology.
PMID: 18334226

However, no research confirming efficacy of the Osteogenic Loading Machine/protocol has been published on PubMed.
http://bstrong4life.com/ the company selling the osteogenic load program began conducting an IRB trial in 2014 that is discussed on their website. No results have been published. In the “research” section on their website, they provide 2 other papers. One was written for Performance Health Systems and has not been published in any journal. The other has been published in a peer-reviewed (PubMed listed) journal. Here is the abstract for this paper, which looks encouraging, and I agree with the conclusion – a larger controlled study should be run to look into it.

OSTEOGENIC ADAPTATION
J. Jaquish
Performance Health Systems, Chicago, United States
Received 4 August 2013; revised 8 August 2013; accepted 9 September 2013
ABSTRACT:
Aim: To determine bone density adaptation from multiple-of- bodyweight (MOB) compressive force with exercise apparatus designed for osteogenic loading.
Methods: Osteogenic Loading (OL) apparatus was used to isolate optimal ranges of motion allowing for axial bone loading at levels that could be MOB (force/loading measured by load cells within the OL apparatus). Optimal positions for OL were verified by analysis of force production maximization [1]. Volunteer subjects, mean age of 62.5(+/-8.2 SD), (n=14) performed 4 specific multi-joint movements on the OL apparatus, each lasting 5 seconds. Sessions were repeated once per week.
Results: Mean peak force/loading for subjects was 9.18(+/-2.63 SD) MOB (hip/legs) and 3.13(+/-0.79 SD) MOB (spine). Since different hospitals and radiology offices were used to gather DXA data, not all subjects had both hip and spine T-scores, and weeks/sessions of using OL were not uniform, the results are presented in a case report format, depicting pre and post DXA of hip and spine. Conclusions: This MOB level of axial force has been seen to improve BMD [2, 3, 4], however has been commonly affiliated with injury. BMD improvement outcomes were observed in all subjects for one or both test sites with no instances of injury or discomfort, at levels of MOB reaching 9.18(+/-2.63 SD) MOB (hip/legs) and 3.13 (+/-0.79 SD) MOB (spine). These results suggest a larger more controlled study be done to further examine the OL stimulus and adaptation.
Source: http://bstrong4life.com/research/jaquish-paper/
http://bstrong4life.com/wp-content/uploads/2014/03/Jaquish_2013.swf

I strongly encourage you to get an hour of weight bearing exercise every day. Whatever you find you enjoy and will do consistently will be helpful.
Be well!
Lara

Roxann Sanchez
Roxann Sanchez

Your website is great for the most updated info on helping us! ” The Ultimate Guide to Yoga for Osteoporosis” is something I definitely want to do… Can you send this in a direct email to me so I don’t have to go from link to link to link to get to it? Thank you!

Monica
Monica

Hi Roxann,

Absolutely. You can request a printable PDF copy above (there’s a green button near the end of the article) :).
– Monica @ AlgaeCal

Patricia
Patricia

Thank you for sharing.

Shahnaz
Shahnaz

Hi Monica. I am a big fan of AlgaeCal and have been using it for 3 years now. It has improved my back and hip bone density. I have recommended this to my friends too. I love your yoga poses,will try them too. Love them all. Thanks for sharing them here.

Monica
Monica

Hi Shahnaz,

Thank you for taking the time to comment! So glad to hear you’re enjoying the information (especially the yoga posts!) on the site. We’ll keep them coming 🙂

– Monica @ AlgaeCal

Betty
Betty

Please send me a copy,also,thanx so much
Betty

Megan AlgaeCal
Megan AlgaeCal

Hi Betty!

You should receive a copy of our guide in your email inbox shortly 🙂

-Megan @ AlgaeCal

Sally C Kane
Sally C Kane

Thank you for this information. I’ve practiced yoga for over 40 years and this is the first researched based article I’ve read on how yoga benefits osteoporosis and osteopenia. I’m forwarding the article to all my yogi friends.

Monica
Monica

Hi Sally,

Thank you so much for your feedback and sharing with your friends! We are super excited about this article and the research behind it. Glad you agree 🙂

– Monica @ AlgaeCal

Irma
Irma

Thank you for posting these exercises, I will start working on them this weekend.

charlotte
charlotte

May I also get a copy of the PDF exercises.
I admit I’m not into exercise but the video was
so clear I think I can do this! Thank you so
very much.

Megan AlgaeCal
Megan AlgaeCal

Hi Charlotte!

So glad to hear the video was nice and clear! You can request a PDF copy by clicking the green button above (near the bottom of the article) 😀

-Megan @ AlgaeCal

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