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:

Subscribe to AlgaeCal:

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
Tamara
Tamara

Hi – resending my questions. It would be greatly appreciated if you could respond!

Cat’s video is wonderful – really like the thorough explanations of each pose. Two questions:

1. What does Cat mean when she says in side-angle pose “curl your tailbone down toward your left (or right) foot” – instruction #6. I don’t quite understand what direction that is because curling your tailbone down would make it go forward, no? Otherwise she would have said “curl your tailbone to the side toward your left (or right) foot”.

2. Is there a video (or one in the works) for Dr. Fishman’s other series?

Thanks,
Tamara

Megan AlgaeCal
Megan AlgaeCal

Hi Tamara, our apologies for missing your questions!

Thank you for your patience. We reached out to Cat with your questions. Here are her responses below:

1) The aim of the “curl the tailbone” cue here is to return the pelvis back to neutral, as there is a tendency to tilt the pelvis forward in this pose. Directing the tailbone towards the back foot is another visual cue to encourage an opening in the groin area and to stabilize across both feet.

2) We don’t have another Fishman series class in the works. However, the live classes in the AlgaeCal Community are greatly inspired by Dr. Fishman’s teachings!

Hope this helps and thank you again for your patience, Tamara! ❤️

-Megan @ AlgaeCal

CF
CF

Very helpful videos for osteoporosis.

Joyce
Joyce

Great yoga exercises to build bones.

SAL462
SAL462

I wouldn’t have looked at this page if not for the contest but now I am going to print it out. It is nice to get some things I CAN do when I have this whole list of things I can’t (including that nice stretch when you lie on your back after exercising and put your knees to the side,can’t believe that is off limits).

Anne Staeb
Anne Staeb

I am very familiar with these poses and love yoga! So happy others see the importance of yoga on all bodies, but especially older ones!

Jeanine Gehringer
Jeanine Gehringer

I am taking AlgaeCalPlus and Strontium Boost, and will be interested in the results of my next bone scan. I want to start the Yogi regiment now.

Kristi
Kristi

Thanks for the exercises.

Saidii S Coon
Saidii S Coon

I’m always eager to learn more to help with strengthening and building my bones. Thank you for the insightful information.

Elizabeth
Elizabeth

Beautiful and safe poses to strengthen bones while increasing flexibility. Thank you!

BC
BC

A friend of mine said after exercising yoga for a few months her arthritis was almost gone.

Pat Schmidt
Pat Schmidt

I love yoga & am going into my 5th year. I have used Algaecal for 3 years. I am 68 years old & have a good bone density reading

SUSAN
SUSAN

I have a hard time now even getting down on the floor due to autoimmune disease but laying down to stretch out the back I try to do anyway.

LB
LB

Well, that’s encouraging!

Sara in KS
Sara in KS

Thanks for posting the Yoga videos!

Joyce Turner
Joyce Turner

I tried yoga when I was younger for flexibility. Didn’t realize until now it could help strenghten my bones too.

Judy M
Judy M

I need to be motivated in order to exercise.
Reading these posts should do the trick.

Carol T
Carol T

I have printed out these exercises and have done some of them. Will continue to exercise, which I love to do

Pat
Pat

I like the video plus the written instruction. The yoga is very well led, and easy to follow. I like the added props for stability since I also have MS.

Patricia Dally
Patricia Dally

With Algae Cal and ZOOM yoga with my teacher I have brought my T-score on my spine from neg. 4.4 in 2014 to neg. 3.4 in 2020. I’ll need to order more quite soon. Pat

Megan AlgaeCal
Megan AlgaeCal

Wonderful news, Patricia! Congratulations 😀

Feel free to reorder online here or over the phone by calling our Bone Health Consultants at 1-800-820-0184. And keep up the great work exercising! ❤️

-Megan @ AlgaeCal

Lori Bendickson
Lori Bendickson

I have it on my calendar to start doing this but I can’t figure out how to work it into my already too busy routine.

Blaire AlgaeCal
Blaire AlgaeCal

We hear you, Lori! It can be difficult to start incorporating a new regimen into your daily routine.

We’d love to help you with this! Please call our Bone Health Consultants at 1-800-820-0184 with the details about your daily schedule, and they will be happy to assist you 😃

– Blaire @ AlgaeCal

Nina Lahanis
Nina Lahanis

love the tutorial and the detailed instructions/pics for the yoga exercises!!

Carole
Carole

I used to go to yoga class before COVID hit. I didn’t realize that yoga was helpful in preventing bone loss. I will add yoga to my health routine.

Gloria Villier
Gloria Villier

Thank you for ALL the information you post on your site. Enjoy reading and being involved in the exercises you provide. Having been on the AlgaeCel and Strontium now for the past four months know I am doing the best for my bones and health. Many thanks.

Maureen Fry
Maureen Fry

I have rheumatoid arthritis as well as osteoporosis. The number one exercise that had been recommended for me is yoga. These yoga exercises are wonderful and I can’t wait to start on them!

Pamela A White
Pamela A White

Thank you AlgaeCal for all the information you provide. My doctor never mentioned that I had osteopenia, so no support until I got osteoporosis and then just wanted to put me on a drug. Luckily while researching, I found you. I have been taking the AlgaeCal Plus and Strontium Boost for about 9 months. I won’t be able to have a dexascan for another year, but with all the great reviews, I will continue to take both. Thank you again

Beverly Northeast
Beverly Northeast

I have done yoga in the past and my daughter who is in living in Saudi also is a licensed Yoga Teacher but with the yoga I tried here and read over very carefully the moves are adapted to address Osteo and that is fantastic because very few yoga classes have done this. It was gentle, effective, and very rewarding doing this yoga and thank you so very much.

Zharriety
Zharriety

Thank you for sharing about yoga for osteoporosis!

Murthy B
Murthy B

I do believe in yoga and I have been doing yoga for 40+ years though not very regularly. I find these yoga poses scientifically studied, recommended, and documented for bone issues. I congratulate, commend, and appreciate Dr. Fishman for her great work. I am now more encouraged to do yoga more regularly.

Mimi Harron
Mimi Harron

thank you for posting the steps, very helpfu

Linda23
Linda23

I love the yoga program which demonstrates the “how to” so well. Thanks AlgaeCal.

jane swift
jane swift

I like Cat’s classes very much
jane

jane swift
jane swift

have you done osteo chair yoga classes? I don’t think i have seen any.
also more focus on wrists

thanks jane

Blaire AlgaeCal
Blaire AlgaeCal

Hi Jane,

Great question!

You can check out our chair yoga video here. We also have some wonderful wrist exercises here.

Hope that helps! 😃

– Blaire @ AlgaeCal

Karen
Karen

I am very excited to try the yoga exercises.
THANK YOU so much for posting them. I am turning 80 in December and I believe yoga will be good for me. I do lift 5 lb weights which also helps with my strength training.

Jean
Jean

Wish I did this more then I actually do, it makes me feel so good!!

Emily
Emily

I practice yoga daily and find it a perfect complement to the AlgaeCal products.

Evaline kibblewhite
Evaline kibblewhite

Awesome information I thought you had to do weight bearing exercise for bones

Debbie
Debbie

Thank you for this blog post and guide to yoga poses for improving bone strength. I broke my ankle in January and then had surgery and was non ambulatory for two months. Then rehab but got Covid-19 and had to stop rehab. I’ve gained so much weight being home I am stiff and a bit of a mess now. I am going to try to do these yoga poses in my effort to get back to myself in some way.

Renee
Renee

Thanks for these yoga exercises, I started to do them today and feel stronger already

Jara L Fairchild
Jara L Fairchild

Thank you for this important reminder to start up my yoga practice again!

Linda Lutz
Linda Lutz

I have never done yoga, but think it’s time to start. Thanks for the videos and chair yoga options to try

Victoria
Victoria

Wonderful videos! I studied yoga for 25 years. My wonderful instructor retired and I haven’t found another who knows enough about modifications to make yoga practice good/safe for me.

Recently, I heard that my yoga instructor was in her 80’s. Remarkable! I thought she was in her late 50’s or early 60’s. Yoga was clearly good for her bones and body!

Chris
Chris

Left yoga class a couple of years ago. Would like to do this at home. I had no idea it wouldn’t hurt my bones…The videos will come in handy!

Donna Larkosh
Donna Larkosh

I have been doing the “bridge” position prior to seeing it here. I did not know that it was considered a bone builder exercise. I just knew that when I did it, it made my shoulders and back feel better. Now I know why.

Janet Larson
Janet Larson

What a great resource! Thank you!

Silvia S.
Silvia S.

I am so excited to start doing these yoga excerises. I also printed out the PDF file!

Helena
Helena

Exactly what I was looking for! I will add this yoga video to my mix of other exercises. Thank you!

Cyndi Wilkins
Cyndi Wilkins

I really do feel stronger after 6 months of AlgaeCal. Anxious for my next bone scan!

Johanna Bermann
Johanna Bermann

Great information and inspiration! Thank you!

Tina Mendonca
Tina Mendonca

Thank you for the Yoga PDF so beneficial for our total health.

Scooter
Scooter

As the gym is not currently a good choice, THANK YOU for offering such a welcoming alternative.

barbboogie17@gmail.com

I will have a look at these yoga videos. I used to do yoga 2X a week but the studio went out of business due to Covid-19. Thanks so much!

Sandy
Sandy

During the pandemic, the yoga class I was attending is canceled so I appreciate the videos for guidance to keep up with my practice.

Susan
Susan

Thank you for your amazing yoga/barre videos! I started using your videos to help me when my gym closed because of Covid-19. I appreciate all your hard work to keep us healthy!

Janet Powers
Janet Powers

These are good exercise looks like they may help lessen muscle tightness. The second one said something about not doing this one if you have disc problems so I may not do that one although it looks like a good one.

Brenda Imm
Brenda Imm

Never done yoga, I think I will give it a try.

Pat Idleman
Pat Idleman

Great video. I will continue with my yoga.

Pat Idleman
Pat Idleman

Algae cal has made my pain go away and the yoga classes have helped me move better.

Pat Idleman
Pat Idleman

Yoga classes have helped me a lot.

J. Hess
J. Hess

Thank you for the yoga/barre classes! It helps to stabilize my body and to keep me flexible and moving. Appreciate all your help and concern!

Pat Idleman
Pat Idleman

I am taking senior yoga classes at the Y. They have really helped me move better.

Pat Idleman
Pat Idleman

I am taking senior yoga classes at the Y. They have really helped me.

Gail Schroeder-Meeks
Gail Schroeder-Meeks

Not sure if I’m commenting in the appropriate place. It’s been a while since I’ve done the yoga. I really enjoyed it but sometimes had difficulty doing it.

mardiz
mardiz

Having a strong core is so important to my living the lifestyle I choose to live.

Valerie Harmon
Valerie Harmon

Yoga is the best exercise for me–not too intense and I feel better afterward.

Susan Yoder
Susan Yoder

We get wellness credit at work for yoga bc it has been shown to be so beneficial for osteoporosis, balance, muscle tone, metabolism…

Beth
Beth

Thanks for this great program. Love yoga!

Sharon
Sharon

I practice yoga every day. Thank you for all the information you provide to help everyone stay healthy!

Naomi
Naomi

This yoga will be perfect for me to do at home on our upcoming long winter days when it’s hard to exercise outside. Thanks.

Betty Kornelsen
Betty Kornelsen

Good poses-exercises.

Susan
Susan

Loved the information especially the science behind it. I have requested the pdf.

Rae
Rae

Really good information. Excited to start helping my bones with Yoga!

Carol Nakata
Carol Nakata

In studying the NASM course for Personal Trainers, I notice that Dr. Fishman’s yoga addresses the same concerns that NASM does for seniors — balance stabilization and strength. It’s reassuring to know that by doing your yoga exercises, I’m doing what this top notch organization teaches in its training. Also, whereas I was losing weight and muscles due to weak bones, I’ve regained both since using AlgaeCal. This has in turn helped to strengthen and stabilize me to exercise safely. Thank you!

Megan AlgaeCal
Megan AlgaeCal

Love that you’re studying the NASM course and regaining strength, Carol!

Keep up the great work and thank you for taking the time to share ❤️

-Megan @ AlgaeCal

Kathryn
Kathryn

This is a wonderful resource – I’ve been looking for some exercises I could do at home.

Carol
Carol

Yoga- amazing for mind, body and soul!

Sharon Haley
Sharon Haley

Thank you for these detailed yoga poses! Can’t wait to start using them to build bone.

Rekha
Rekha

Excellent Yoga Classes – with simple instructions. Love them.
Thank you.
Rekha

Leon Koch
Leon Koch

Thanks for great poses to help my fitness

Marilyn
Marilyn

These yoga movements will be helpful to do. I have osteoporosis and I am looking at all options to strengthen my bones.

Rythmom
Rythmom

These yoga classes feel so good, thank you!!

Pat Wenzel
Pat Wenzel

These are great, I can do these. Thank you for presenting exercises specific for those with osteoporosis

Sharon
Sharon

I look foward to trying yoga again after loosing my confidence after fracturing two vertebrae in my thorrasic spine .. this looks like a good place to start

Vivian
Vivian

Thank you! I am always looking for healthy, natural ways to build bone density!

Anupam
Anupam

This is informative and helpful

MICHELLE PRIESTLEY
MICHELLE PRIESTLEY

This is yet another useful tool to manage Osteoporosis
I am in the UK and awaiting my next scan which is delayed due to COVID. However I believe this yoga along with the bone builder pack and all the other useful tools will assist me towards a positive scan result
Thanks for all the support

Abbie Frank
Abbie Frank

Glad to learn how to do yoga at home!

Abbie Frank
Abbie Frank

These yoga exercises are really great and easy to do at home!

Abbie Frank
Abbie Frank

These yoga exercises are so helpful!

Sandy
Sandy

😊 Good information.

Elisa
Elisa

Yes, very good information. Would like to see some Pilates exercises in the future too.

Megan AlgaeCal
Megan AlgaeCal

Hi Elisa!

We have a great pilates guide here. Hope you enjoy 😀

-Megan @ AlgaeCal

Carol
Carol

Thanks for the exercises. I am in a yoga teacher training and am anxious to share the research.
Been on Algae Cal Plus for 6 months now. Hoping for an improved bone scan in June! I’ll let you know!

Megan AlgaeCal
Megan AlgaeCal

So great to hear you’re training to be a yoga teacher, Carol! 😀

We’re excited to hear about your bone density increases… please do keep us updated ❤️

-Megan @ AlgaeCal

Jean5264
Jean5264

I love the yoga poses. I incorporate them into my routine every morning. It is great that you provided pictures and explanations on how and why they are good for you. Thank you.

Cynthia Evanisko
Cynthia Evanisko

This guide looks fantastic! I just requested a pdf. I will implement immediately.

Kathleen Berry
Kathleen Berry

I’ve always wanted to do yoga but did not know where/how to start. How delightful to follow your yoga classes step by step. I’m a beginner but excited to try!

Johanna Arora
Johanna Arora

I like how you have made the yoga poses user friendly so that a person with limited abilities can do them. Thanks.

Carole Eden
Carole Eden

Thanks for this and all that you do!

Sharon B.
Sharon B.

Looking forward to trying these out and doing more to improve my bone health in addition to taking the AlgaeCal products!

Carole
Carole

Thanks so much!

Margaret Hope
Margaret Hope

Thank you for such wonderful information and showing the poses is just fantastic.

Silvia
Silvia

Just got my copy of that PDF , and i can wait to try the exercises.

Holly
Holly

I have done Pilates, but not yoga, so this will be new for me. In one year, AlgaeCal Plus and Strontium Boost restored from 8 to 12 years of bone loss in the different areas measured! I’m on board long term!

Megan AlgaeCal
Megan AlgaeCal

Wow! Amazing results, Holly… thank you for sharing 😀

Hope you’ll enjoy trying the yoga classes ❤️

-Megan @ AlgaeCal

ZM
ZM

Very informative. Thank you!

Nita
Nita

Thanks for the info. I’ve been looking for Yoga for osteoporosis.

Danita Overgaard
Danita Overgaard

Thank you so much for sharing. I already do some of those poses, and so nice to know that they contribute to bone health. I will definately add the other poses to my daily routine.

Pam
Pam

Helpful!

Susan Pope
Susan Pope

Thank you for sharing important information to help with bone health!

Cindy
Cindy

I’m excited to get this information… can’t wait to watch these videos and learn something new!

Ann
Ann

I’m up for anything that will help my bones! Yoga seems a beautiful way to support my efforts in bone building. I’ve been using the Bone Builder pac for about 3 months and am so excited to be able to add in Yoga as exercise that helps. Love the 3 levels of practice! Thank you.

Brooks Anderson
Brooks Anderson

Fishman’s books and information are awesome. I didn’t know about the length of time to hold the poses that he explains to get the full benefit.
The videos that Megan produced of the 12 poses are most helpful to demonstrate Fishman’s books. I have the PDF. AlgaeCal etal provides comprehensive help with exercises and diet to get the most benefit. Thank you.

Marsha Hamilton
Marsha Hamilton

I appreciate all the hard work put forth in the exercise demonstrations, notably the photos! Thanks for everything Algaecal does for me!

kristine Franz
kristine Franz

I have never tried yoga because of the twisting and up and down on the floor. I am willing to give these yoga exercises a try. Thanks for your dedication in giving all of us the best possible solutions.

Mini Shridhar
Mini Shridhar

Yoga exercises have helped my muscles to remain supple and strong thus giving me stability.
This yoga exercises PDF is a great guide to keep body and mind strong and as a rejuvenator of bone and muscle strength. The hidden bonus is the tranquility of mind and harmony of body these exercises create. Thank you.

Elinor Braden
Elinor Braden

Happy to see some chair yoga options for osteoporosis. Thank you!

Elise Bocking
Elise Bocking

Great clear instructions and everyone can find 12 minutes somewhere in their day!

Patricia T
Patricia T

Great videos and instruction!

Elise Bocking
Elise Bocking

Great clear instructions and modifications

Teresa Radosti
Teresa Radosti

I’ve done yoga off and on for a few years. The stretching and aligning of the body is so important and it feels so good. Glad to see AlgaeCal promoting the benefits of yoga!

Marmee Hasemeyer
Marmee Hasemeyer

I never understood what the big deal is about yoga, but after reading this, I do!

Ann McKone
Ann McKone

Forever grateful for this product and the whole program — going to begin these yoga exercises as well!!

Stephanie Bonck
Stephanie Bonck

Thank you for the variations to make yoga possible.

Marybeth
Marybeth

Been doing some yoga and Pilates and taking Bone Builder for almost 2 years. I’m scheduled for a dexa scan Friday and excited to see the results 👍

Edda Tubens
Edda Tubens

Thank you for such valuable information. I’ve been using Algae Cal Plus and Strontuim for quite a while, and I know these yoga exercises will help me strengthen my muscles and accelerate my bone density levels. Thank you

TT
TT

Here to learn about yoga and it’s benefits to knees osteoarthritis, fibromyalgia, weightloss and other health benefits.

Melissa Fernandez
Melissa Fernandez

I am new here! I am 47 with severe osteoporosis. The doctors said I can not lift any weight now. I guess I will be starting yoga with you!

Cindy Reich
Cindy Reich

Really wonderful yoga instructions and pictures to easily guide you through each pose. Thank you for all the other additional very helpful links to information.

evie
evie

Nice exercises! I injured my back a few years ago and have wanted to exercise again but have been very limited in what I can do..These are great and I can do most of them!!! Love the easy instructions..Thank you!!!!!!

Barbara Ruga
Barbara Ruga

Yoga as modified here is a super way to regain confidence in your body. Thank you for these poses.

Wendy Raby
Wendy Raby

I have never heard this before and look forward to trying it and adding it to my exercise routine.

Rose
Rose

Strength in mind, body, and spirit!

KATHRY BROWN-ROLSTON
KATHRY BROWN-ROLSTON

I am thankful to find these yoga exercises!

Stephanie
Stephanie

This looks like a fantastic site! The information is extremely helpful and concise, and the yoga poses appear to be described well with great photos. I look forward to trying them, and appreciate this resource greatly. Thank you!

Connie Kristensen
Connie Kristensen

Just requested a PDF copy. Thanks so much

Connie
Connie

Just requested a PDF copy. Thanks so much

Jill Ann Colon
Jill Ann Colon

Excellent and informative!!

Betty
Betty

Exercises look very interesting

Victoria
Victoria

Thank you for the exercises. I will try them all.

Lucy
Lucy

Yoga has helped me with balance and strength.

Carol
Carol

Hoping to win the Black Friday giveaways.

Myrtle
Myrtle

Looks very interesting, will definitely be giving these exercises a go. Very clear and precise instructions, thanks.

Susan Ainsworth
Susan Ainsworth

I look forward to trying some of these in the cold winter months ahead hen I can’t get put and walk as much!

sheila
sheila

Thank you for a very interesting and informative video.

Janis
Janis

As soon as I’m not working two jobs, I plan on doing this!!!

Evelina Bryant
Evelina Bryant

Thank you Algaecal for all your support. I have been exercising with weights and some yoga poses, but will add your yoga for osteoporosis poses to my routine.

Marian
Marian

What a wonderful wealth of information!
The yoga does seem like a great place t start….

Thank you!

Marian Raitz

Laurie Robb
Laurie Robb

I have done yoga most of my life. I’m curious about weights. Do you recommend using weights? Not with the yoga but on their own. Also what do you think of vibration machines?

Megan AlgaeCal
Megan AlgaeCal

Hi Laurie!

Yes, weights can be safely and effectively used by someone with osteoporosis. Here’s what Dr. Emma Gasinski, Physical Therapist, has previously shared about starting with weights:

“In order to gain strength, you should be using a weight that will make you struggle around the 8-10 repetition mark. For example, if you’re using a 3# weight for an exercise and are able to do 30 repetitions, this means the weight is too light. If then you try 20# and aren’t able to lift the weight, this is too heavy.

We encourage you to play around with the weights to find what’s best for you and try to pick a weight where you struggle to do more than 10 repetitions. You can aim for 3 sets of 8-10 repetitions. After each set, rest for 1.5-2 minutes. Your next two sets should still be challenging.

As you get stronger, you’ll be able to do more than 10 repetitions and this is when you know it’s time to increase the weight! You don’t need to increase the weight a lot – 1 to 2 pounds more should work for most exercises!”

If you’re interested, we describe some resistance exercises that include weights here.

We also have a post on vibration machines here.

Hope this information helps, Laurie! ❤️

-Megan @ AlgaeCal

Bonnie Girsch
Bonnie Girsch

Love using a chair to help take pressure off arthritic feet while doing poses.

Marguerite
Marguerite

I just got my AlgaeCal in the mail yesterday. I look forward to adding all the yoga for additional health and strength. Thank you for this!!!

J Fox
J Fox

I read that twisting motions are not recommended for people with osteoporosis. Is this something I should be concerned about?

Megan AlgaeCal
Megan AlgaeCal

Hi J, good question!

When done carefully and correctly, with proper alignment, twists can be safe even for someone with osteoporosis. Always twist with a long, straight spine, never rounding the upper back into a twist, and be sure to follow the tips we provide for each pose! ❤️

-Megan @ AlgaeCal

Kalpana
Kalpana

Very helpful information

Deanne
Deanne

I am looking for something more rigorous. Is that possible with osteoporosis?

Megan AlgaeCal
Megan AlgaeCal

Absolutely, Deanne! Feel free to browse through the other exercises on our blog here.

We hope you’ll find a few exercises that you’ll enjoy! 😀

-Megan @ AlgaeCal

pat gladstone
pat gladstone

cannot thank you enough for offering these yoga classes. I even printed them out and it is a great help. Especially with Covid, there are few classes available to attend

Lori C
Lori C

I’m happy to have found this. I get a Dex scan in December and am excited to see the results…

Kaden harari
Kaden harari

As a yoga teacher, I really appreciate that you give options for each pose. Your instructions are precise, exact, leaving no room for error or misalignment. Fabulous!

Carla LaBombard
Carla LaBombard

Can’t wait to try the Algae Cal yoga classes. I like yoga ,& looking forward to learning something new that can help my osteoporosis .

Sneed Nancy P.
Sneed Nancy P.

Thank you for the instructions. I will be starting some of these soon. Love AlgaeCal.

Patricia Kluz
Patricia Kluz

I love these poses ! The specific directions and modifications are great!

Margaret Edith Cameron
Margaret Edith Cameron

I will request a PDF copy of the different yoga poses as well. This form of exercise is the best. I was a real fan of pilates and yoga exercises some 15 years ago and was reminded as I looked at the exercises here of the real benefits of this form of exercise. I want to get back at it as I am now taking algaecal products and know this will greatly improve my strength, agility and coordination. I am finding that at my age now in the 70’s, I have lost strength and balance. Thank you for providing this information!

Ellen
Ellen

This yoga program looks fantastic and I am excited to give it a try!!

Patty Meade
Patty Meade

I look forward to beginning this yoga program as I am new to algae cal and am trying a healthy alternative way to get my bones back ! I love to discipline my body and my mind ! It’s been years since I’ve practiced yoga and I’m excited to start again !

Nana
Nana

What is safe for degenerative changes to vertebrae?

Megan AlgaeCal
Megan AlgaeCal

Hi Nana, good question!

We checked in with Dr. Emma Gasinski, Physical Therapist, for her best advice. Here’s what she shared:

“Hi Nana – Here is a great article to check out regarding more information about Degenerative Disk Disease. This is an article written by the American Physical Therapy Association and has some great education on how having degenerative changes to the spine is normal and often does not mean you are bound to have pain. Any yoga movement will be good for the spine as long as it is not extreme forward folding or forward folding and twisting at the same time. It is important to listen to your body and stop any exercise if you have an increase in pain. It is also essential that you begin a program with your local Physical Therapist that aims at teaching you the proper mechanics and form when perfoming everyday activities in order to not place any more compression on the spine when bending over and doing laundry or picking objects off the ground.”

Hope this helps, Nana! ❤️

-Megan @ AlgaeCal

SuAnn Cannon
SuAnn Cannon

It’s exciting that yoga poses can help build bones!

Lee
Lee

I have been taking Algae Cal Plus and Strontium Boost almost 3 months and they are truly working. My nails are longer and stronger. I love exercising but my knees hurt some times…I believe yoga exercises will be less stressful on my joints and I’m looking forward to starting your yoga program.

Melanie Oxley
Melanie Oxley

Love the taste of triple power omega 3!

Connie M. Graves
Connie M. Graves

The fact that your classes are free is such a wonderful help during these trying times. Thank you!

F. Ryan
F. Ryan

Future exercise suggestion … Pilates mat

Judith McLaughlin
Judith McLaughlin

Trying again to comment to enter your sweepstakes.

Judith McLaughlin
Judith McLaughlin

How do I get the motivation to do yoga when I’ve broken both hips and have balance issues?

Megan AlgaeCal
Megan AlgaeCal

Hi Judith, thanks for reaching out!

We checked in with Dr. Emma Gasinski, Physical Therapist, for her best advice. Here’s what she shares:

“That is a good question and one that is quite common. Though you have broken both hips and have balance issues, it may seem counterintuitive, but movement is one of the best things that you can do for yourself. The only way you will get stronger or improve your balance is by practicing balance and exercising every day. Changes do not come fast, but the longer you stick with a program, the better your results will be. You also do not only have to do yoga – think of an activity that you enjoy and try that. The best exercise is the one that you will actually do because you enjoy it. You can improve your balance as well as your strength so continue to believe in yourself. Good luck!”

Hope this provides some encouragement, Judith! ❤️

-Megan @ AlgaeCal

Jill Gover
Jill Gover

I like the three versions offered for each pose. It gives options if a particular pose is too painful and that’s very helpful.

Agnes
Agnes

Dr. Fishman’s comments were very helpful. The demonstrated videos ranging in difficulty are really great! Easy to follow and I like that they can be printed out and studied. Thanks so much.

photini.brady
photini.brady

I’m especially looking for help with my balance, and this looks useful. Thanks!

Jacque C
Jacque C

Thank you for the education on yoga for osteoporosis. I really enjoyed weight lifting in my 30’s, but it is much more difficult now that I am 59! I will try these yoga exercises.

becky
becky

I am 71 yrs old and have taken yoga off and on over a couple of decades, most recently the first set of yoga classes that Cat recorded. Unfortunately, I’ve gotten very stiff, with balance and coordination getting so bad that I find it very hard to do floor exercises of any kind because it is so hard to get up again. These chair exercises I think I can do, and will give them a try.

Liz Viering
Liz Viering

I can’t wait to try these yoga poses!

Nanyi Albuero
Nanyi Albuero

I take osteo fitness classes and have yet to try the yoga exercises shown here. I am wary about too much stretching but am happy with the osteo fitness classes which I have been taking for the past several years now.

Yvonne
Yvonne

Thanks algaecal for all your helpful blogs and research on osteoporosis. Enjoyed the yoga class for prevention. I need to get back into my yoga routine and this helped.

susan malloy
susan malloy

I practice Iyengar Yoga and absolutely love it.
There is some great information in your blog.

Debra Nordyke
Debra Nordyke

Very helpful…I didn’t know Yoga could be beneficial to build bone!

Jacque C
Jacque C

Thank you for the education explaining why yoga is beneficial for osteoporosis. I loved lifting weights in my 30’s, but at 59 it is so much more difficult! I’ll try yoga.

CariP
CariP

The idea of yoga for osteoporosis and bone strengthening is something I never thought of. But watching the videos and trying some of the exercises has been very enlightening. I like the program and will co to use to follow l. Thank you for bringing this to all of us!

Jean
Jean

It’s good to know the connection between certain yoga postures and increasing bone density

Jacqueline Conrad
Jacqueline Conrad

Thank you for the education explaining why yoga is beneficial for osteoporosis. I loved lifting weights in my 30’s, but at 59 it is so much more difficult! I’ll try yoga.

susan malloy
susan malloy

Very useful information, I practice Iyengar Yoga and absolutely love it.

joan
joan

been doing yoga for years … glad to know it’s good for my bones as well and enhancing flexibility, strength and mental and physical balance

Linda
Linda

I love how there are many ways to improve our bone health. I would like to try Yoga. Thanks for the informative videos.

Lauren
Lauren

Amazing exercises, can’t wait to try these!

Maryann Campbell
Maryann Campbell

These supplements and exercises are keeping me strong. This is so important for me since osteoporosis runs in my family. I intend to beat the odds!

Monique Le Duc
Monique Le Duc

These poses appear to be very doable even for someone like me who has scoliosis. Thank you.

johndeb515
johndeb515

I’m pleased you added yoga to the Algae Cal website. Yoga has so many benefits.

Marie Robinson
Marie Robinson

Great information. Great workout

Kathryn H McLaughlin
Kathryn H McLaughlin

Thank you for sharing the variety of yoga poses to help with osteoporosis. I have been a yogi for several years and this information is very helpful.

Ginny
Ginny

I need to get going on some of these yoga exercises. I’ve had multiple surgeries on my knees but think some of these might be doable. Thank you for sharing.

Marie Robinson
Marie Robinson

Great information and workout.

Pamala York
Pamala York

I look forward to checking the Yoga videos and trying out the poses. I’ve been on the AlgaeCal Plus/Strontium Boost going on 6 months now and will have my first scan since starting in December. My last scan was 2 years ago.

Matt S.
Matt S.

Great program – note that it is great for men too. Men can have osteoporosis and yoga is a great exercise for older men!

Susan Siminow
Susan Siminow

Thank you for all your great resources. Not only do you sell high quality products that work but recipes, exercises and other information.

Kerry Dianne de Graaf
Kerry Dianne de Graaf

Thankyou for these excellent videos and resource information.
I have severe osteoporosis and have been taking AlgaeCal Bone Builder for close on 12 months now.
I have had several broken bones including a wrist and shoulder (after falls) and non trauma, spontaneous severe multiple pelvic fractures after injection.
I am super keen to add Yoga to my regime.

Sandy Magrath
Sandy Magrath

How long after vertebral compression fractures can you start these exercises?

Megan AlgaeCal
Megan AlgaeCal

Hi Sandy!

We checked in with Dr. Emma Gasinski, Physical Therapist. She shared that you should start these exercises once you no longer have pain completing the movements. In saying that, please follow your doctor’s advice if you are on certain restrictions as to when to safely begin exercise. ❤️

-Megan @ AlgaeCal

Susan Erhardt
Susan Erhardt

After trying a regular yoga class & giving up with all the down to the floor & up again, which is difficult with a bad knee, I found these exercises much more beneficial. Thank you.

Carolyn Schultz
Carolyn Schultz

I’ve exercised regularly for most of my adult life but yoga is new for me. I’ve been trying to follow Cat’s videos.
She does a great job of explaining exactly how each part of the body needs to be positioned. I’m a visual learner so being able to watch her do the poses is a great help for me.

Elizabeth M Rudolph
Elizabeth M Rudolph

These videos and suggestions are wonderful, and so very welcome! Thank you all once again, AlgaeCal!
Stay safe!

Lisa
Lisa

I look forward to trying these yoga poses. This is a very proactive site.

Carolyn
Carolyn

I have learned so much and feel so encouraged. I am a 73 year old active woman with low bone density. I can’t wait for my next scan to seen the increase without chemicals. Thank you for this work.

Dorothy
Dorothy

Thank you for yoga posts. I have a guest room with a mirror on the small closet door which helps me check posture and form. I also like the Barr videos and recipes are great.

Kim A.
Kim A.

Thank you for sharing the recipes and yoga! Having been recently diagnosed with Osteoporosis, I need all the help I can get.

Debra Remus
Debra Remus

Thank you for helping us find more ways to strengthen our bones

Debra Remus
Debra Remus

Thank you

Kim A
Kim A

I was recently diagnosed with Osteoporosis in lumbar spine. Also broke two ribs. I hear many good things about Algae Cal on the Facebook groups I’ve joined for Osteoporosis.

SUSAN J STIFFLER
SUSAN J STIFFLER

I was very happy to find the step by step instructions for the 12 yoga poses! Using these and the video I hope to be able to incorporate these into my daily routine. I requested the pdf and got it printed out too. Thank you Algaecal for providing such informative material!

Betty
Betty

I’ve tried regular yoga and find it too strenuous, looking forward to trying these moves.

Ellen
Ellen

Thank you for the custom yoga classes that meet the needs for osteoporosis! I’d like to have thes the classes by Cat accessible on youTube.

Megan AlgaeCal
Megan AlgaeCal

Hi Ellen!

We do indeed have our videos on YouTube. You can find them here. Enjoy! 😀

-Megan @ AlgaeCal

Melanie Oxley
Melanie Oxley

Downloaded pdf yoga poses – yay!

Sherry Stawnychy
Sherry Stawnychy

I’m excited to start trying some of these yoga exercises!!!

Linda Vaught
Linda Vaught

I love doing yoga; but, it’s been harder to do with the pandemic. Thanks for the videos!

Linda Vaught
Linda Vaught

I love doing yoga; but, it’s been harder to do with the pandemic. Thanks for the videos.

Theresa
Theresa

Thanks for these poses, some of them I already do and excited to try the others!

Kae
Kae

The video makes it very doable – thank you for it. Also liked the videos on your YouTube channel!

Rae
Rae

These videos are very informative. I’ve enjoyed the classes and am eager to find a Yoga studio near me.
Thank you, thank you!

Blaire AlgaeCal
Blaire AlgaeCal

So great to hear that, Rae! It’s our pleasure 😊

– Blaire @ AlgaeCal

Anne Tench
Anne Tench

I’ve looked through the yoga poses and I’m eager to try them out. I do Pilates and there are a lot of similarities.

Edna
Edna

Glad yoga is good for the bones. I need to strengthen my back.

Pat
Pat

Thank you for sharing. I am looking forward to making these exercises part of my routine.
Pat

Jill Ann Colon
Jill Ann Colon

Awesome!!Will be doing the poses!!

Evaline kibblewhite
Evaline kibblewhite

Happy to hear that yoga is good for bones I have been advised by my GP to do weight bearing exercise for bones

Blaire AlgaeCal
Blaire AlgaeCal

Absolutely, Evaline! We hope you find these exercises helpful ❤️

– Blaire @ AlgaeCal

Donna
Donna

Using your video is an easy and and convenient way to help strengthen our bones at home during this pandemic. Thank you!

Blaire AlgaeCal
Blaire AlgaeCal

Thank you for your kind feedback, Donna! So glad this has helped you 💜

– Blaire @ AlgaeCal

mariburke45@gmail.com

Thank you for the videos. I used to go to the gym and do Zumba but I have stopped all exercises since Covid. It’s very hard to be motivated at home but I will try and follow the videos and do some Yoga.

Blaire AlgaeCal
Blaire AlgaeCal

We hear you! It can certainly be difficult to get motivated to exercise at home – But once you start, you’ll find that you want to keep going 😊 Finding an online workout buddy can also help! 💪

– Blaire @ AlgaeCal

Louise Carlton
Louise Carlton

Great video first time user!

Lorena Baqueiro
Lorena Baqueiro

Thanks for the great resources. So many good reasons to practice yoga 🧘‍♀️!
I love it

Blaire AlgaeCal
Blaire AlgaeCal

So glad you’re loving it, Lorena! 😃

– Blaire @ AlgaeCal

Sheela Shridhar
Sheela Shridhar

I had a fall and spine fracture last year and was reluctant to do physio therapy. I am excited about the yoga exercises and believe that they will help me both physically and mentally. I have requested a PDF of the same. Thank you all at Algaecal.

Blaire AlgaeCal
Blaire AlgaeCal

Hi Sheela!

We’re so sorry to hear about your injury, and we wish you the very best in your recovery! Please do run any exercises past your doctor/physiotherapist for their best recommendations ❤️

– Blaire @ AlgaeCal

Rita McWilliams
Rita McWilliams

I’m so pleased to find this yoga program and I look forward to starting.

Blaire AlgaeCal
Blaire AlgaeCal

We’re so happy you found it too, Rita! Let us know how the exercises go 💪

– Blaire @ AlgaeCal

Sandra Alcocer
Sandra Alcocer

I learned that holding a pose strengths bones comparable to weight lifting but better since it covers so many more angles to your muscles.

K
K

Thank you for the great pictures of the yoga poses. Very helpful … I am inspired to start this new process.

Blaire AlgaeCal
Blaire AlgaeCal

It’s our pleasure, K! 😃

– Blaire @ AlgaeCal

Cathy
Cathy

I will definitely be spending more time here, very informative, I had forgotten how much I loved yoga but will be starting up again!! Thanks!

Jill Waldman
Jill Waldman

I love it ! Requested PDF

Christie Kaufman
Christie Kaufman

I have been doing yoga off and on for years but started doing pilates and more yoga classes in the last 2 years. I also started taking AlgaeCal Plus and the Strontium Boost religiously and what do you know, my bone scan showed improvement (both spine and hip). I am thrilled and look forward to getting even more tips from your blogs and videos.

Blaire AlgaeCal
Blaire AlgaeCal

Wow! We are absolutely ecstatic to hear this, Christie! Thank you for sharing and congratulations on your improvement 😍 🎉

– Blaire @ AlgaeCal

Anita Taylor
Anita Taylor

Great info…now just to do the exercises and stretches!

Blaire AlgaeCal
Blaire AlgaeCal

You can do it, Anita! 🙌

– Blaire @ AlgaeCal

Diane Schulert
Diane Schulert

Thank you for these yoga exercises. I have 30% lung capacity so yoga is perfect for me to keep in shape!

Megan AlgaeCal
Megan AlgaeCal

So happy to hear that yoga is a great choice for you!

Hoping you’ll enjoy the classes 😀

-Megan @ AlgaeCal

JACKIE Johnson
JACKIE Johnson

Can’t figure out how to comment si tagging on!
I plan to share these exercises with the insurer in our 55+ community!! Also hope this clicks off one of my FB options to enter!!

Blaire AlgaeCal
Blaire AlgaeCal

Hi Jackie,

Thank you for reaching out!

We’re so sorry for any confusion – there is no Facebook option for the giveaway; however, your comment should click off the blog option. You can always double-check here.

Jackie, if you’d like to share The Ultimate Guide to Yoga for Osteoporosis on Facebook, you can do so by clicking the “f” on the left-hand side of the page.

Hope that helps! Let us know if you have any questions 😊

– Blaire @ AlgaeCal

Lauren
Lauren

Can’t wait to try these, thank you for this excellent information!

Lorraine
Lorraine

Love your information & yoga exercises.
Anxious to try them out. I have taken yoga classes but if these help my back I am all in. Thanks.

Megan AlgaeCal
Megan AlgaeCal

So glad you’re enjoying the information, Lorraine!

Feel free to start slow and progress according to your needs ❤️

-Megan @ AlgaeCal

Marge F.
Marge F.

I’m inspired to begin . . . and look forward to more videos. Thank you.

Megan AlgaeCal
Megan AlgaeCal

Love hearing this, Marge!

You can find more exercises, as well as recipes and nutrition articles on our Bone Health Blog here 😀

-Megan @ AlgaeCal

Pat Hunter
Pat Hunter

Great yoga poses no easy to follow.

Megan AlgaeCal
Megan AlgaeCal

Hope you enjoy following the classes, Pat! ❤️

-Megan @ AlgaeCal

Viola Howard
Viola Howard

I tried a Yoga class, and I loved It! Just right for me and my age, 74.

Megan AlgaeCal
Megan AlgaeCal

So happy to hear you gave it a try and enjoyed it, Viola!!

Hope you’ll include these classes as part of your exercise regimen 😀

-Megan @ AlgaeCal

Rose Soerensen
Rose Soerensen

I am 79 years old with a back full of arthritis. I will pick some of the exercises that I can do. Wish me luck

Megan AlgaeCal
Megan AlgaeCal

Hi Rose!

Feel free to try the modified poses when needed and be sure to follow the guidelines under Contraindications and Common misalignments for each pose ❤️

-Megan @ AlgaeCal

Cathleen Howard
Cathleen Howard

Good for you, Rose. I’m the same age and have similar challenges. Back in the day, I practiced Bikram Yoga, but circumstances (some good, some bad) resulted in a lapse in my practice. When I would try a random class, it was usually too difficult for me. I most recently attended a private class led by a young woman, who said she had read about senior challenges but didn’t know much about them. Well, due to my own ego, I overstretched and re-irritated bursitis in my hip. I think this strategy of viewing exercises in 3 levels is the answer because I am stronger in some areas than in others. I wish you good luck and I thinking of you will give me incentive to stick with this program.

Kesha
Kesha

Thanks, these were really helpful!

Megan AlgaeCal
Megan AlgaeCal

Happy to hear this, Kesha!

Hope you’ll continue to enjoy them 😀

-Megan @ AlgaeCal

Debster
Debster

Although I attend Yoga classes a least 5 times a week, I feel these classes are extremely beneficial. I love the guidance with regard to the Osteoporosis.

Megan AlgaeCal
Megan AlgaeCal

So happy to hear this, Debster!

Thanks for taking the time to share your feedback 🙂

-Megan @ AlgaeCal

Donna M Thompson
Donna M Thompson

I think it’s so wonderful you include yoga on this website. Thanks so much! Yoga is wonderful for the body. I’m a yoga devotee, so I was devasted to learn I have osteo arthritis in the neck and spine (from x-rays from the chiropractor, after injuries), and osteoporosis from a recent, requested DECA scan. My Dr. said she doesn’t usually order them for someone so young. I’m 64. 🙂

Megan AlgaeCal
Megan AlgaeCal

Hi Donna, great to hear you’re a fan of yoga!

We’re sorry to hear about your recent diagnosis. If you’re interested in learning more about bone health, we have several articles you can read on our blog. For example, here’s an article on 6 Common Causes of Osteoporosis .

If you have any questions, don’t hesitate to reach out to our Bone Health Consultants at 1-800-820-0184. ❤️

-Megan @ AlgaeCal

Julie
Julie

I try to do all of these 12 yoga poses every day. I have done yoga for many years, so they come naturally. I hope doing them faithfully will help my bones! I have osteopenia, borderline osteoporosis. Thanks for posting these helpful ideas.

Megan AlgaeCal
Megan AlgaeCal

So great to hear that you’ve been doing yoga for many years already, Julie!

Consistency definitely helps! Feel free to check out more exercises, as well as recipes and nutrition articles on our Bone Health Blog here. ❤️

-Megan @ AlgaeCal

LC
LC

AlgaeCal has been an “angel”send to me. Thanks for the suggestions for moving to increase bone density. I suffered 2 spinal fractures and a broken hand from the same incident of falling before discovering AlgaeCal. AND this traumatic mishap was a blessing and the wake-up call that forced me to find something that is working to help me. I AM SOOOOO GREATFUL!

Megan AlgaeCal
Megan AlgaeCal

Thank you for your very kind words, LC!

We’re so glad you found AlgaeCal and are on your way to stronger bones! ❤️

-Megan @ AlgaeCal

Cheryl
Cheryl

I have never been interested in yoga, but after reading some of your info here I’m convinced I should give it a try. Wish me luck!

Megan AlgaeCal
Megan AlgaeCal

We’re so glad to be able to help in any way possible, Cheryl!

Do give the poses a try and let us know what you think 😀

-Megan @ AlgaeCal

Oceanmmi
Oceanmmi

What great videos and comprehensive instructions for Yoga! I have Osteoporosis and back issues, and it is so refreshing to see yoga instructions that address both issues. Thanks ! I can’t wait to try some poses!

Megan AlgaeCal
Megan AlgaeCal

Thank you for your feedback, Marie!

Hope you’ll enjoy adding these poses to your exercise routine 😀

-Megan @ AlgaeCal

Janice Bunn
Janice Bunn

I appreciate the scientific approach to explaining the benefits of yogs. I’ll put more yoga in my workouts as a result. Thx.

Megan AlgaeCal
Megan AlgaeCal

Happy to hear you enjoy the scientific approach, Janice!

Hope these poses will become a regular part of your workout routines 😀

-Megan @ AlgaeCal

Jenni Boudreaux
Jenni Boudreaux

So much information! Wow! I’m excited to try this out!

Megan AlgaeCal
Megan AlgaeCal

We hope you’ll enjoy the poses, Jenni! 😀

-Megan @ AlgaeCal

Janice Davidson
Janice Davidson

I enjoyed the videos. I will give yoga a try. I requested the PDF copy. Some of the poses appear to involve twists which I thought were not good for anyone with osteoporosis.

Megan AlgaeCal
Megan AlgaeCal

Hi Janice, thanks for bringing this up!

When done carefully and correctly, with proper alignment, twists can be safe even for someone with osteoporosis. Be sure to follow the tips in our guide for each pose! ❤️

-Megan @ AlgaeCal

Tamara
Tamara

I’ve been doing Cat’s yoga video (version 3) for a month now and it’s excellent. Thank you!

Megan AlgaeCal
Megan AlgaeCal

This makes us so happy to hear, Tamara!!

Keep up the great work and thank you for taking the time to share your feedback ❤️

-Megan @ AlgaeCal

Lisa Reiss
Lisa Reiss

I can’t wait to try these moves!

Megan AlgaeCal
Megan AlgaeCal

We’re excited for you to give them a try, Lisa!!

Do let us know what you think afterwards 😀

-Megan @ AlgaeCal

Dianne
Dianne

I’m new to yoga. I look forward to Dr. Fishman’s printout and trying the exercises to help with my osteoporosis/osteopenia, along with my AlgaeCal regimen. Thank you for providing this useful information.

Megan AlgaeCal
Megan AlgaeCal

Our pleasure, Dianne!

Hope you’ll enjoy the yoga poses 😀 By the way, have you joined the AlgaeCal Facebook Community yet? It’s a supportive space for AlgaeCal customers to learn and grow together! We’d love for you to join here. ❤️

-Megan @ AlgaeCal

Robin Thomas
Robin Thomas

These classes are a great way to stay in shape through the pandemic.

Megan AlgaeCal
Megan AlgaeCal

Absolutely, Robin!

Feel free to take a look at some of our other exercises here as well! 😀

-Megan @ AlgaeCal

Susan White
Susan White

I am so happy I have found these videos. They are so well done, easy to follow and enjoyable to watch and do. Best of all, they are good for our bones. Thank you so much, your work is greatly appreciated.

Megan AlgaeCal
Megan AlgaeCal

So happy to hear you’re enjoying the videos, Susan!

Thank you for taking the time to share your feedback ❤️

-Megan @ AlgaeCal

S Perkins
S Perkins

I love that yoga can be adjusted to fit individual needs, for example, Osteoporosis. I was happy to find the video class (Dr. Fishman’s Yoga Method for Osteoporosis), taught by Cat Buckley. As I have missed yoga as it calms my spirit and body. Thank you for a copy of the PDF exercises too.

Megan AlgaeCal
Megan AlgaeCal

We love yoga for that reason too!

So happy you’ve stumbled upon this guide and we hope you’ll enjoy incorporating these poses into your exercise routine ❤️

-Megan @ AlgaeCal

Lynn
Lynn

I like the photos followed by simple directions & modifications. I practice yoga on my own & it’s nice to have another option of a series of poses I can practice without having to figure it out for myself. I love all the healthy resources that Algaecal offers for bone health.

Megan AlgaeCal
Megan AlgaeCal

We’re happy to help in any way possible, Lynn!!

Hope you continue to enjoy the information on our blog 😀

-Megan @ AlgaeCal

MARIA M IBERTI
MARIA M IBERTI

I enjoyed the yoga sequence. It’s a comfortable pace, clear communication, easy to follow. It’s a thorough body workout that challenges without discouraging if you’re not in your strongest body. Thank you for offering these practices.

Megan AlgaeCal
Megan AlgaeCal

We really appreciate your detailed feedback, Maria! Thank you for taking the time to share and we hope you’ll enjoy practicing these poses regularly ❤️

-Megan @ AlgaeCal

Iris
Iris

I am new to yoga but would like to try it to help with my osteoporosis.

Megan AlgaeCal
Megan AlgaeCal

We hope this guide will encourage you to give yoga a try, Iris! 😀

-Megan @ AlgaeCal

Guy Fagot
Guy Fagot

Algaecal and yoga: a winning combo!

Megan AlgaeCal
Megan AlgaeCal

Love this, Guy!! ❤️

-Megan @ AlgaeCal

Jackie Vosgerichian
Jackie Vosgerichian

I totally agree❣️

ozone2000us@yahoo.com

Love ❤️ the yoga video help a lot and learn different techniques feels so good to stretch and strengthen my posture with my work I stand all day long on my feet !
Thank you 🙏🏼
Adeline

Megan AlgaeCal
Megan AlgaeCal

So glad you enjoyed it, Adeline!!

Feel free to also try our other exercises here. 😀

-Megan @ AlgaeCal

Yvonne Kisch
Yvonne Kisch

I have been walking alot this summer. These exercises will take the place of walking as the cold weather is coming in. Glad to have them.

Lahib Hayder
Lahib Hayder

I practice Yoga regularly for the past 3 years. I think it delayed my osteoporosis
During the time of COVID I stopped to studio and started doing them at home. It does not feel the same.
These classes are excellent and will definitely give a try.
Thank you so much.
Lahib Hayder

Megan AlgaeCal
Megan AlgaeCal

Hoping these classes will help you enjoy yoga at home again, Lahib!! ❤️

-Megan @ AlgaeCal

Michele Maycock
Michele Maycock

I love that you emphasize that it matters how long a pose is held! Start with a small amount of time and gradually increase for growing strength! Thank you AlgaeCal!

Megan AlgaeCal
Megan AlgaeCal

Absolutely, Michele!!

It’s wonderful to notice how you start progressing and advancing 😀

-Megan @ AlgaeCal

Diana Righi
Diana Righi

So glad there are specific Yoga instructions for Osteopenia, which is what showed on my Dexa – I’m looking forward to seeing how these Yoga steps help me. Thank you!

Megan AlgaeCal
Megan AlgaeCal

Thank you for the feedback, Diana!

Hope you’ll enjoy the poses. Feel free to visit our Bone Health Blog for more exercises, as well as recipes and nutrition articles. ❤️

-Megan @ AlgaeCal

Rhonda Ruzzo
Rhonda Ruzzo

Hi,
Can you also teach some Pilates classes? Thank you!

Megan AlgaeCal
Megan AlgaeCal

Hi Rhonda!

We do indeed have some pilates classes here. Hope you enjoy! 😀

-Megan @ AlgaeCal

Mary Valeria Haynes
Mary Valeria Haynes

I love the Yoga that Algaecal has provided for us, particularly the Yoga using a chair for those of us who are seniors with poor balance. I can actually stand on one leg now without shaking for more than 15 seconds! Yoga is GREAT! Thank you, Algaecal!

Megan AlgaeCal
Megan AlgaeCal

Wonderful news, Mary!

Keep up the great work and you’ll only get stronger! 😀

-Megan @ AlgaeCal

Patti
Patti

Thank you for the in depth explanations and pictures of each you of a exercise. It is extremely helpful! I would love a pdf so I can print them off. Thank you!

Megan AlgaeCal
Megan AlgaeCal

You’re so very welcome, Patti! We hope you enjoy these classes.

To receive a printable form of these exercises, scroll down towards the end of this article. You’ll find a green button that says “Request a PDF of Dr. Fishman’s 12 Yoga Poses!” ❤️

-Megan @ AlgaeCal

Susan
Susan

In my opinion, there is no better regimen for strength building and flexibility than yoga. I have been practicing for 20 years and I will continue to practice for as long as I am able. Thank you for advocating the wonderful benefits of yoga.

Megan AlgaeCal
Megan AlgaeCal

It’s our pleasure, Susan!

So happy to hear you’ve been practicing yoga for 20 years already… keep up the fantastic work! ❤️

-Megan @ AlgaeCal

John J. Follin
John J. Follin

I appreciate all the info, exercises and diet tips from AlgaeCal! Good easy reading from the experts and lots of recipes. Keep it going !!

Megan AlgaeCal
Megan AlgaeCal

So happy to hear this, John!

Thank you for your lovely feedback ❤️

-Megan @ AlgaeCal

Nina
Nina

I’ve been practicing yoga for several years, and have found it to be very exhilarating. However, I found it very insightful and informative to learn about the studies which Dr Fishman conducted as well as the recommended timeframes for holding the poses. I’ll be referring to his 12 recommended poses and incorporating the recommended timeframes from here on in — thank you, thank you!!

Megan AlgaeCal
Megan AlgaeCal

So happy to hear you found this information helpful, Nina!

Hope you enjoy adding these poses to your exercise routines ❤️

-Megan @ AlgaeCal

Pat
Pat

I enjoy Yoga Thank you

Megan AlgaeCal
Megan AlgaeCal

Happy to hear this, Pat! Hope you enjoy these classes 😀

-Megan @ AlgaeCal

Jocelyne OByrne
Jocelyne OByrne

Thank you for the yoga poses & advice. Practicing at home will improve my posture & osteo. I would welcome Algae Cal as a gift.

Megan AlgaeCal
Megan AlgaeCal

Our pleasure, Jocelyne!

Hope you’ll enjoy incorporating these poses into your exercise routines ❤️

-Megan @ AlgaeCal

Mary Anne Sides
Mary Anne Sides

Very interesting info. I need to find a yoga class & discuss all this w/my doctor. Thanks!

Megan AlgaeCal
Megan AlgaeCal

Glad you found the information interesting, Mary!

Hoping you’ll be able to incorporate some of these poses into your regular routine ❤️

-Megan @ AlgaeCal

Sheila Cunningham
Sheila Cunningham

Thank you so much for these exercises
I can’t wait to start them

Megan AlgaeCal
Megan AlgaeCal

You’re so very welcome, Sheila! Hope you’ll enjoy the poses 😀

-Megan @ AlgaeCal

Sara
Sara

Thanks for the yoga videos. Can’t wait to try them.

Megan AlgaeCal
Megan AlgaeCal

Excited for you to give them a try, Sara! ❤️

-Megan @ AlgaeCal

Sandra Olivier LeBlanc
Sandra Olivier LeBlanc

Have been doing some of these exercises 3x week for two years now

Megan AlgaeCal
Megan AlgaeCal

Amazing, Sandra!!

Keep up the great work you’re doing 😀

-Megan @ AlgaeCal

Barbara K
Barbara K

Thank you for the information! I never thought yoga to be beneficial for osteoporosis and leaned toward more weight bearing exercise.

Megan AlgaeCal
Megan AlgaeCal

Yoga definitely has surprising benefits, Barbara!

Hope you’ll give these classes a try ❤️

-Megan @ AlgaeCal

Linda
Linda

This is all very interesting. I haven’t done yoga in past but this makes me want to try it. Thank you for intriguing info!

Megan AlgaeCal
Megan AlgaeCal

Glad you enjoyed the info, Linda!

Please do give the classes a try and let us know what you think 😀

-Megan @ AlgaeCal

Kathy Beckstead
Kathy Beckstead

I’m really happy to find all the yoga poses for bone health in one place. I will definitely be taking advantage of this instructional site. Thank you so much!

Megan AlgaeCal
Megan AlgaeCal

Great to hear this, Kathy! 😀

Feel free to take a look at some of our other exercises here.

-Megan @ AlgaeCal

Phyllis
Phyllis

Thanks for the yoga poses. Hoping they will help my migraines as well since I carry so much tension in my neck and shoulders.

Megan AlgaeCal
Megan AlgaeCal

Our pleasure, Phyllis!

Hoping you’ll find tension relief soon ❤️

-Megan @ AlgaeCal

Heather
Heather

Looks interesting. I have to admit, I am super cautious about getting into any exercises, as I fractured 12 vertebrae in less than a year, and at this point still have ongoing pain. I look forward to being strong enough to try them one day, though.

Megan AlgaeCal
Megan AlgaeCal

Hi Heather, sorry to hear about your fractures and the pain you’re in ❤️

Hoping you’ll be able to work with a health professional who can help you achieve your exercise goals. If you’re interested, you can find more of our exercises here.

-Megan @ AlgaeCal

Claudette Hilliard
Claudette Hilliard

These instructions were very easy to follow and I find this practice is perfect to follow my weight training day.

Megan AlgaeCal
Megan AlgaeCal

Yay, happy to hear this Claudette!

Feel free to take a look at some of our other exercises here. 😀

-Megan @ AlgaeCal

Kathy Larson
Kathy Larson

I just had my dentist appt today and the x-rays showed improved bone mass in the jaw! I am so excited!! Algaecal must be working for me!!! Love it! Exercise is great too!

Megan AlgaeCal
Megan AlgaeCal

Amazing news, Kathy!!

We’re excited for you 😀 Keep up the great work!

-Megan @ AlgaeCal

Connie
Connie

Thank you for all the information. I have to wait another year to get a scan but love taking my Algae Cal and Strontium and looking forward knowing I’m building my bones.

Megan AlgaeCal
Megan AlgaeCal

Great to hear from you, Connie! Thanks for your encouraging feedback 😀

Have you joined the AlgaeCal Facebook Community yet? It’s a supportive space for AlgaeCal customers to learn and grow together! We’d love for you to join here. ❤️

-Megan @ AlgaeCal

Joy LiBethe
Joy LiBethe

Appreciate being able to use chair during yoga.

Megan AlgaeCal
Megan AlgaeCal

Thank you for your feedback, Joy!

Glad you enjoyed the yoga session 🙂

-Megan @ AlgaeCal

Pam Millhorn
Pam Millhorn

Yoga helps my back!

Thank you 😊

Megan AlgaeCal
Megan AlgaeCal

Fantastic, Pam!

Yoga definitely has many benefits. Hope you’ll continue to enjoy these classes 😀

-Megan @ AlgaeCal

Sylvia Mary Grech
Sylvia Mary Grech

I love the yoga video…I’m not very flexible even though I’m active and I find this video very doable.

Megan AlgaeCal
Megan AlgaeCal

Thank you for your feedback, Sylvia!

So glad to hear you’re enjoying the videos ❤️

-Megan @ AlgaeCal

Darlene
Darlene

I’ll give it a try.

Megan AlgaeCal
Megan AlgaeCal

Please do, Darlene!

And let us know what you think after giving them a try 🙂

-Megan @ AlgaeCal

Patricia Chapin
Patricia Chapin

I have osteoporosis and have been taking your products for the last year and 1/2. Will have another bone density test in July 2021. I also have arthritis in my knees and severe arthritis in my ankles and feet. The orthopedic doctor recommended ankle replacement surgery for both ankles which I have decided not to have unless it is last resort. I am wondering about doing the exercises with the arthritis diagnosis that I have.

Megan AlgaeCal
Megan AlgaeCal

Hi Patricia, thanks for reaching out!

We checked in with Dr. Emma Gasinski, Physical Therapist. She advises that these exercises will be okay for you to do as long as they do not cause too much pain after you are done. A good rule of thumb is that you may feel a 3+ increase out of 10 on a 0-10 pain scale when performing the exercises, but that pain must decrease 2-3 hours after the exercise. It is still very important to exercise and move your body as safely and as much as possible. Make any modifications that you can and possibly try a good orthotic and shoe to help take any load off of the ankle/foot.

Hope this helps! ❤️

-Megan @ AlgaeCal

Beth Day
Beth Day

I’m having difficulty finding a beginners yoga in my area. The last class I attended, I ended up injuring myself.

Blaire AlgaeCal
Blaire AlgaeCal

We’re so sorry to hear you injured yourself, Beth. It’s definitely best to take it slow and only do what’s comfortable for you! We also recommend speaking with your doctor/physiotherapist before starting any new workout regimen. ❤️

Wishing you the best in your recovery!

– Blaire @ AlgaeCal

Barbara Smith
Barbara Smith

Thank you, Cat Buckley and Algaecal! I found information on the Fisher Method for increasing bone strength with yoga very interesting. I have been doing yoga 3 times a week via Zoom with yoga instructor in small group since April 2020. I did not know that yoga could increase bone strength. I have been doing Pilates and strength training also. I plan to try the yoga classes available on the site.

Megan AlgaeCal
Megan AlgaeCal

Wow, wonderful to hear you’re regularly practicing yoga and pilates Barbara!

Keep up the great work and we hope you’ll enjoy these classes! 😀

-Megan @ AlgaeCal

marcus.jen13@gmail.com

Very informative… I practice yoga most days, so hopefully that will help in keeping my bones strong. Thank you.

Megan AlgaeCal
Megan AlgaeCal

Absolutely, Marcus!

As you can see from this article, yoga is a bone-healthy exercise. Keep up the great work 😀

-Megan @ AlgaeCal

Gerry
Gerry

I never done yoga don’t know where to start!

Megan AlgaeCal
Megan AlgaeCal

This guide is a great place to start, Gerry!

Feel free to follow along with the videos and/or read the guide for a thorough walkthrough 🙂

-Megan @ AlgaeCal

Danielle Jones
Danielle Jones

I love that I can do yoga with my mum to help stimulate bone growth. It’s something we can do together to be proactive.

Blaire AlgaeCal
Blaire AlgaeCal

Absolutely, Danielle! We’re so glad you and your mother get to do this together as well 💜

– Blaire @ AlgaeCal

Maddie
Maddie

Really enjoyed the videos and the verbal directions that accompany them.

Blaire AlgaeCal
Blaire AlgaeCal

Thank you so much for your kind feedback, Maddie! We’re thrilled to hear you enjoyed the videos 😊

– Blaire @ AlgaeCal

Cheryl d
Cheryl d

Nice videos with good verbal instructions

Alison
Alison

Thank you for having 3 versions of the video, where I could do exercises at my own level: Osteoporosis. I also appreciated Dr Fishman’s helpful comments on how the exercises work with osteoarthritis, which I also have.

Blaire AlgaeCal
Blaire AlgaeCal

Thank you for sharing, Alison ❤️ We’re so glad you found this information helpful!

– Blaire @ AlgaeCal

Janine
Janine

Is there any contraindication for doing yoga when someone has BPPV (benign positional vertigo)?

Megan AlgaeCal
Megan AlgaeCal

Hi Janine!

BPPV is generally triggered by changes in your head position. Some forms of yoga will incorporate swift changes in head position, but in these classes, the head often remains upright and the transitions are done very slowly. In saying that, we recommend confirming with a health professional if ever you’re unsure. ❤️

-Megan @ AlgaeCal

Linda
Linda

I look forward to giving these yoga exercises a try.

Blaire AlgaeCal
Blaire AlgaeCal

Great to hear that, Linda! Please let us know how you like them 😃

– Blaire @ AlgaeCal

Maureen
Maureen

I am new to Yoga. This is a great guide and easy to follow. Thanks so much!

Blaire AlgaeCal
Blaire AlgaeCal

Love hearing this, Maureen! It’s our pleasure 😃

– Blaire @ AlgaeCal

Cathy
Cathy

I have not yet taken advantage of this information or videos but live what I see and will definitely be trying some of these!!

Megan AlgaeCal
Megan AlgaeCal

Excited for you to give it a try, Cathy! 😀

-Megan @ AlgaeCal

Judy Osborn
Judy Osborn

I’ve been doing yoga for over ten years and I am
sure it helps in combination with AlgaeCal

Blaire AlgaeCal
Blaire AlgaeCal

Wow! Keep up the great work, Judy 💪 💚

– Blaire @ AlgaeCal

Marie Saenger
Marie Saenger

After just recovering from a stress fracture in my ankle, I’m back to walking, and it’s great to have these yoga poses so I can build my strength. I’ve been taking AlgaeCal, strontium boost and triple strength fish oil for 3 years now, and my latest DEXA showed a slight BMD improvement in my hip, but a slight worsening in my lumbar spine. I’ve done a lot of the right things, but there’s always room for improvement. I appreciate all the info, exercises and diet tips from AlgaeCal!

Blaire AlgaeCal
Blaire AlgaeCal

Hi Marie,

We’re so sorry to hear about your recent fracture and we’re wishing you a speedy recovery ❤️

It’s wonderful that you have seen an improvement on your last DEXA scan – congratulations! These results are a good indicator that your body is responding well and you are headed towards further improvement. We are certain you will see great results with your next scan!

Please do continue to keep us updated on how you’re doing 😊

– Blaire @ AlgaeCal

Barbara
Barbara

Thank you for this great information.

Blaire AlgaeCal
Blaire AlgaeCal

You’re so welcome, Barbara! 💕

– Blaire @ AlgaeCal

Carolyn
Carolyn

Love explanations of poses – very clear and helpful instead of just relying on videos/pictures.

Megan AlgaeCal
Megan AlgaeCal

So happy to hear this, Carolyn!

Hope you’ll enjoy adding the classes to your exercise regimen 😀

-Megan @ AlgaeCal

Bonnie
Bonnie

I love that you have all this information for us. The recipes are especially great. Thank you!

Megan AlgaeCal
Megan AlgaeCal

Thank you for your feedback, Bonnie!!

We hope you continue to enjoy the content on our blog 😀

-Megan @ AlgaeCal

Connie
Connie

I am enjoying all your yoga classes.

Megan AlgaeCal
Megan AlgaeCal

So great to hear this, Connie!!

Keep up the great work and feel free to check out more of our exercises here. 😀

-Megan @ AlgaeCal

Esther
Esther

I love the good, thorough pictures that show exactly how to do each move and also give ways to make sure you are in the right position no matter your height, etc.

Megan AlgaeCal
Megan AlgaeCal

Thank you for your feedback, Esther!

Feel free to take a look at more of our bone-strengthening exercises here. 🙂

-Megan @ AlgaeCal

Laurie
Laurie

I have had 8 compression fractures in my spine scared to try anything new

Megan AlgaeCal
Megan AlgaeCal

Hi Laurie!

If you’re able to, we would recommend consulting a health professional such as a physical therapist who can help assess your current capabilities. Feel free to also take a look at some of our other exercises here ❤️

-Megan @ AlgaeCal

Heather Kehr
Heather Kehr

I’ve never done yoga before so I’m a little nervous about it. Also, I have a bad knee so I can’t put any real pressure on it. Will these exercises hurt my knee?

Megan AlgaeCal
Megan AlgaeCal

Hi Heather, we hear you!

Feel free to get started by trying the poses where you’re sitting or lying down. Be sure to also check the “Contraindications” and “Common misalignments” notes under each pose. When progressing, stick with poses that feel challenging but do not worsen your pain. And if in doubt, please consult a health care professional who can help assess your current needs and capabilities ❤️

-Megan @ AlgaeCal

Sue
Sue

I enjoy the yoga classes

Megan AlgaeCal
Megan AlgaeCal

Wonderful to hear this, Sue!

Thanks for taking the time to share your feedback 😀

-Megan @ AlgaeCal

Carla J
Carla J

Hi, skimmed through the article, I so need
To do these exercises. My problem is motivation. Hopefully this will help.

Carla J

Megan AlgaeCal
Megan AlgaeCal

Motivation can definitely be a tricky one, Carla!

Little tips like scheduling exercises into your calendar or having an accountability partner can help. Do give these yoga sessions a try and please let us know what you think! 😀

-Megan @ AlgaeCal

Annelise Leopard
Annelise Leopard

Thank you for these great videos filled with advise and useful exercises. I have a titanium rod in my right femur from a ski-accident and my knees are hurting from years of road running (21km’s and 32kms). Really want to try these yoga sessions. I am the “newby” to all.

Megan AlgaeCal
Megan AlgaeCal

You’re very welcome, Annelise!

And wow, sounds like you’ve led quite an active lifestyle! Hoping you’ll enjoy these yoga sessions 😀 You can also find more of our bone-strengthening exercises here.

-Megan @ AlgaeCal

Pat Hunter
Pat Hunter

Great class!

Megan AlgaeCal
Megan AlgaeCal

Glad to hear you enjoyed it, Pat!

Feel free to take a look at more of our bone-healthy exercises here. 🙂

-Megan @ AlgaeCal

Shirley Hopkins
Shirley Hopkins

I am having three cervical vertebrae fused next week. Are there any positions I can do that won’t put a strain on the fusion or should I just wait for 4 months?

Megan AlgaeCal
Megan AlgaeCal

Hi Shirley, thanks for reaching out.

We would recommend checking in with a physiotherapist or specialist who can assess your current health and help determine the types of poses that are appropriate for you at this time. We also have additional exercise guides that you may find helpful on our blog here. ❤️

-Megan @ AlgaeCal

Christine Wilson
Christine Wilson

I am amazed at the quality and quantity of free advice given. Thank you

Megan AlgaeCal
Megan AlgaeCal

Thank you for your very kind words, Christine!

Feel free to browse through the other exercises, recipes, and nutrition articles on our blog here. 😀

-Megan @ AlgaeCal

DSC
DSC

I’ll give this a try in the morning! My BMD has improved since I started taking AlgaeCal Plus and Strontium Boost! I know I need to add more exercise to help with osteoporosis, so this may be just what I need!

Megan AlgaeCal
Megan AlgaeCal

Fantastic!! Congratulations on your bone density increases 😀

We hope you’ll enjoy this yoga guide. Feel free to check out more of our bone-healthy exercises here. ❤️

-Megan @ AlgaeCal

sharon friedman
sharon friedman

I have been taking this for about 2 weeks. I think it is helping me sleep better. In the middle of the night, my back would wake me up. That hasn’t happened since about the second day I took the AlgaeCal Plus and Strontium Boost. Here’s hoping it is building stronger bones.

Megan AlgaeCal
Megan AlgaeCal

Thanks for keeping us updated, Sharon!!

Glad to hear you’re experiencing a “bonus perk” of sleeping better 🙂 If ever you have questions, don’t hesitate to reach out to us at [email protected] or by calling 1-800-820-0184 (Canada & USA toll-free). We’re always happy to help! ❤️

-Megan @ AlgaeCal

Meg Blanchet
Meg Blanchet

I have never thought of yoga as something that would help osteoporosis as I thought that exercise needed to be more active and or percussive such as weight lifting, walking or pilates. Thank you for this resource and for widening my understanding!

Megan AlgaeCal
Megan AlgaeCal

Happy to help in any way possible, Meg!

So glad you found our guide helpful. Feel free to check out more exercises, as well as recipes and nutrition articles on our blog here. 😀

-Megan @ AlgaeCal

GT
GT

I had no idea yoga could be so beneficial in preventing osteoporosis! Thanks for the very detailed information.

Megan AlgaeCal
Megan AlgaeCal

There’s definitely a lot more to yoga than meets the eye!!

Hope you enjoy the guide and videos 🙂

-Megan @ AlgaeCal

Diane R Harvey
Diane R Harvey

I learned a lot reading the benefits of yoga. I wish I’d had this information years ago. Thank you for the insight.

Megan AlgaeCal
Megan AlgaeCal

So happy to hear this, Diane!

It’s never too late to start healthy practices ❤️

-Megan @ AlgaeCal

Jan Ramirez
Jan Ramirez

Thanks for the great instructions and videos. I have never experienced yoga, but I am now convinced it is something I definitely need to do.

Megan AlgaeCal
Megan AlgaeCal

Yay! We’re so happy to hear this, Jan!

Hope you enjoy going through our guide and the accompanying videos 😀

-Megan @ AlgaeCal

Joan Alexander
Joan Alexander

thanks Cat! I really enjoyed the poses for osteoporosis and also the video with Dr Fishman

Megan AlgaeCal
Megan AlgaeCal

So happy to hear you enjoyed the poses, Joan!

We’ve passed along your thanks to Cat as well 😀

-Megan @ AlgaeCal

Becky
Becky

I saw several other comments requesting a PDF copy of the exercises. I would appreciate that also. Thank you for the thoroughness of the descriptions – excellent.

Megan AlgaeCal
Megan AlgaeCal

So glad you enjoyed this guide, Becky!

You can actually sign up to receive a printable form of these exercises towards the end of this article. You’ll find a green button that says “Request a PDF of Dr. Fishman’s 12 Yoga Poses!”

Hope this helps and if you have any questions, don’t hesitate to reach out to us at 1-800-820-0184 ❤️

-Megan @ AlgaeCal

Patty McMenamin
Patty McMenamin

I would like a copy as well please. I practice yoga regularly and have found it has really strengthened my body and I feel great! Your descriptions are excellent and helpful.

Megan AlgaeCal
Megan AlgaeCal

Great to hear you’re already practicing yoga regularly, Patty! Keep up the great work 😀

To receive a printable form of these exercises, scroll down towards the end of this article. You’ll find a green button that says “Request a PDF of Dr. Fishman’s 12 Yoga Poses!”

-Megan @ AlgaeCal

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

Muriel Watkins
Muriel Watkins

I have been exercising since the age of 15 and I am in my 50s – yoga, treadmill, spinning. I was recently diagnosed with lumbar osteoporosis, osteopenia in the hips and neck. I understand backward bending seems to be fine but not forward bends because it creates a C-curve. Isn’t a back bend a C-curve in the other direction? What is the difference? What other yoga moves can I no longer do?

Megan AlgaeCal
Megan AlgaeCal

Hi Muriel, thanks for reaching out!

We checked in with Cat Buckley, RYT, RYOT, and she wanted to share the following:

“Although they may seem similar, forward folding and back bending apply very different forces on the spine. The key to practicing yoga safely with osteoporosis is to always focus on lengthening the spine as much as possible. In forward bending postures, only go so far as your hips will allow, stay long and straight in the spine and never round and shorten the spine forwards. In back bending poses, you also want to think about lengthening upwards, bringing the bend up into the thoracic (upper spine) rather than the lumber (lower) spine. The same goes for twists – always twist with a long, straight spine, never rounding the upper back into a twist. Focus on ways you can safely intensify your practice – can you hold these challenging standing poses a bit longer? Can you fire up your arm, leg and core muscle harder? These are the actions that will strengthen your bones.”

Hope this helps, Muriel! ❤️

-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

Peggy Storz
Peggy Storz

I am fairly new to the AlgaeCal Community and am so thankful for all the helpful information on this site. I have requested a PDF of the 12 yoga exercises and will certainly try them. I was not aware that yoga would be such a great support for bone health. Thank you so much!

Megan AlgaeCal
Megan AlgaeCal

So glad you’ve joined our community, Peggy!

Hope you’ll enjoy the yoga classes 😀

-Megan @ 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

Norah Schwartz
Norah Schwartz

Hi Clotilde,

I am also a cancer survivor and have been doing yoga most of my life — as well as Pilates, rock climbing and swimming. My latest Dexa scan shows a decline from osteopenia to osteoporosis. Did you get an adequate response from AlgaeCal, and have you had positive results? I am considering trying it, but have my doubts. I hope you had a good experience.

Megan AlgaeCal
Megan AlgaeCal

Hi Norah!

If you’re interested, you can see some of our customers’ inspiring success stories, including before and after DEXA scans, here.

If you have Facebook, you can also visit the ‘Community’ tab on our main Facebook page (AlgaeCal) where many have shared their experiences.

Hope this helps and don’t hesitate to reach out to us at 1-800-820-0184 with any questions! 😀

-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

Pam Henkel
Pam Henkel

Excellent class learned some new moves for my sore back!u

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

Susan
Susan

Thank you for your amazing yoga/barre videos! I started using your videos to help me when my gym closed because of Covid-19. I am especially interested in increasing done density in my hip.

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

Add your voice to this discussion...

Your email address will not be published. Required fields are marked *