Yoga practices for building bone strength and maintaining muscle mass, especially for individuals diagnosed with osteopenia or osteoporosis.
Bone loss is serious business.
Both men and women reach their maximum bone mass around age 30, but begin to lose bone mass in their 50s to 90s. No one is immune from the inevitable decline and even physically active people begin to lose muscle mass after age 30. Health care professionals advise that individuals engage in weight bearing exercises to slow the loss of bone mass.
Based on the work of Dr. Loren Fishman and other experts, this five-part series focuses on yoga poses that research studies have shown help to increase bone strength.
Each module is 4-weeks in length, with 60-minute weekly classes. Classes include time for discussion as well as a movement practice. In addition, a handout with key concepts and a practice video for home use will be provided.
All poses taught are appropriate for individuals diagnosed with osteopenia and osteoporosis. However, if you have one of these conditions it is recommended that you consult with your doctor before enrolling.
Participants are encouraged to register for the four-week module as concepts build from session to session. Walk-ins are also welcome.
Can’t make the live class? Register for a module and receive a recording of any missed class to use at your convenience. Recording available for seven (7) days following the live class.
The five modules need not be taken sequentially and may be offered at different times.
Here’s what you’ll learn in each module:
Module 1: Bone Basics
This first module will educate participants about osteoporosis, diagnostic tools, the mechanics of building bone and why we lose bone as we age with an emphasis on the fundamentals of how to move to minimize your risk of osteoporotic fractures.
Module 2: Building Bones
In this module, participants will learn how the human body makes bones as well as safe movement practices for those diagnosed with osteoporosis or osteopenia. Included will be a discussion of which nutrients, besides calcium, our bodies need to build bone.
Module 3: Stress, Strength and Stability
Bone density tests focus on the hips and low back, but osteoporosis can occur throughout the body. In this third module, we’ll learn safe practices for building bone in the wrists, arms, shoulders and feet as well as explore how mental and emotional stress affects bone strength.
Preventing falls is a major concern for individuals as they age, particularly those with advanced osteoporosis. Participants will learn practices for improving balance and preventing falls. We’ll also examine common postural patterns that affect balance along with practices for better posture.
Module 5: Flexibility & Mobility
In addition to strength, maintaining mobility and flexibility are important for bone health. This module will explore how to maintain range of motion in all of the joints, increase hydration through movement, and strategies for safe twisting.