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

Published: May 28, 2020
Updated: June 10, 2022

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:

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!)

3 Reasons Yoga Can Strengthen Your Bones

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. 
Additional Benefits of Yoga for Osteoporosis

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.

Study #1 — Yoga for Osteoporosis: A Pilot Study

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.”

Study #2 – Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss

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.”

Study #3 — New Yoga for Osteoporosis: A Dose Response Study (Ongoing)

“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 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.
A Note on Yoga Equipment

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:

EquipmentAlternatives
Yoga matA towel, large woven blanket, or carpet that won’t slip
Yoga blockA stack of books wrapped in a towel, one thick book, or a shoebox filled with towels to make it solid
Yoga strapA regular belt, robe tie, men’s tie, or piece of rope
ChairA folding chair, dining room chair, or non-swivel desk chair would work best
WallIf 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!

Vrksasana (Tree) — Prevention
Vrksasana (Tree) — Prevention

Benefits: This pose strengthens the legs and hips, and improves balance, posture, and focus.

Contraindications: If you have a severe rotator cuff injury, you should avoid this pose. If you have poor balance, you may also want to avoid this pose or adjust it to your needs. 

Props: You’ll need a wall and a chair to perform the osteoporosis variation of this pose. 

Tip: Too much or too little effort will increase the challenge of balancing in this pose. Try to establish a balance between two actions: The pull of all your muscles on your bones, and expanding from the center of your body out through your arms and legs. 

Common misalignments: 

  1. Leaning into the foot on the chair or on your thigh.
  2. Leaning backwards against the wall.
  3. Swinging the hip of the standing leg out to the side.

Prevention variation instructions: 

  1. Stand with your feet together and spread your toes. 
  2. Root down through the four corners of your feet and lift your inner arches up. 
  3. Activate the muscles of your legs by squeezing up. Lengthen the back of your pelvis down and lift your abdomen up. 
  4. Bring your left foot up to the top of the inner right thigh, with the toes pointing down. Press the right thigh and left foot against each other strongly for stability. Look straight ahead and find a place across the room to focus on to help you balance. 
  5. Take a full inhalation and stretch your arms out to the side and up as far as you can vertically. You may join your palms together or keep your arms straight up near your ears. Pull your shoulders back.
  6. Keep stretching intensely through your arms, legs, and torso. 
  7. Hold the pose for 30 seconds breathing evenly, or for as long as you can maintain these actions. 
  8. Bring your left foot down and rest on two feet for a moment, taking several breaths. 
  9. Repeat on your second side.
  10. Stand on both legs and take several breaths to rest. 
Vrksasana (Tree) — Osteopenia
Vrksasana (Tree) — Osteopenia

Benefits: This pose strengthens the legs and hips, and improves balance, posture, and focus.

Contraindications: If you have a severe rotator cuff injury, you should avoid this pose. If you have poor balance, you may also want to avoid this pose or adjust it to your needs. 

Props: You’ll need a wall and a chair to perform the osteoporosis variation of this pose. 

Tip: Too much or too little effort will increase the challenge of balancing in this pose. Try to establish a balance between two actions: The pull of all your muscles on your bones, and expanding from the center of your body out through your arms and legs.

Common misalignments: 

  1. Leaning into the foot on the chair or on your thigh.
  2. Leaning backwards against the wall.
  3. Swinging the hip of the standing leg out to the side.

Osteopenia variation instructions: 

  1. Stand with your back a few inches from the wall. 
  2. Position your feet facing straight forward and parallel. Spread your toes. Root down through the four corners of your feet and lift your inner arches up. 
  3. Activate the muscles of your legs by squeezing up. Lengthen the back of your pelvis down and lift your abdomen up. 
  4. Pick up your left foot and place its sole on the inner edge of your right leg as high as you can, toes pointing down. Push the left foot and right inner leg against each other for stability. Look straight ahead and find a place across the room to focus on to help you balance. 
  5. Take a big inhalation and stretch your arms out to the side and up as far as you can toward vertical. Touch the wall gently if you need to. 
  6. Keep stretching intensely through your arms, legs, and torso. 
  7. Hold the pose for 30 seconds breathing evenly, or for as long as you can maintain these actions. 
  8. Bring your left foot down and rest on two feet for a moment, taking several breaths. 
  9. Repeat on your second side.
  10. Stand on both legs and take several breaths to rest. 
Vrksasana (Tree) — Osteoporosis
Vrksasana (Tree) — Osteoporosis

Benefits: This pose strengthens the legs and hips, and improves balance, posture, and focus.

Contraindications: If you have a severe rotator cuff injury, you should avoid this pose. If you have poor balance, you may also want to avoid this pose or adjust it to your needs. 

Props: You’ll need a wall and a chair to perform the osteoporosis variation of this pose. 

Tip: Too much or too little effort will increase the challenge of balancing in this pose. Try to establish a balance between two actions: The pull of all your muscles on your bones, and expanding from the center of your body out through your arms and legs. 

Common misalignments:

  1. Leaning into the foot on the chair or on your thigh.
  2. Leaning backwards against the wall.
  3. Swinging the hip of the standing leg out to the side.

Osteoporosis variation instructions:

  1. Place a chair near a wall, facing to the side.
  2. Stand a few inches from the wall with the right side of your body alongside the back of the chair. Rest your right hand lightly on the chair.
  3. Position your feet facing forward and parallel. Spread your toes. Root down through the four corners of your feet and lift your inner arches up.
  4. Activate the muscles of your legs by squeezing up. Lengthen the back of your pelvis down and lift your abdomen up.
  5. Pick up your left foot and place its sole on the inner edge of your right leg as high as you can, toes pointing down. Push the left foot and right inner leg against each other for stability.
  6. Stretch your left arm out to the side or all the way up. Keep stretching intensely through your arms, legs, and torso.
  7. Hold the pose for 30 seconds breathing evenly, or as long as you can safely maintain these actions.
  8. Bring your left foot down and rest on two feet for a moment, taking several breaths.
  9. Repeat on your second side.
  10. Stand on both legs and take several breaths to rest.

Note: If you struggle with your balance, you can place your lifted foot on a chair, and stretch your arms straight out to your sides.

Props: You’ll need a wall and a chair to perform the osteoporosis variation of this pose. 

Tip: Too much or too little effort will increase the challenge of balancing in this pose. Try to establish a balance between two actions: The pull of all your muscles on your bones, and expanding from the center of your body out through your arms and legs.

Common misalignments: 

  1. Leaning into the foot on the chair or on your thigh.
  2. Leaning backwards against the wall.
  3. Swinging the hip of the standing leg out to the side.

Osteopenia variation instructions: 

  1. Stand with your back a few inches from the wall. 
  2. Position your feet facing straight forward and parallel. Spread your toes. Root down through the four corners of your feet and lift your inner arches up. 
  3. Activate the muscles of your legs by squeezing up. Lengthen the back of your pelvis down and lift your abdomen up. 
  4. Pick up your left foot and place its sole on the inner edge of your right leg as high as you can, toes pointing down. Push the left foot and right inner leg against each other for stability. Look straight ahead and find a place across the room to focus on to help you balance. 
  5. Take a big inhalation and stretch your arms out to the side and up as far as you can toward vertical. Touch the wall gently if you need to. 
  6. Keep stretching intensely through your arms, legs, and torso. 
  7. Hold the pose for 30 seconds breathing evenly, or for as long as you can maintain these actions. 
  8. Bring your left foot down and rest on two feet for a moment, taking several breaths. 
  9. Repeat on your second side.
  10. Stand on both legs and take several breaths to rest. 

Trikonasana (Triangle pose) — Prevention
Trikonasana (Triangle pose) — Prevention

Benefits: This pose stresses the greater trochanters (part of the upper thigh bone), anterior lumbar and posterior thoracic vertebrae (upper and lower spine), and pubic bones. It helps build stamina, focus, and balance.

Contraindications: If you have any of the following conditions, you may want to avoid this pose: Achilles tendonitis; advanced hip arthritis; knee arthritis; ligamentous knee injuries; newly herniated disc; or pubic fracture. 

Props: You’ll need a yoga mat, a chair and a wall for the osteoporosis variation, and a yoga block and a wall for the osteopenia version.

Tip: The wider your stance, the more freedom you’ll have in the hips. But don’t go so wide as to lose stability! Your knees may want to bend and your upper body will tend to shift forward. Keep your legs straight, your leg muscles firm, and your torso lined up directly above your front leg. 

Common misalignments:  

  1. Beginning with a rounded spine 
  2. Rolling into the inner edge of your back foot (pronation)
  3. Throwing the top arm behind you (essentially rotating the upper arm bone internally)

Prevention variation instructions: 

  1. Step your feet apart so that your ankles line up under your wrists when your arms stretch to the sides. 
  2. Turn your right foot and leg 90 degrees to the right, but don’t turn your torso. Internally rotate your left foot 30 degrees toward the right. Align your right heel with the arch of your left foot. 
  3. Inhale and stretch your arms firmly, pulling your shoulder blades toward your spine. 
  4. Exhale and incline your torso to the right without bending or turning it. Your hips will shift to the left. Touch the floor on the outside of your right foot with your fingertips, or place your hand over your ankle. Rest your left hand on your waist. 
  5. Lengthen out through the spine. Exhale and shift your hips more to the left.
  6. Extend your torso out over your right leg, bending at the hips, not the waist. 
  7. Roll your left shoulder, left ribs, and left waist back and up, remaining steady in your legs. Stretch your left arm straight up toward the ceiling. Turn your head to look up at your left hand. 
  8. Hold for 30 seconds breathing fully and stretching side to side as well as head to tail. 
  9. Inhale as you come back up. You can take a moment here to rest, if you like. 
  10. Repeat on your second side.
Trikonasana (Triangle pose) — Osteopenia
Trikonasana (Triangle pose) — Osteopenia

Benefits: This pose stresses the greater trochanters (part of the upper thigh bone), anterior lumbar and posterior thoracic vertebrae (upper and lower spine), and pubic bones. It helps build stamina, focus, and balance.

Contraindications: If you have any of the following conditions, you may want to avoid this pose: Achilles tendonitis; advanced hip arthritis; knee arthritis; ligamentous knee injuries; newly herniated disc; or pubic fracture. 

Props: You’ll need a yoga mat, a chair and a wall for the osteoporosis variation, and a yoga block and a wall for the osteopenia version.

Tip: The wider your stance, the more freedom you’ll have in the hips. But don’t go so wide as to lose stability! Your knees may want to bend and your upper body will tend to shift forward. Keep your legs straight, your leg muscles firm, and your torso lined up directly above your front leg. 

Common misalignments:  

  1. Beginning with a rounded spine 
  2. Rolling into the inner edge of your back foot (pronation)
  3. Throwing the top arm behind you (essentially rotating the upper arm bone internally)

Osteopenia variation instructions:  

  1. Place your yoga mat along a wall, and a block near the end of your mat on the right side. 
  2. Stand with your back to the wall but not touching it, and step your feet apart so that your ankles line up under your wrists when your arms stretch to the sides.
  3. Place your right foot next to the block, and turn the foot and leg parallel to the wall but aim your torso straight out from the wall. Internally rotate your left foot 30 degrees toward the right. Align your right heel with the arch of your left foot. 
  4. With your arms outstretched, incline your torso to the right without bending it. Your hips will shift to the left. Rest your right hand on the block, and your left hand on your waist. 
  5. Lengthen out through the spine. Exhale and shift your hips more to the left.
  6. Extend your torso out over your right leg, bending at the hips, not the waist. 
  7. If you’re unsteady, lean your right hip and one or both shoulders lightly against the wall.
  8.  Roll your left shoulder, left ribs, and left waist back and up, remaining steady in your legs. Stretch your left arm straight up toward the ceiling. Face straight forward, toward the middle of the room. 
  9. Hold for 30 seconds, or as long as you can maintain these actions. Inhale as you come back up. Take a few moments to breathe while standing on your two feet if you like. 
  10. Repeat on your second side.
Trikonasana (Triangle pose) — Osteoporosis
Trikonasana (Triangle pose) — Osteoporosis

Benefits: This pose stresses the greater trochanters (part of the upper thigh bone), anterior lumbar and posterior thoracic vertebrae (upper and lower spine), and pubic bones. It helps build stamina, focus, and balance.

Contraindications: If you have any of the following conditions, you may want to avoid this pose: Achilles tendonitis; advanced hip arthritis; knee arthritis; ligamentous knee injuries; newly herniated disc; or pubic fracture. 

Props: You’ll need a yoga mat, a chair and a wall for the osteoporosis variation, and a yoga block and a wall for the osteopenia version.

Tip: The wider your stance, the more freedom you’ll have in the hips. But don’t go so wide as to lose stability! Your knees may want to bend and your upper body will tend to shift forward. Keep your legs straight, your leg muscles firm, and your torso lined up directly above your front leg. 

Common misalignments:  

  1. Beginning with a rounded spine 
  2. Rolling into the inner edge of your back foot (pronation)
  3. Throwing the top arm behind you (essentially rotating the upper arm bone internally) 

Osteoporosis variation instructions: 

  1. Place your yoga mat next to a wall. Place your chair next to the wall, facing toward you, near the front of your mat. 
  2. Stand with your back to the wall. Step your feet apart so that your ankles line up under your wrists when your arms stretch to the sides. 
  3. Turn your right foot and leg parallel to the wall. Your right toes will be just under the chair. Internally rotate the left foot 30 degrees toward the right. Align your right heel with the arch of your left foot. 
  4. With your arms outstretched, incline your torso to the right without bending it. Your hips will shift to the left. Rest your right hand on the chair seat, and stretch your left hand out to the side.
  5. Lengthen out through the spine. Exhale and shift your hips more to the left. 
  6. Extend your torso out over your right leg, bending at the hips, not the waist. 
  7. If you’re unsteady, lean your right hip and one or both shoulders lightly against the wall. 
  8. Roll your left shoulder, left ribs, and left waist back and up, remaining steady in your legs. Face straight forward, toward the middle of the room. 
  9. Hold for 30 seconds, or as long as you can maintain these actions. Inhale as you come back up. Take a rest and several deep breaths, if you like.  
  10. Repeat on your other side.

Virabhadrasana II (Warrior II) — Prevention
Virabhadrasana II (Warrior II) — Prevention

Benefits: This pose stimulates the femur and pelvic bones. It also improves hip mobility, balance, and leg strength.

Contraindications: If you have any of the following conditions, you may want to avoid or adjust this pose: Adductor tear; Achilles tendonitis; anterior cruciate ligament injury;  chondromalacia patellae; plantar fasciitis; or sacroiliac joint derangement. 

Props: A wall, chair, yoga mat, and block. 

Tip: If you’re tall, try using a cushion or block on the chair seat to make it higher. Align your kneecap by pointing it toward your second toe. 

Common misalignments: 

  1. Shifting the torso forward
  2. Sinking into the lower back
  3. Knocking the front knee in towards center, or forward of the shin ankle

Prevention variation instructions: 

  1. Stand on your mat, raise your arms to shoulder height, and step your feet apart so that your ankles line up under your wrists. 
  2. Turn your right foot and leg out 90 degrees, but don’t turn your torso. Align your right heel with the mid-arch of your left foot. 
  3. Inhale, firm your legs, and lengthen up through your spine. 
  4. As you exhale, bend your right knee until it’s over your ankle. Point your knee toward your second toe. 
  5. Check to see that your right knee is turned out sufficiently and that your shin is vertical. You may need to separate the feet farther and turn out the right thigh more to achieve this. In the full version of this pose, the right thigh should be parallel to the floor, requiring a very wide stance and deep flexion at the hips and knees. 
  6. Move your tailbone down and lift your abdomen as you move your torso back up to vertical. This tailbone action initiates an outward rotation of both thighs, but especially the right one. These actions increase the forces on your pelvic bones and position the knees safely, so be sure to complete them. 
  7. Spread your arms wide, palms down, shoulders back. Look to the right with your head, neck, and spine aligned straight up over the center of your pelvis. 
  8. Broaden your upper chest and embody the strength of a warrior, extending out in all directions from the center of your pelvis. 
  9. Hold for 30 seconds, breathing fully but softly. 
  10. Repeat on the second side.
Virabhadrasana II (Warrior II) — Osteopenia
Virabhadrasana II (Warrior II) — Osteopenia

Benefits: This pose stimulates the femur and pelvic bones. It also improves hip mobility, balance, and leg strength.

Contraindications: If you have any of the following conditions, you may want to avoid or adjust this pose: Adductor tear; Achilles tendonitis; anterior cruciate ligament injury; chondromalacia patellae; plantar fasciitis; or sacroiliac joint derangement. 

Props: A wall, chair, yoga mat, and block. 

Tip: If you’re tall, try using a cushion or block on the chair seat to make it higher. Align your kneecap by pointing it toward your second toe. 

Common misalignments: 

  1. Shifting the torso forward
  2. Sinking into the lower back
  3. Knocking the front knee in towards center, or forward of the shin ankle

Osteopenia variation instructions: 

  1. Place your mat along the wall and the chair in front of the middle of the mat, facing away from you. Stand with your back to the wall, raise your arms to shoulder height, and step your feet apart until your ankles are under your outstretched wrists. Once you have established this wide stance, hold the back of the chair for balance. 
  2. Turn your right foot and leg parallel to the wall, but don’t turn your torso. Your right hip can lightly touch the wall for reference and support. Line up your right heel with the arch of the left foot. 
  3. Inhale, firm your legs, and lengthen up through the spine. 
  4. As you exhale, bend your right knee until it’s over the ankle. Point the knee toward the second toe. 
  5. Using the chair support, lean a bit forward and move both inner groins back. 
  6. Move the tailbone down and lift your abdomen as you move your torso back up to vertical. This tailbone action initiates an outward rotation of both thighs, but especially the right one. These actions result in the desired effect on your pelvic bones and the safest position for your knees, so be sure to perform them fully. 
  7. Continue to hold the chair for balance. When you feel steady, spread your arms wide along the wall, palms down. 
  8. Look to the right, with your head, neck, and spine aligned straight over the center of your pelvis. 
  9. Hold this position for as long as you can, breathing fully and smoothly. Ideally, for 30 seconds. 
  10. Take a rest, if you like. Then, repeat on the second side.
Virabhadrasana II (Warrior II) — Osteoporosis
Virabhadrasana II (Warrior II) — Osteoporosis

Benefits: This pose stimulates the femur and pelvic bones. It also improves hip mobility, balance, and leg strength.

Contraindications: If you have any of the following conditions, you may want to avoid or adjust this pose: Adductor tear; Achilles tendonitis; anterior cruciate ligament injury;  chondromalacia patellae; plantar fasciitis; or sacroiliac joint derangement. 

Props: A wall, chair, yoga mat, and block. 

Tip: If you’re tall, try using a cushion or block on the chair seat to make it higher. Align your kneecap by pointing it toward your second toe. 

Common misalignments: 

  1. Shifting the torso forward
  2. Sinking into the lower back
  3. Knocking the front knee in towards center, or forward of the shin ankle 

Osteoporosis variation instructions: 

  1. Place your yoga mat perpendicular to a wall. Place a chair about 18 inches from the wall, facing it. 
  2. Sit down on the edge of the chair and angle your right knee and foot to the side as much as possible. Your pelvis can turn to the right slightly but try and face toward the wall from the waist up. 
  3. Stretch the left leg off the side of the chair. Turn your left foot and knees slightly toward the right. Adjust your buttocks and thighs back and apart. 
  4. Inhale, lift up from inside, and firm your leg muscles. Straighten the left leg if you can. 
  5. Exhale. Stay soft in your face and neck, but strong in your legs and spine. 
  6. As you continue to breathe, root down through the pelvic bones, widen your thighs, and lift up through your spine. 
  7. Rest your hands on the wall and use that directional reference to bring your upper torso to fully face the wall. Pull your shoulders gently back. 
  8. It may take some effort to maintain the wide position of the legs, but that effort is what will benefit your pelvic bones. 
  9. Stay in the pose for as long as you can steadily maintain the actions, then release. Ideally, hold this pose for 30 seconds. 
  10. Take a rest, if you like. Then, repeat on the other side.

Parsvakonasana (Side angle pose) — Prevention
Parsvakonasana (Side angle pose) — Prevention

Benefits: Stimulates the entire central and peripheral skeleton. 

Contraindications: You may want to avoid this pose if you have any of the following conditions: Carpal tunnel syndrome; coccygodynia; intervertebral disc herniation; ischial bursitis; labral tear of shoulder or hip; or spinal vertebral fracture.   

Props: A yoga mat and a chair. Possibly, a blanket or block. 

Tip: Adjust this pose for your height as necessary. If your front foot doesn’t reach the floor easily, place a block under it. Or if you’re tall, place a folded blanket on the chair seat.

Common misalignments: 

  1. Laterally rounding the side of the torso that’s closest to the floor.
  2. Throwing the extended arm behind the body, which can create problems in the shoulder.
  3. Knocking the bent knee towards the center. Connected to this is turning the chest towards the floor.

Prevention variation instructions: 

  1. Place a block toward the right side of your mat. Step your feet apart so that your ankles line up under your wrists when your arms are stretched to the sides. 
  2. Turn your right foot and knee parallel to the long edge of the mat, but don’t turn your torso. Place your right foot so that the block is on the big-toe side of your foot.
  3. Inhale, firm your legs, and lengthen up through your spine. As you exhale, bend your right knee until it’s over your ankle. Point your knee toward your second toe. 
  4. On your next exhalation, bend your torso to the right and place your right forearm on your right thigh. Place your left hand on your waist. 
  5. Move your left thigh back, revolving slightly inward toward the midline at first. 
  6. Curl your tailbone toward your left heel, tighten your lower belly, and rotate your left knee outward to face straight ahead. 
  7. Place your right hand on the block and raise your left arm straight up toward the ceiling. Then, bring your left arm over your ear, palm facing down. Make sure it’s in the same diagonal line as the rest of your body, not forward or back. 
  8. Stretch in all directions, making sure the muscles of your legs and abdomen are fully engaged. 
  9. Hold for 30 seconds breathing quietly, or for as long as you can maintain these actions. Inhale as you come back up. 
  10. Repeat on your second side.
Parsvakonasana (Side angle pose) — Osteopenia
Parsvakonasana (Side angle pose) — Osteopenia

Benefits: Stimulates the entire central and peripheral skeleton. 

Contraindications: You may want to avoid this pose if you have any of the following conditions: Carpal tunnel syndrome; coccygodynia; intervertebral disc herniation; ischial bursitis; labral tear of shoulder or hip; or spinal vertebral fracture.   

Props: A yoga mat and a chair. Possibly, a blanket or block. 

Tip: Adjust this pose for your height as necessary. If your front foot doesn’t reach the floor easily, place a block under it. Or if you’re tall, place a folded blanket on the chair seat. 

Common misalignments: 

  1. Laterally rounding the side of the torso that’s closest to the floor.
  2. Throwing the extended arm behind the body, which can create problems in the shoulder.
  3. Knocking the bent knee towards the center. Connected to this is turning the chest towards the floor.

Osteopenia variation instructions:

  1. Place your mat alongside a wall. Stand with your back to the wall and step your feet apart so that your ankles line up under your wrists when your arms are stretched to the sides. 
  2. Turn your right foot and leg parallel to the wall, but don’t turn your torso. Your left foot faces straight out from the wall. 
  3. Inhale, firm your legs, and lengthen up through your spine. As you exhale, bend your right knee until it’s over your ankle. Point your knee toward your second toe. 
  4. As you inhale again, incline your torso over your right hip and rest your right forearm on your thigh. Your left hand can rest on your hip. 
  5. Move your left thigh back toward the wall.
  6. Curl your tailbone toward your left heel, tighten your lower belly, and rotate your left knee outward to face away from the wall. 
  7. Roll your left shoulder and chest up toward the ceiling and stretch your left arm straight out from your shoulder. 
  8. Stretch in all directions, pulling your shoulders back toward the wall. 
  9. Hold for 30 seconds breathing quietly, or for as long as you can maintain these actions. Inhale as you come back up. 
  10. Repeat on your second side.
Parsvakonasana (Side angle pose) — Osteoporosis
Parsvakonasana (Side angle pose) — Osteoporosis

Benefits: Stimulates the entire central and peripheral skeleton. 

Contraindications: You may want to avoid this pose if you have any of the following conditions: Carpal tunnel syndrome; coccygodynia; intervertebral disc herniation; ischial bursitis; labral tear of shoulder or hip; or spinal vertebral fracture.   

Props: A yoga mat and a chair. Possibly, a blanket or block. 

Tip: Adjust this pose for your height as necessary. If your front foot doesn’t reach the floor easily, place a block under it. Or if you’re tall, place a folded blanket on the chair seat. 

Common misalignments: 

  1. Laterally rounding the side of the torso that’s closest to the floor.
  2. Throwing the extended arm behind the body, which can create problems in the shoulder.
  3. Knocking the bent knee towards the center. Connected to this is turning the chest towards the floor. 

Osteoporosis variation instructions:

  1. Sit on a chair with your knees wide apart. 
  2. Widen your buttocks and upper thighs to tilt your pelvis and free up your hip joints. 
  3. Open your right knee out to the side and place your foot directly under your knee. 
  4. Lean to the right, moving from your hip, not your waist, and rest your right forearm on your thigh. 
  5. Move your left leg to the left until it stretches straight, keeping your toes and your knee facing forward. 
  6. Activate the muscles of your legs and abdomen and curl your tailbone down toward your left foot. 
  7. Place your left hand on your left hip and roll your left shoulder back until your entire upper body faces outward. 
  8. If you’d like to make this pose more intense, you can turn your torso enough to the left to grasp the back of the chair with your left hand, and look up. 
  9. Hold this pose for 30 seconds breathing quietly and keeping your muscles activated, or for as long as you can maintain these actions. Then, release. 
  10. Repeat on your second side.

Parivrtta Trikonasana (Twisted triangle) — Prevention
Parivrtta Trikonasana (Twisted triangle) — Prevention

Benefits: This pose stresses the hips and anterior lumbar and posterior thoracic vertebrae (upper and lower spine). It helps build flexibility, focus, and balance.

Contraindications: If you have any of the following conditions, you may want to avoid this pose: Achilles tendonitis; advanced hip arthritis; knee arthritis; ligamentous knee injuries; newly herniated disc; or pubic fracture. 

Props: A yoga mat. A chair and a wall for the osteoporosis variation and a block and a wall for the osteopenia version. 

Tip: Try rotating your pelvis in the direction of the twist. This will help you get as much out of the twist as possible, while maintaining length in your spine. 

Common misalignments: 

  1. Beginning with a rounded spine 
  2. Rolling into the inner edge of the back foot (pronation)
  3. Throwing the top arm behind you, essentially internally rotating the upper arm bone

Prevention variation instructions:

  1. Place your yoga mat along a wall. 
  2. Stand facing the wall but not touching it, and step your feet apart so that your ankles line up under your wrists when your arms stretch to the sides. Place your left foot next to the block, and turn the foot and leg parallel to the wall but aim your torso straight out from the wall. Internally rotate your right foot 30 degrees toward the left. Align your left heel with the arch of your right foot. 
  3. Stretch your arms out to either side of you. Gently turn the right side of your torso until you can rest your right hand on the floor in front of your left foot. If you’re tall, you may need to rest your hand on your left shin instead. Allow your left arm to lift up behind you, forming a straight line vertically with your right arm. 
  4. Keep your neck straight and gaze forward. Avoid the temptation to lean into your hand. 
  5. Inhale, firm your legs to keep them straight, and widen your sitting bones. 
  6. Lengthen out through your spine. Distribute your weight more or less equally on both feet. 
  7. Exhale and extend out through both your arms. Feel the twist in your right side and all along your spine. 
  8. If you’re unsteady, you can lean your right hip and shoulder lightly against the wall. 
  9. Hold for 30 seconds breathing evenly, or for as long as you can maintain these actions. Inhale as you come back up. 
  10. Repeat on your second side.
Parivrtta Trikonasana (Twisted triangle) — Osteopenia
Parivrtta Trikonasana (Twisted triangle) — Osteopenia

Benefits: This pose stresses the hips and anterior lumbar and posterior thoracic vertebrae (upper and lower spine). It helps build flexibility, focus, and balance.

Contraindications: If you have any of the following conditions, you may want to avoid this pose: Achilles tendonitis; advanced hip arthritis; knee arthritis; ligamentous knee injuries; newly herniated disc; or pubic fracture. 

Props: A yoga mat. A chair and a wall for the osteoporosis variation and a block and a wall for the osteopenia version. 

Tip: Try rotating your pelvis in the direction of the twist. This will help you get as much out of the twist as possible, while maintaining length in your spine. 

Common misalignments: 

  1. Beginning with a rounded spine 
  2. Rolling into the inner edge of the back foot (pronation)
  3. Throwing the top arm behind you, essentially internally rotating the upper arm bone

Osteopenia variation instructions: 

  1. Place your yoga mat along a wall, and a block near the end of your mat on the right side and another on the left side of your mat. Make sure the two blocks are in line. 
  2. Stand facing the wall but not touching it, and step your feet apart so that your ankles line up under your wrists when your arms stretch to the sides. Place your left foot next to the block, and turn the foot and leg parallel to the wall but aim your torso straight out from the wall. Internally rotate your right foot 30 degrees toward the left. Align your left heel with the arch of your right foot. 
  3. Stretch your arms out to either side of you. Gently turn the right side of your torso until you can rest your right hand on the block. Allow your left arm to lift up behind you, forming a straight line vertically with your right arm. 
  4. Keep your neck straight and gaze forward. Avoid the temptation to lean into your hand. 
  5. Inhale, firm your legs to keep them straight, and widen your sitting bones. 
  6. Lengthen out through your spine. Distribute your weight more or less equally on both feet. 
  7. Exhale and extend out through both your arms. Feel the twist in your right side and all along your spine. 
  8. If you’re unsteady, you can lean your right hip and shoulder lightly against the wall. 
  9. Hold for 30 seconds breathing evenly, or for as long as you can maintain these actions. Inhale as you come back up. 
  10. Repeat on your second side.
Parivrtta Trikonasana (Twisted triangle) — Osteoporosis
Parivrtta Trikonasana (Twisted triangle) — Osteoporosis

Benefits: This pose stresses the hips and anterior lumbar and posterior thoracic vertebrae (upper and lower spine). It helps build flexibility, focus, and balance.

Contraindications: If you have any of the following conditions, you may want to avoid this pose: Achilles tendonitis; advanced hip arthritis; knee arthritis; ligamentous knee injuries; newly herniated disc; or pubic fracture. 

Props: A yoga mat. A chair and a wall for the osteoporosis variation and a block and a wall for the osteopenia version. 

Tip: Try rotating your pelvis in the direction of the twist. This will help you get as much out of the twist as possible, while maintaining length in your spine. 

Common misalignments: 

  1. Beginning with a rounded spine 
  2. Rolling into the inner edge of the back foot (pronation)
  3. Throwing the top arm behind you, essentially internally rotating the upper arm bone 

Osteoporosis variation instructions: 

  1. Place your yoga mat next to a wall. Place your chair next to the wall, facing toward you, near the front of your mat. 
  2. Stand facing the wall. Step your feet apart so that your ankles line up under your wrists when your arms stretch to the sides. Turn your left foot and leg parallel to the wall. Your left toes will be just under the chair. Internally rotate your right foot 30 degrees toward the left. Align your left heel with the arch of your right foot.
  3. Stretch your arms out to either side of you. Gently turn the right side of your torso until you can rest your right hand on the chair. Allow your left arm to lift up behind you, forming a diagonal with your right arm. 
  4. Keep your neck straight and gaze forward. Avoid the temptation to lean into your hand. 
  5. Inhale, firm your legs to keep them straight, and widen your sitting bones. 
  6. Lengthen out through your spine. Distribute your weight more or less equally on both feet. 
  7. Exhale and extend out through both your arms. Feel the twist in your right side and all along your spine. 
  8. If you’re unsteady, you can lean your right hip and shoulder lightly against the wall. 
  9. Hold for 30 seconds breathing evenly, or for as long as you can maintain these actions. Inhale as you come back up. 
  10. Repeat on your second side.

Salabhasana (Locust) — Prevention
Salabhasana (Locust) — Prevention

Benefits: Strengthens the spine and shoulder muscles for better posture. Stimulates the vertebrae.  

Contraindications: You may want to avoid this pose if you have a recent or chronic back or neck injury. 

Props: A yoga mat and a blanket. 

Tip: Your lower back can feel like it gets pinched in this pose. To prevent this, elongate your tailbone and legs away from your lower back and draw your ribs and upper back forward. If you still feel a pinch, don’t rise as far up. Come up carefully and only go as far as is comfortable! 

Common misalignments: 

  1. Placing all the pressure in the lower back by coming up all at once
  2. Hunching the shoulders up towards the ears
  3. Overextending the back

Prevention variation instructions: 

  1. Place your mat on the floor. 
  2. Lie on your stomach with your arms at your sides. Rest your forehead on the mat with your legs straight behind you, hip-width apart. Press your weight evenly across the tops of both feet. 
  3. Lengthen the crown of your head forward and your toes back to create length before you lift. 
  4. Slowly raise your torso, arms, and legs off the floor. 
  5. Turn your palms away from your body, so your upper arm bones rotate externally and your shoulder blades come together. 
  6. Stretch actively from your pelvis down to your feet.
  7. Gaze forward and draw your shoulder blades back towards your spine to prevent them from curling forward. 
  8. Hold for 30 seconds breathing evenly, or for as long as you can maintain these actions. Exhale as you slowly release your body to the ground.
  9. Rest your right ear on the mat and relax your arms at your sides for a few breaths. 
  10. Repeat the pose for the same amount of time, then rest with your left ear on the mat for a few breaths.
Salabhasana (Locust) — Osteopenia
Salabhasana (Locust) — Osteopenia

Benefits: Strengthens the spine and shoulder muscles for better posture. Stimulates the vertebrae.  

Contraindications: You may want to avoid this pose if you have a recent or chronic back or neck injury. 

Props: A yoga mat and a blanket. 

Tip: Your lower back can feel like it gets pinched in this pose. To prevent this, elongate your tailbone and legs away from your lower back and draw your ribs and upper back forward. If you still feel a pinch, don’t rise as far up. Come up carefully and only go as far as is comfortable! 

Common misalignments: 

  1. Placing all the pressure in the lower back by coming up all at once
  2. Hunching the shoulders up towards the ears
  3. Overextending the back

Osteopenia variation instructions: 

  1. Place your mat on the floor. Lay a blanket across the middle of the mat to support your torso. 
  2. Lie on your stomach with your arms at your sides. Rest your forehead on the mat with your legs straight behind you, hip-width apart. Press your weight evenly across the tops of both feet. 
  3. Place your hands underneath your shoulders with your palms facing down. Move your elbows in towards your midline and back towards your feet in order to get your shoulders away from your ears. 
  4. Slowly raise your head, lifting all along your spine, until you’re gazing forward. 
  5. Stretch actively from your pelvis down to your feet.
  6. Pull your shoulder blades back towards your spine to prevent them from curling forward. 
  7. Gently lift your hands and allow them to hover just above the floor.
  8. Hold for 30 seconds breathing evenly, or for as long as you can maintain these actions. Exhale as you slowly release your body to the ground.
  9. Rest your right ear on the mat and relax your arms at your sides for a few breaths. 
  10. Repeat the pose for the same amount of time, then rest with your left ear on the mat for a few breaths.
Salabhasana (Locust) — Osteoporosis
Salabhasana (Locust) — Osteoporosis

Benefits: Strengthens the spine and shoulder muscles for better posture. Stimulates the vertebrae.  

Contraindications: You may want to avoid this pose if you have a recent or chronic back or neck injury. 

Props: A yoga mat and a blanket. 

Tip: Your lower back can feel like it gets pinched in this pose. To prevent this, elongate your tailbone and legs away from your lower back and draw your ribs and upper back forward. If you still feel a pinch, don’t rise as far up. Come up carefully and only go as far as is comfortable! Common misalignments: 

  1. Placing all the pressure in the lower back by coming up all at once
  2. Hunching the shoulders up towards the ears
  3. Overextending the back

Osteoporosis variation instructions: 

  1. Place your mat on the floor. Lay a blanket across the middle of the mat to support your torso if you like. 
  2. Lie on your stomach with your arms at your sides. Rest your forehead on the mat with your legs straight behind you, hip-width apart. Press your weight evenly across the tops of both feet. 
  3. Place your hands underneath your shoulders with your palms facing down. 
  4. Move your elbows in towards your midline and back towards your feet in order to get your shoulders away from your ears. 
  5. Slowly raise your head, lifting all along your spine, until you’re gazing forward. 
  6. Stretch actively from your pelvis down to your feet.
  7. Pull your shoulder blades back towards your spine to prevent them from curling forward. 
  8. Hold for 30 seconds breathing evenly, or for as long as you can maintain these actions. Exhale as you slowly release your body to the ground.
  9. Rest your right ear on the mat and relax your arms at your sides for a few breaths. 
  10. Repeat the pose for the same amount of time, then rest with your left ear on the mat for a few breaths.

Setu Bandhasana (Bridge) — Prevention
Setu Bandhasana (Bridge) — Prevention

Benefits: Strengthens the lower elements of your spine, your core, buttocks, hamstrings, and the deep inner muscles that act as hip stabilizers. Strengthening these muscle groups helps improve balance and stability. 

Contraindications: If you have any of the following conditions, you may want to avoid this pose: Arnold-Chiari malformations; facet syndrome; sacroiliac joint derangement; scoliosis; spinal stenosis; spondylolisthesis; and spondylolysis. 

Props: A yoga mat, a blanket, and a belt.

Tip: Keep your legs and feet parallel. Relax your neck, throat, and jaw as you breathe. Avoid squeezing your buttocks too tightly or pulling your arms towards your feet. 

Common misalignments: 

  1. Turning the toes outward, thus turning the knees out, so that the knees don’t align over the heels
  2. Tucking the pelvis under and gripping the buttocks 
  3. Focusing too much on the backbend in the lumbar spine, as opposed to the thoracic spine

Prevention variation instructions: 

  1. Place your mat on the floor with a folded blanket across its upper half. Lie on your back with the tops of your shoulders on the top edge of the folded blanket and your head on the mat. 
  2. Bend your knees, and place your feet hip-width apart and parallel — about six to eight inches from your hips, depending how tall you are!
  3. Place your arms alongside your body with your palms facing up. 
  4. Exhale and engage your abdominal muscles. 
  5. Inhale and slowly lift your hips and chest. 
  6. Interlace your fingers behind you, but keep your wrists separated. Press your arms down into the floor to propel your torso upward. 
  7. Engage your buttock muscles without squeezing them too tightly. 
  8. Press your shoulders toward the floor by contracting the muscles between your shoulder blades. 
  9. Hold these two actions — shoulders and arms pressing down, pelvis pressing up — for 30 seconds or as long as you can. Continue to breathe evenly. 
  10. Slowly lower back down to the floor and take a couple deep breaths to relax.
Setu Bandhasana (Bridge) — Osteoporosis / Osteopenia
Setu Bandhasana (Bridge) — Osteoporosis / Osteopenia

Benefits: Strengthens the lower elements of your spine, your core, buttocks, hamstrings, and the deep inner muscles that act as hip stabilizers. Strengthening these muscle groups helps improve balance and stability. 

Contraindications: If you have any of the following conditions, you may want to avoid this pose: Arnold-Chiari malformations; facet syndrome; sacroiliac joint derangement; scoliosis; spinal stenosis; spondylolisthesis; and spondylolysis. 

Props: A yoga mat, a blanket, and a belt.

Tip: Keep your legs and feet parallel. Relax your neck, throat, and jaw as you breathe. Avoid squeezing your buttocks too tightly or pulling your arms towards your feet. 

Common misalignments: 

  1. Turning the toes outward, thus turning the knees out, so that the knees don’t align over the heels
  2. Tucking the pelvis under and gripping the buttocks 
  3. Focusing too much on the backbend in the lumbar spine, as opposed to the thoracic spine

Osteoporosis/osteopenia variation instructions: 

  1. Place your mat on the floor with a folded blanket across its upper half if you like. Lie on your back with the tops of your shoulders on the top edge of the folded blanket and your head on the mat. 
  2. Bend your knees, and place your feet hip-width apart and parallel — about six to eight inches from your hips, depending how tall you are!
  3. Place your arms alongside your body with your palms facing up. 
  4. Exhale and engage your abdominal muscles. 
  5. Inhale and slowly lift your hips and chest. 
  6. Bend your elbows 90 degrees and point your fingers up toward the ceiling. 
  7. Engage your buttock muscles without squeezing them too tightly. 
  8. Press your shoulders toward the floor by contracting the muscles between your shoulder blades. 
  9. Hold these two actions — shoulders pressing down, pelvis pressing up — for 30 seconds or as long as you can. Continue to breathe evenly. 
  10. Slowly lower back down to the floor and take a couple deep breaths to relax.

Supta Padangusthasana I (Supine hand-to-foot I) — Prevention
Supta Padangusthasana I (Supine hand-to-foot I) — Prevention

Benefits: Gently and safely stretches the hamstrings and the hips. This helps to increase flexibility in the hips.

Contraindications: If you have an injury to your hamstrings, quadriceps, or shoulders, you may want to avoid this pose. 

Props: A yoga mat, a blanket, a belt, and a chair. 

Tip: In order for this pose to be effective, you need to really engage your legs. You can accomplish this by pushing the ball of your top foot into the strap and pressing the back of your bottom thigh towards the floor or the chair. 

Common misalignments: 

  1. Hiking the hip of the lifted leg up towards the head
  2. Relaxing the bottom leg
  3. Lifting the chin up, thus over extending the cervical spine

Prevention variation instructions: 

  1. Place a yoga mat on the floor, with a blanket across its upper half. Lie on your back with the tops of your shoulders on the top edge of the folded blanket and your head on the mat.
  2. Bend your right knee with your foot on the floor. 
  3. Loop a belt around your right foot and hold both ends of the belt with your right hand. 
  4. Slowly lift your right leg until it’s as straight as possible. If you can, aim for your leg to be at a 60 degree angle from the floor. 
  5. Keep your gaze forward and your breath even. 
  6. Engage your legs by pressing into the belt with your foot and pressing your left thigh into the floor.
  7. Keep your spine straight and your shoulders relaxed.
  8. Hold for 30 seconds breathing evenly, or for as long as you can maintain these actions. 
  9. Gently lower your foot back down and take a moment to rest, if you like. 
  10. Repeat on your other side.
Supta Padangusthasana I (Supine hand-to-foot I) — Osteopenia
Supta Padangusthasana I (Supine hand-to-foot I) — Osteopenia

Benefits: Gently and safely stretches the hamstrings and the hips. This helps to increase flexibility in the hips.

Contraindications: If you have an injury to your hamstrings, quadriceps, or shoulders, you may want to avoid this pose. 

Props: A yoga mat, a blanket, a belt, and a chair. 

Tip: In order for this pose to be effective, you need to really engage your legs. You can accomplish this by pushing the ball of your top foot into the strap and pressing the back of your bottom thigh towards the floor or the chair. 

Common misalignments: 

  1. Hiking the hip of the lifted leg up towards the head
  2. Relaxing the bottom leg
  3. Lifting the chin up, thus over extending the cervical spine

Osteopenia variation instructions: 

  1. Sit slightly forward in a chair, so that you’re not resting against its back. Engage your abdominals and keep your spine straight.
  2. Plant your feet firmly on the floor, hip-distance apart. Lengthen up through your spine. 
  3. Loop a belt around the bottom of your right foot and hold onto it with your both hands.
  4. Slowly lift your right leg until it’s straight out in front of you while maintaining a slight bend in your knee.
  5. Make sure to keep your spine straight and your chest lifting up as your leg lifts. 
  6. Keep your gaze forward and your breath even. 
  7. Engage your legs by pressing into the belt with your foot and pressing into the chair with the bottoms of your thighs. 
  8. Hold for 30 seconds breathing evenly, or for as long as you can maintain these actions. 
  9. Gently lower your foot back down and take a moment to rest, if you like. 
  10. Repeat on your other side.
Supta Padangusthasana I (Supine hand-to-foot I) — Osteoporosis
Supta Padangusthasana I (Supine hand-to-foot I) — Osteoporosis

Benefits: Gently and safely stretches the hamstrings and the hips. This helps to increase flexibility in the hips.

Contraindications: If you have an injury to your hamstrings, quadriceps, or shoulders, you may want to avoid this pose. 

Props: A yoga mat, a blanket, a belt, and a chair. 

Tip: In order for this pose to be effective, you need to really engage your legs. You can accomplish this by pushing the ball of your top foot into the strap and pressing the back of your bottom thigh towards the floor or the chair. 

Common misalignments: 

  1. Hiking the hip of the lifted leg up towards the head
  2. Relaxing the bottom leg
  3. Lifting the chin up, thus over extending the cervical spine 

Osteoporosis variation instructions: 

  1. Sit in a chair, using the back of the chair to help support your spine. 
  2. Plant your feet firmly on the floor, hip-distance apart. Lengthen up through your spine. 
  3. Loop a belt around the bottom of your right foot and hold onto it with both hands.
  4. Slowly lift your right leg until it’s straight out in front of you while maintaining a slight bend in your knee.
  5. Press back into the chair with your spine and lift your chest, as the leg lifts. 
  6. Keep your gaze forward and your breath even. 
  7. Engage your legs by pressing into the belt with your foot and pressing into the chair with the bottoms of your thighs. 
  8. Hold for 30 seconds breathing evenly, or for as long as you can maintain these actions. 
  9. Gently lower your foot back down and take a moment to rest, if you like. 
  10. Repeat on your other side.

Supta Padangusthasana II (Supine hand-to-foot II) — Prevention
Supta Padangusthasana II (Supine hand-to-foot II) — Prevention

Benefits: Gently and safely stretches your hamstrings, calves, and inner thighs. Increases flexibility in the hips and aligns the pelvis. 

Contraindications: If you have an injury to your hamstrings, quadriceps, or shoulders, you may want to avoid this pose. 

Props: A yoga mat, a chair, and a belt. 

Tip: The most challenging part of this pose is keeping your hips facing forward while rotating your leg out to the side. To help achieve this, make sure your abdominals are activated and your bottom thigh is grounding down into the floor or chair. 

Common misalignments: 

  1. Tilting the pelvis towards the lifted leg
  2. Allowing the leg to go too far out to the side, thus making the pose passive
  3. Relaxing the leg that’s on the floor

Prevention variation instructions: 

  1. Place a yoga mat on the floor, with a blanket across its upper half. Lie on your back with the tops of your shoulders on the top edge of the folded blanket and your head on the mat.
  2. Loop a belt around your right foot and hold both ends of the belt with your right hand. 
  3. Slowly lift your right leg off the floor and to the side. Aim for your leg to be at a 60 degree angle. 
  4. Keep your other leg a little more internally rotated, with your toes pointing up and the back of your thigh grounding down. 
  5. Gaze forward and breathe evenly. 
  6. Engage your legs by pressing into the belt with your foot and pressing your left thigh into the floor.
  7. Keep your spine straight and your shoulders relaxed.
  8. Hold for 30 seconds breathing evenly, or for as long as you can maintain these actions. 
  9. Gently lower your foot back down and take a moment to rest, if you like. 
  10. Repeat on your other side.
Supta Padangusthasana II (Supine hand-to-foot II) — Osteopenia
Supta Padangusthasana II (Supine hand-to-foot II) — Osteopenia

Benefits: Gently and safely stretches your hamstrings, calves, and inner thighs. Increases flexibility in the hips and aligns the pelvis. 

Contraindications: If you have an injury to your hamstrings, quadriceps, or shoulders, you may want to avoid this pose. 

Props: A yoga mat, a chair, and a belt. 

Tip: The most challenging part of this pose is keeping your hips facing forward while rotating your leg out to the side. To help achieve this, make sure your abdominals are activated and your bottom thigh is grounding down into the floor or chair. 

Common misalignments: 

  1. Tilting the pelvis towards the lifted leg
  2. Allowing the leg to go too far out to the side, thus making the pose passive
  3. Relaxing the leg that’s on the floor

Osteopenia variation instructions:

  1. Place a yoga mat on the floor, with a blanket across its upper half. Lie on your back with the tops of your shoulders on the top edge of the folded blanket and your head on the mat.
  2. Loop a belt around your right foot and hold both ends of the belt with your right hand. 
  3. Slowly lift your right leg off the floor and to the side. Aim for your leg to be at a 30 degree angle. 
  4. Keep your other leg a little more internally rotated, with your toes pointing up and the back of your thigh grounding down. Don’t let your hip come up off the floor. 
  5. Gaze forward and breathe evenly. 
  6. Engage your legs by pressing into the belt with your foot and pressing your left thigh into the floor.
  7. Keep your spine straight and your shoulders relaxed.
  8. Hold for 30 seconds breathing evenly, or for as long as you can maintain these actions. 
  9. Gently lower your foot back down and take a moment to rest, if you like. 
  10. Repeat on your other side.
Supta Padangusthasana II (Supine hand-to-foot II) — Osteoporosis
Supta Padangusthasana II (Supine hand-to-foot II) — Osteoporosis

Benefits: Gently and safely stretches your hamstrings, calves, and inner thighs. Increases flexibility in the hips and aligns the pelvis. 

Contraindications: If you have an injury to your hamstrings, quadriceps, or shoulders, you may want to avoid this pose. 

Props: A yoga mat, a chair, and a belt. 

Tip: The most challenging part of this pose is keeping your hips facing forward while rotating your leg out to the side. To help achieve this, make sure your abdominals are activated and your bottom thigh is grounding down into the floor or chair. 

Common misalignments: 

  1. Tilting the pelvis towards the lifted leg
  2. Allowing the leg to go too far out to the side, thus making the pose passive
  3. Relaxing the leg that’s on the floor 

Osteoporosis variation instructions: 

  1. Sit in a chair, using the back of the chair to help support your spine. 
  2. Plant your feet firmly on the floor, hip-distance apart. Lengthen up through your spine. 
  3. Loop a belt around the bottom of your right foot and hold onto it with your right hand.
  4. Slowly lift your right leg up and to the side, while maintaining a slight bend in your knee. Only go so far as you can while keeping your hips pointing forward. 
  5. Press back into the chair with your spine and lift your chest, as the leg lifts. 
  6. Keep your gaze forward and your breath even. 
  7. Engage your legs by pressing into the belt with your foot and pressing into the chair with the bottoms of your thighs. 
  8. Hold for 30 seconds breathing evenly, or for as long as you can maintain these actions. 
  9. Gently lower your foot back down and take a moment to rest, if you like. 
  10. Repeat on your other side.

Marichyasana II (Straight-legged twist) — Osteopenia
Marichyasana II (Straight-legged twist) — Osteopenia

Benefits: Stresses and strengthens the lumbar and thoracic vertebrae (the lower and upper spine), shoulder joint, and the femurs. Teaches focus and calm under pressure. 

Contraindications: You may want to avoid this pose if you’re vulnerable to dislocation in your shoulders or hips, have severe shoulder arthritis, or a recently herniated disc.

Props: A chair, a yoga mat, and a blanket. 

Tip: Be mindful of your alignment in this twist, even if it means you don’t twist as far. Move into the twist with full awareness to prevent yourself from going too far.

Common misalignments: 

  1. Knocking the bent knee in towards center
  2. Rounding the spine
  3. Lifting the chin too high, thus over extending the cervical spine

Osteopenia variation instructions: 

  1. Place a yoga mat on the floor, with a folded blanket on its upper half if you like. 
  2. Sit on the edge of the folded blanket with your legs straight forward. 
  3. Pull your buttocks and upper thighs back and apart to help tip your pelvis forward properly. 
  4. Bend your right knee and place your foot flat on the floor close to your hip. Root down through your left leg. 
  5. Inhale, lift your spine, and turn toward the right. Hook your left elbow on the outside of your right knee. 
  6. Keep your spine as tall as possible. Point your left hand straight up. Your right hand stays on the floor to your side and helps to support your spine. 
  7. Inhale and twist more with your exhalation, if it’s available to you. 
  8. Maintain a steady breath and a calm mind, as you hold this pose. 
  9. Hold for 30 seconds or for as long as you can maintain these actions. 
  10. Release and repeat on your other side.

Note: The prevention version of this pose involves a binding. Though beneficial if performed safely, bindings are very challenging and not available to most people. For these reasons, the binding version isn’t pictured here.

Marichyasana II (Straight-legged twist) — Osteoporosis
Marichyasana II (Straight-legged twist) — Osteoporosis

Benefits: Stresses and strengthens the lumbar and thoracic vertebrae (the lower and upper spine), shoulder joint, and the femurs. Teaches focus and calm under pressure.  Contraindications: You may want to avoid this pose if you’re vulnerable to dislocation in your shoulders or hips, have severe shoulder arthritis, or a recently herniated disc. Props: A chair, a yoga mat, and a blanket.  Tip: Be mindful of your alignment in this twist, even if it means you don’t twist as far. Move into the twist with full awareness to prevent yourself from going too far. Common misalignments: 

  1. Knocking the bent knee in towards center
  2. Rounding the spine
  3. Lifting the chin too high, thus over extending the cervical spine 

Osteoporosis variation instructions: 

  1. Place a chair against a wall. Stand facing the seat of the chair with your feet parallel and hip-width apart. 
  2. Place your right foot on the chair seat, with your knee and foot aligned in front of your hip. 
  3. Engage your legs, spinal muscles, and abdomen.
  4. Place your right hand on your waist and your left hand on your right thigh. 
  5. Inhale, stretch up through your spine, and root down through your left leg. 
  6. Exhale and turn your spine (above the pelvis) to the right. Pull with your left hand on your right knee to help yourself twist. 
  7. Keep your left leg firmly rooted and resist the temptation to move it forward. Open your right shoulder back to the right. 
  8. Keep your shoulders and head level, and work carefully in this pose with moderate effort. You don’t want to twist too aggressively, or too gently. Find what feels right for you. 
  9. Hold for 30 seconds or for as long as you can maintain these actions. 
  10. Release and repeat on your other side.

Matsyendrasana (Bent-knee twist) — Osteopenia
Matsyendrasana (Bent-knee twist) — Osteopenia

Benefits: This pose puts a resistive load on the entire skeleton, one side at a time. It stretches the back muscles and encourages mobility in the spine and vertebrae.  Contraindications: You may want to avoid this pose if you have any of the following conditions: Colostomy, herniated lumbar disc, rotator cuff tear, spondylolisthesis, or vertebral fracture.  Props: A yoga mat, a chair, a wall, and a blanket.  Tip: Always lengthen your spine upward before rotating. At the same time, root down through your pelvic bones and use your abdominal muscles to help you twist.  Common misalignments: 

  1. Rolling to the outer edge of the foot that is on the floor
  2. Rounding the spine
  3. Lifting the chin up (over extending the cervical spine), as opposed to the chest

Osteopenia variation instructions: 

  1. Place a folded blanket on your mat and sit on the blanket with your legs stretched out in front of you. 
  2. Bend your left knee and place your left foot on the floor outside your right leg, with your shin vertical. 
  3. Bend your right knee and bring your right foot to the outside of your left hip, with your knee on the floor and pointing forward. 
  4. Place both your hand on your left knee. 
  5. As you inhale, lift your spine up and root down through your pelvic bones. 
  6. As you exhale, turn toward the left. 
  7. Cross your right elbow to the outside of your left knee and point your hand upward and bring your left hand to the floor behind you. 
  8. Gaze over your left shoulder, keeping your spine long. Move deeper into the twist, if you feel comfortable doing so. 
  9. Hold for 30 seconds breathing evenly, or for as long as you can maintain these actions. Slowly release and repeat on your other side. 
  10. After completing both sides, take a moment to feel the effects of this pose on your entire body.

Note: The prevention version of this pose involves a binding. Though beneficial if performed safely, bindings are very challenging and not available to most people. For these reasons, the binding version isn’t pictured here.

Matsyendrasana (Bent-knee twist) — Osteoporosis
Matsyendrasana (Bent-knee twist) — Osteoporosis

Benefits: This pose puts a resistive load on the entire skeleton, one side at a time. It stretches the back muscles and encourages mobility in the spine and vertebrae.  Contraindications: You may want to avoid this pose if you have any of the following conditions: Colostomy, herniated lumbar disc, rotator cuff tear, spondylolisthesis, or vertebral fracture.  Props: A yoga mat, a chair, a wall, and a blanket.  Tip: Always lengthen your spine upward before rotating. At the same time, root down through your pelvic bones and use your abdominal muscles to help you twist.  Common misalignments: 

  1. Rolling to the outer edge of the foot that is on the floor
  2. Rounding the spine
  3. Lifting the chin up (over extending the cervical spine), as opposed to the chest 

Osteoporosis variation instructions:

  1. Place a chair with its left side about six inches from a wall. Sit with your feet parallel and hip-width apart. 
  2. As you inhale, lift your spine up and root down through your pelvic bones. 
  3. As you exhale, turn toward the wall and place both hands on it, wherever they fall comfortably. 
  4. Drag your hands down the wall as if you’re trying to pull it down, so your spine lengthens. You can also place a block between your hip and the wall to help with this. 
  5. Press down through your thighs. Activate your abdominal muscles to help you twist. 
  6. Keep lengthening up through your spine and resist the temptation to tilt your head. 
  7. Continue to breathe and move deeper into the twist, if you feel comfortable doing so. 
  8. Hold for 30 seconds breathing evenly, or for as long as you can maintain these actions. 
  9. Slowly release and repeat on your other side. 
  10. After completing both sides, take a moment to feel the effects of this pose on your entire body.

Savasana (Corpse pose) — Osteoporosis / Osteopenia / Prevention
Savasana (Corpse pose)

Benefits: Allows you to fully relax and reflect after a challenging practice.  Contraindications: Women in the late stage of pregnancy may want to avoid this pose.  Props: A yoga mat. Blankets and eye cover (optional).  Tip: After the initial setup, avoid fussing or fidgeting in this pose. Allow your body to settle and still your mind to reap the most benefits. Common misalignments: 

  1. Allow your body to fully relax in this pose 

Osteoporosis/osteopenia/prevention variation instructions: 

  1. Make sure your space is quiet and safe from distractions. 
  2. Place your yoga mat and use blankets under your head, shoulders, and knees if you like. You can also cover your eyes with a small towel to help relax your face. 
  3. Lie on your back with your arms at your sides and your palms up. 
  4. Let your feet roll apart as you relax. 
  5. Lengthen your buttocks away from your waist if you feel any compression in your lower back. 
  6. Tuck your shoulder blades gently in toward your spine to open the front of your chest.
  7. Guide your attention systematically through your whole body, from head to toe and back again, letting each part relax thoroughly. 
  8. Don’t fret if your mind produces thoughts. Observe them come and go. 
  9. After a few minutes of quiet rest or whenever you feel ready, come slowly out of the pose, stretching your arms and legs, and breathing deeply. 
  10. Respect whatever changes you may feel from your yoga practice and affirm your process of growth and healing.


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!


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!

Article Comments

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  1. Irma

    August 26, 2016 , 5:31 am

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

  2. charlotte

    November 7, 2019 , 5:09 pm

    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.

  3. Megan AlgaeCal

    November 8, 2019 , 12:41 pm

    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

  4. Sally C Kane

    August 28, 2016 , 5:50 am

    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.

  5. Monica

    August 29, 2016 , 9:35 am

    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

  6. Shahnaz

    September 19, 2016 , 9:21 am

    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.

  7. Monica

    September 20, 2016 , 12:43 am

    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

  8. Betty

    December 16, 2019 , 2:38 pm

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

  9. Megan AlgaeCal

    December 17, 2019 , 11:22 am

    Hi Betty!

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

    -Megan @ AlgaeCal

  10. Patricia

    January 1, 2017 , 9:59 am

    Thank you for sharing.

  11. Roxann Sanchez

    July 25, 2017 , 12:26 pm

    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!

  12. Monica

    July 25, 2017 , 12:29 pm

    Hi Roxann,

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

  13. Frances Spradley

    August 27, 2017 , 12:27 pm

    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.

  14. Lara Pizzorno

    October 18, 2017 , 12:26 am

    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

  15. Susan

    November 29, 2020 , 7:19 pm

    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.

  16. Elizabeth Pacheco

    March 8, 2018 , 3:30 pm

    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

  17. Monica AlgaeCal

    March 12, 2018 , 2:50 am

    Hi Elizabeth,

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

  18. Joanna Ward

    October 14, 2018 , 9:37 am

    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.

  19. Jenna AlgaeCal

    October 16, 2018 , 10:30 am

    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

  20. Sandy Toomey

    November 13, 2018 , 4:49 pm

    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

  21. Jenna AlgaeCal

    November 19, 2018 , 11:51 am

    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

  22. Anna Crowder

    January 12, 2019 , 8:59 pm

    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?

  23. Jenna AlgaeCal

    January 14, 2019 , 2:30 pm

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

    – Jenna @ AlgaeCal

  24. Sue Carstens

    February 14, 2019 , 3:59 pm

    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!

  25. Jenna AlgaeCal

    February 19, 2019 , 2:23 pm

    Hi Sue,

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

    – Jenna @ AlgaeCal

  26. Tara

    March 8, 2019 , 9:25 am

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

  27. Jenna AlgaeCal

    March 13, 2019 , 3:22 pm

    Awesome, thanks so much for sharing Tara!

    You should receive an email with the PDF shortly 🙂

    – Jenna @ AlgaeCal

  28. Gale Martinez

    March 9, 2019 , 6:51 am

    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.

  29. Jenna AlgaeCal

    March 13, 2019 , 3:32 pm

    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

  30. Veta Jones

    March 10, 2019 , 3:12 pm

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

  31. Jenna AlgaeCal

    March 13, 2019 , 3:53 pm

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

    Hope you find the poses beneficial!

    – Jenna @ AlgaeCal

  32. Carol Steinhauer

    March 12, 2019 , 11:59 am

    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

  33. Jenna AlgaeCal

    March 18, 2019 , 11:12 am

    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

  34. Margaret Weller

    March 17, 2019 , 3:04 am

    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.

  35. Jenna AlgaeCal

    March 18, 2019 , 1:52 pm

    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

  36. Carma Reeder

    March 24, 2019 , 9:06 pm

    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.

  37. Jenna AlgaeCal

    March 27, 2019 , 10:47 am

    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

  38. Marjorie Sauer

    March 29, 2019 , 6:26 am

    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.

  39. Jenna AlgaeCal

    April 1, 2019 , 3:26 pm

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

    – Jenna @ AlgaeCal

  40. Joannie Allison

    March 25, 2019 , 10:46 pm

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

  41. Jenna AlgaeCal

    March 27, 2019 , 11:09 am

    Hi Joannie,

    Yes! I hope you find the poses helpful ?

    – Jenna @ AlgaeCal

  42. Parviz

    March 26, 2019 , 11:32 am

    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.

  43. Jenna AlgaeCal

    March 27, 2019 , 9:29 am

    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

  44. Martha Wagner

    May 12, 2019 , 7:36 pm

    Please send me the pdf of these yoga poses!

  45. Jackie

    June 6, 2019 , 10:14 am

    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.

  46. Jenna AlgaeCal

    June 12, 2019 , 10:14 am

    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

  47. Jheri

    June 16, 2019 , 6:23 am

    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

  48. Jenna AlgaeCal

    June 17, 2019 , 10:31 am

    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

  49. Blaire AlgaeCal

    July 9, 2019 , 12:24 pm

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

    – Blaire @ AlgaeCal

  50. Rayna Taylor

    July 15, 2019 , 9:47 am

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

  51. Megan AlgaeCal

    July 16, 2019 , 11:50 am

    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

  52. Linda

    July 22, 2019 , 6:02 am

    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)

  53. Blaire AlgaeCal

    July 23, 2019 , 2:35 pm

    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

  54. Irma T Gonzalez

    July 25, 2019 , 6:01 am

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

  55. Megan AlgaeCal

    July 26, 2019 , 10:33 am

    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

  56. Sandra

    July 27, 2019 , 4:43 pm

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

  57. Blaire AlgaeCal

    July 30, 2019 , 9:56 am

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

    – Blaire @ AlgaeCal

  58. Penny

    August 5, 2019 , 7:08 pm

    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.

  59. Blaire AlgaeCal

    August 7, 2019 , 11:33 am

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

    – Blaire @ AlgaeCal

  60. Julie Michaud

    August 21, 2019 , 10:54 pm

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

  61. Blaire AlgaeCal

    August 23, 2019 , 2:59 pm

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

    – Blaire @ AlgaeCal

  62. Shirley

    November 5, 2019 , 6:08 am

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

  63. Blaire AlgaeCal

    November 5, 2019 , 11:38 am

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

    – Blaire @ AlgaeCal

  64. Susan Brooks

    November 16, 2019 , 2:04 pm

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

  65. Megan AlgaeCal

    November 19, 2019 , 12:50 pm

    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

  66. Blaire AlgaeCal

    November 20, 2019 , 12:18 pm

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

    – Blaire @ AlgaeCal

  67. Lubby Sandoval

    December 14, 2019 , 12:48 pm

    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

  68. Blaire AlgaeCal

    December 16, 2019 , 12:18 pm

    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

  69. Angela Martinek

    December 22, 2019 , 3:26 pm

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

  70. Blaire AlgaeCal

    December 24, 2019 , 11:25 am

    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

  71. Anne Lidbetter

    January 27, 2020 , 8:24 pm

    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.

  72. Megan AlgaeCal

    January 28, 2020 , 7:05 am

    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

  73. Mary

    February 4, 2020 , 12:57 pm

    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.

  74. Megan AlgaeCal

    February 5, 2020 , 9:24 am

    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

  75. Joanne Harris

    February 8, 2020 , 8:47 am

    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.

  76. Megan AlgaeCal

    February 11, 2020 , 8:23 am

    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

  77. Brenda Anguiano

    March 30, 2020 , 5:04 am

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

  78. Blaire AlgaeCal

    March 31, 2020 , 10:04 am

    Hi Brenda,

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

    – Blaire @ AlgaeCal

  79. Terri

    April 8, 2020 , 9:03 am

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

  80. Blaire AlgaeCal

    April 8, 2020 , 12:23 pm

    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

  81. Gloria E. Omori

    May 29, 2020 , 12:01 pm

    help

  82. Blaire AlgaeCal

    May 29, 2020 , 1:16 pm

    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

  83. [email protected]

    June 2, 2020 , 8:48 am

    I just started all these products less than a month ago and just ordered a 3 month supply because I have shrunk over 4 inches and it is disabling because it presses my diaphragm. I need all the help I can get to stop it. I know I can’t go back. I wish I had these exercises in more printable form.

  84. Megan AlgaeCal

    June 2, 2020 , 10:46 am

    Thank you for sharing and we’re looking forward to your bones getting healthier and stronger!

    You can 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

  85. Blaire AlgaeCal

    April 13, 2020 , 1:49 pm

    Will do, Paula! ?

    – Blaire @ AlgaeCal

  86. Blaire AlgaeCal

    April 14, 2020 , 9:23 am

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

    – Blaire @ AlgaeCal

  87. kitty

    May 29, 2020 , 5:38 am

    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

  88. Blaire AlgaeCal

    May 29, 2020 , 10:22 am

    Hi Kitty,

    Thanks for reaching out, and for the love! These are great questions.

    You can view the barre videos here. All of these are available on YouTube. I will link some of AlgaeCal’s YouTube videos for you below!

    Barre Workout for Osteoporosis

    Dr. Fishman’s Yoga Method

    Yoga for Osteoporosis Class

    Chair Yoga for Osteoporosis

    Hope that helps! Please let us know if you have further questions ?

    – Blaire @ AlgaeCal

  89. Kathy

    July 1, 2020 , 9:50 am

    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!

  90. Megan AlgaeCal

    July 2, 2020 , 11:59 am

    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

  91. Pam Henkel

    November 27, 2020 , 4:57 am

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

  92. Clotilde Lake

    June 4, 2020 , 2:15 pm

    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?

  93. Megan AlgaeCal

    June 5, 2020 , 10:25 am

    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

  94. Norah Schwartz

    October 29, 2020 , 8:06 pm

    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.

  95. Megan AlgaeCal

    November 3, 2020 , 11:38 am

    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

  96. Lynn Schriner

    June 11, 2020 , 3:51 pm

    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

  97. Megan AlgaeCal

    June 12, 2020 , 9:12 am

    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

  98. Gundula Guldner

    July 4, 2020 , 2:11 pm

    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 ???

  99. Blaire AlgaeCal

    July 7, 2020 , 10:31 am

    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

  100. Peggy Storz

    November 10, 2020 , 2:51 pm

    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!

  101. Megan AlgaeCal

    November 11, 2020 , 11:26 am

    So glad you’ve joined our community, Peggy!

    Hope you’ll enjoy the yoga classes 😀

    -Megan @ AlgaeCal

  102. Kathy

    July 8, 2020 , 5:01 pm

    Thank you!

  103. Blaire AlgaeCal

    July 30, 2020 , 3:30 pm

    Our pleasure, Kathy! ?

    – Blaire @ AlgaeCal

  104. Lynn Spencer

    July 30, 2020 , 3:27 pm

    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.

  105. Blaire AlgaeCal

    July 30, 2020 , 3:30 pm

    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

  106. Kathy

    October 18, 2020 , 6:21 pm

    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!

  107. Megan AlgaeCal

    October 20, 2020 , 12:17 pm

    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

  108. Muriel Watkins

    November 8, 2020 , 5:28 pm

    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?

  109. Megan AlgaeCal

    November 12, 2020 , 10:22 am

    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

  110. Becky

    November 2, 2020 , 12:08 pm

    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.

  111. Megan AlgaeCal

    November 3, 2020 , 11:34 am

    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

  112. Patty McMenamin

    November 10, 2020 , 2:36 pm

    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.

  113. Megan AlgaeCal

    November 10, 2020 , 3:43 pm

    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

  114. Joan Alexander

    November 10, 2020 , 12:32 pm

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

  115. Megan AlgaeCal

    November 10, 2020 , 3:25 pm

    So happy to hear you enjoyed the poses, Joan!

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

    -Megan @ AlgaeCal

  116. Jan Ramirez

    November 10, 2020 , 2:00 pm

    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.

  117. Megan AlgaeCal

    November 10, 2020 , 3:27 pm

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

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

    -Megan @ AlgaeCal

  118. GT

    November 10, 2020 , 2:10 pm

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

  119. Megan AlgaeCal

    November 10, 2020 , 3:27 pm

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

    Hope you enjoy the guide and videos 🙂

    -Megan @ AlgaeCal

  120. Diane R Harvey

    November 10, 2020 , 4:59 pm

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

  121. Megan AlgaeCal

    November 11, 2020 , 11:37 am

    So happy to hear this, Diane!

    It’s never too late to start healthy practices ❤️

    -Megan @ AlgaeCal

  122. Meg Blanchet

    November 10, 2020 , 2:17 pm

    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!

  123. Megan AlgaeCal

    November 10, 2020 , 3:34 pm

    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

  124. sharon friedman

    November 10, 2020 , 2:19 pm

    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.

  125. Megan AlgaeCal

    November 10, 2020 , 3:35 pm

    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

  126. DSC

    November 10, 2020 , 2:21 pm

    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!

  127. Megan AlgaeCal

    November 10, 2020 , 3:29 pm

    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

  128. Christine Wilson

    November 10, 2020 , 2:28 pm

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

  129. Megan AlgaeCal

    November 10, 2020 , 3:30 pm

    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

  130. Shirley Hopkins

    November 10, 2020 , 2:29 pm

    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?

  131. Megan AlgaeCal

    November 10, 2020 , 3:40 pm

    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

  132. Pat Hunter

    November 10, 2020 , 2:32 pm

    Great class!

  133. Megan AlgaeCal

    November 10, 2020 , 3:36 pm

    Glad to hear you enjoyed it, Pat!

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

    -Megan @ AlgaeCal

  134. Annelise Leopard

    November 10, 2020 , 2:33 pm

    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.

  135. Megan AlgaeCal

    November 10, 2020 , 3:37 pm

    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

  136. Carla J

    November 10, 2020 , 2:34 pm

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

    Carla J

  137. Megan AlgaeCal

    November 10, 2020 , 3:42 pm

    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

  138. Sue

    November 10, 2020 , 2:36 pm

    I enjoy the yoga classes

  139. Megan AlgaeCal

    November 10, 2020 , 3:42 pm

    Wonderful to hear this, Sue!

    Thanks for taking the time to share your feedback 😀

    -Megan @ AlgaeCal

  140. Heather Kehr

    November 10, 2020 , 2:36 pm

    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?

  141. Megan AlgaeCal

    November 10, 2020 , 3:55 pm

    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

  142. Esther

    November 10, 2020 , 2:38 pm

    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.

  143. Megan AlgaeCal

    November 10, 2020 , 3:50 pm

    Thank you for your feedback, Esther!

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

    -Megan @ AlgaeCal

  144. Laurie

    November 12, 2020 , 4:53 pm

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

  145. Megan AlgaeCal

    November 18, 2020 , 8:26 am

    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

  146. Connie

    November 10, 2020 , 2:42 pm

    I am enjoying all your yoga classes.

  147. Megan AlgaeCal

    November 10, 2020 , 3:50 pm

    So great to hear this, Connie!!

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

    -Megan @ AlgaeCal

  148. Bonnie

    November 10, 2020 , 2:45 pm

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

  149. Megan AlgaeCal

    November 10, 2020 , 3:56 pm

    Thank you for your feedback, Bonnie!!

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

    -Megan @ AlgaeCal

  150. Carolyn

    November 10, 2020 , 2:51 pm

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

  151. Megan AlgaeCal

    November 11, 2020 , 11:27 am

    So happy to hear this, Carolyn!

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

    -Megan @ AlgaeCal

  152. Barbara

    November 10, 2020 , 2:53 pm

    Thank you for this great information.

  153. Blaire AlgaeCal

    November 10, 2020 , 4:00 pm

    You’re so welcome, Barbara! ?

    – Blaire @ AlgaeCal

  154. Marie Saenger

    November 10, 2020 , 2:56 pm

    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!

  155. Blaire AlgaeCal

    November 10, 2020 , 3:59 pm

    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

  156. Judy Osborn

    November 10, 2020 , 2:59 pm

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

  157. Blaire AlgaeCal

    November 10, 2020 , 3:40 pm

    Wow! Keep up the great work, Judy ? ?

    – Blaire @ AlgaeCal

  158. Maureen

    November 10, 2020 , 3:07 pm

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

  159. Blaire AlgaeCal

    November 10, 2020 , 3:39 pm

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

    – Blaire @ AlgaeCal

  160. Cathy

    November 10, 2020 , 5:32 pm

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

  161. Megan AlgaeCal

    November 11, 2020 , 3:03 pm

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

    -Megan @ AlgaeCal

  162. Linda

    November 10, 2020 , 3:14 pm

    I look forward to giving these yoga exercises a try.

  163. Blaire AlgaeCal

    November 10, 2020 , 3:39 pm

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

    – Blaire @ AlgaeCal

  164. Janine

    November 10, 2020 , 3:16 pm

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

  165. Megan AlgaeCal

    November 11, 2020 , 3:08 pm

    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

  166. Alison

    November 10, 2020 , 3:21 pm

    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.

  167. Blaire AlgaeCal

    November 10, 2020 , 3:37 pm

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

    – Blaire @ AlgaeCal

  168. Maddie

    November 10, 2020 , 3:21 pm

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

  169. Blaire AlgaeCal

    November 10, 2020 , 3:36 pm

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

    – Blaire @ AlgaeCal

  170. Cheryl d

    November 10, 2020 , 5:53 pm

    Nice videos with good verbal instructions

  171. Danielle Jones

    November 10, 2020 , 3:36 pm

    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.

  172. Blaire AlgaeCal

    November 10, 2020 , 3:43 pm

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

    – Blaire @ AlgaeCal

  173. Beth Day

    November 10, 2020 , 3:38 pm

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

  174. Blaire AlgaeCal

    November 10, 2020 , 3:42 pm

    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

  175. Barbara Smith

    November 10, 2020 , 8:13 pm

    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.

  176. Megan AlgaeCal

    November 11, 2020 , 2:52 pm

    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

  177. [email protected]

    November 10, 2020 , 8:17 pm

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

  178. Megan AlgaeCal

    November 11, 2020 , 11:44 am

    Absolutely, Marcus!

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

    -Megan @ AlgaeCal

  179. Gerry

    November 11, 2020 , 5:11 am

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

  180. Megan AlgaeCal

    November 11, 2020 , 2:57 pm

    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

  181. Patricia Chapin

    November 10, 2020 , 3:58 pm

    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.

  182. Megan AlgaeCal

    November 16, 2020 , 8:19 am

    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

  183. Darlene

    November 10, 2020 , 3:59 pm

    I’ll give it a try.

  184. Megan AlgaeCal

    November 11, 2020 , 11:28 am

    Please do, Darlene!

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

    -Megan @ AlgaeCal

  185. Sylvia Mary Grech

    November 10, 2020 , 4:02 pm

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

  186. Megan AlgaeCal

    November 11, 2020 , 11:28 am

    Thank you for your feedback, Sylvia!

    So glad to hear you’re enjoying the videos ❤️

    -Megan @ AlgaeCal

  187. Pam Millhorn

    November 10, 2020 , 4:02 pm

    Yoga helps my back!

    Thank you ?

  188. Megan AlgaeCal

    November 11, 2020 , 11:29 am

    Fantastic, Pam!

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

    -Megan @ AlgaeCal

  189. Joy LiBethe

    November 10, 2020 , 4:32 pm

    Appreciate being able to use chair during yoga.

  190. Megan AlgaeCal

    November 11, 2020 , 11:29 am

    Thank you for your feedback, Joy!

    Glad you enjoyed the yoga session 🙂

    -Megan @ AlgaeCal

  191. Connie

    November 10, 2020 , 4:33 pm

    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.

  192. Megan AlgaeCal

    November 11, 2020 , 11:32 am

    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

  193. Kathy Larson

    November 10, 2020 , 4:38 pm

    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!

  194. Megan AlgaeCal

    November 11, 2020 , 11:34 am

    Amazing news, Kathy!!

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

    -Megan @ AlgaeCal

  195. Claudette Hilliard

    November 10, 2020 , 4:40 pm

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

  196. Megan AlgaeCal

    November 11, 2020 , 11:35 am

    Yay, happy to hear this Claudette!

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

    -Megan @ AlgaeCal

  197. Heather

    November 10, 2020 , 4:51 pm

    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.

  198. Megan AlgaeCal

    November 11, 2020 , 3:14 pm

    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

  199. Phyllis

    November 10, 2020 , 4:54 pm

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

  200. Megan AlgaeCal

    November 11, 2020 , 11:36 am

    Our pleasure, Phyllis!

    Hoping you’ll find tension relief soon ❤️

    -Megan @ AlgaeCal

  201. Kathy Beckstead

    November 10, 2020 , 4:55 pm

    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!

  202. Megan AlgaeCal

    November 11, 2020 , 11:36 am

    Great to hear this, Kathy! 😀

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

    -Megan @ AlgaeCal

  203. Linda

    November 10, 2020 , 5:00 pm

    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!

  204. Megan AlgaeCal

    November 11, 2020 , 11:38 am

    Glad you enjoyed the info, Linda!

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

    -Megan @ AlgaeCal

  205. Barbara K

    November 10, 2020 , 5:03 pm

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

  206. Megan AlgaeCal

    November 11, 2020 , 11:38 am

    Yoga definitely has surprising benefits, Barbara!

    Hope you’ll give these classes a try ❤️

    -Megan @ AlgaeCal

  207. Sandra Olivier LeBlanc

    November 10, 2020 , 5:06 pm

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

  208. Megan AlgaeCal

    November 11, 2020 , 11:38 am

    Amazing, Sandra!!

    Keep up the great work you’re doing 😀

    -Megan @ AlgaeCal

  209. Sara

    November 10, 2020 , 5:19 pm

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

  210. Megan AlgaeCal

    November 11, 2020 , 11:47 am

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

    -Megan @ AlgaeCal

  211. Sheila Cunningham

    November 10, 2020 , 5:21 pm

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

  212. Megan AlgaeCal

    November 11, 2020 , 11:48 am

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

    -Megan @ AlgaeCal

  213. Mary Anne Sides

    November 10, 2020 , 5:22 pm

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

  214. Megan AlgaeCal

    November 11, 2020 , 3:02 pm

    Glad you found the information interesting, Mary!

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

    -Megan @ AlgaeCal

  215. Jocelyne OByrne

    November 10, 2020 , 5:25 pm

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

  216. Megan AlgaeCal

    November 11, 2020 , 3:02 pm

    Our pleasure, Jocelyne!

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

    -Megan @ AlgaeCal

  217. Pat

    November 10, 2020 , 5:27 pm

    I enjoy Yoga Thank you

  218. Megan AlgaeCal

    November 11, 2020 , 3:03 pm

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

    -Megan @ AlgaeCal

  219. Nina

    November 10, 2020 , 5:53 pm

    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!!

  220. Megan AlgaeCal

    November 11, 2020 , 3:04 pm

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

    Hope you enjoy adding these poses to your exercise routines ❤️

    -Megan @ AlgaeCal

  221. John J. Follin

    November 10, 2020 , 5:57 pm

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

  222. Megan AlgaeCal

    November 11, 2020 , 3:01 pm

    So happy to hear this, John!

    Thank you for your lovely feedback ❤️

    -Megan @ AlgaeCal

  223. Susan

    November 10, 2020 , 6:11 pm

    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.

  224. Megan AlgaeCal

    November 11, 2020 , 11:45 am

    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

  225. Patti

    November 10, 2020 , 7:02 pm

    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!

  226. Megan AlgaeCal

    November 11, 2020 , 2:54 pm

    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

  227. Mary Valeria Haynes

    November 10, 2020 , 7:09 pm

    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!

  228. Megan AlgaeCal

    November 11, 2020 , 3:05 pm

    Wonderful news, Mary!

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

    -Megan @ AlgaeCal

  229. Rhonda Ruzzo

    November 10, 2020 , 7:12 pm

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

  230. Megan AlgaeCal

    November 11, 2020 , 11:46 am

    Hi Rhonda!

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

    -Megan @ AlgaeCal

  231. Diana Righi

    November 10, 2020 , 7:46 pm

    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!

  232. Megan AlgaeCal

    November 11, 2020 , 11:47 am

    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

  233. Michele Maycock

    November 10, 2020 , 8:28 pm

    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!

  234. Megan AlgaeCal

    November 11, 2020 , 11:43 am

    Absolutely, Michele!!

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

    -Megan @ AlgaeCal

  235. Lahib Hayder

    November 10, 2020 , 8:35 pm

    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

  236. Megan AlgaeCal

    November 11, 2020 , 2:51 pm

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

    -Megan @ AlgaeCal

  237. [email protected]

    November 10, 2020 , 8:37 pm

    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

  238. Megan AlgaeCal

    November 11, 2020 , 11:42 am

    So glad you enjoyed it, Adeline!!

    Feel free to also try our other exercises here. 😀

    -Megan @ AlgaeCal

  239. Yvonne Kisch

    November 17, 2020 , 11:46 am

    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.

  240. Guy Fagot

    November 10, 2020 , 8:38 pm

    Algaecal and yoga: a winning combo!

  241. Megan AlgaeCal

    November 11, 2020 , 11:41 am

    Love this, Guy!! ❤️

    -Megan @ AlgaeCal

  242. Jackie Vosgerichian

    November 16, 2020 , 3:05 pm

    I totally agree❣️

  243. Iris

    November 10, 2020 , 8:53 pm

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

  244. Megan AlgaeCal

    November 11, 2020 , 2:50 pm

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

    -Megan @ AlgaeCal

  245. MARIA M IBERTI

    November 10, 2020 , 10:16 pm

    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.

  246. Megan AlgaeCal

    November 11, 2020 , 2:55 pm

    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

  247. Lynn

    November 10, 2020 , 10:26 pm

    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.

  248. Megan AlgaeCal

    November 11, 2020 , 3:04 pm

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

    Hope you continue to enjoy the information on our blog 😀

    -Megan @ AlgaeCal

  249. S Perkins

    November 10, 2020 , 11:57 pm

    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.

  250. Megan AlgaeCal

    November 11, 2020 , 3:00 pm

    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

  251. Susan White

    November 11, 2020 , 1:24 am

    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.

  252. Megan AlgaeCal

    November 11, 2020 , 2:50 pm

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

    Thank you for taking the time to share your feedback ❤️

    -Megan @ AlgaeCal

  253. Robin Thomas

    November 11, 2020 , 1:52 am

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

  254. Megan AlgaeCal

    November 11, 2020 , 11:40 am

    Absolutely, Robin!

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

    -Megan @ AlgaeCal

  255. Dianne

    November 11, 2020 , 2:28 am

    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.

  256. Megan AlgaeCal

    November 11, 2020 , 11:41 am

    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

  257. Lisa Reiss

    November 11, 2020 , 3:18 am

    I can’t wait to try these moves!

  258. Megan AlgaeCal

    November 11, 2020 , 11:39 am

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

    Do let us know what you think afterwards 😀

    -Megan @ AlgaeCal

  259. Tamara

    November 11, 2020 , 3:54 am

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

  260. Megan AlgaeCal

    November 11, 2020 , 11:39 am

    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

  261. Janice Davidson

    November 11, 2020 , 4:14 am

    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.

  262. Megan AlgaeCal

    November 11, 2020 , 12:28 pm

    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

  263. Jenni Boudreaux

    November 11, 2020 , 4:31 am

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

  264. Megan AlgaeCal

    November 11, 2020 , 2:49 pm

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

    -Megan @ AlgaeCal

  265. Janice Bunn

    November 11, 2020 , 4:31 am

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

  266. Megan AlgaeCal

    November 11, 2020 , 2:57 pm

    Happy to hear you enjoy the scientific approach, Janice!

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

    -Megan @ AlgaeCal

  267. Oceanmmi

    November 11, 2020 , 4:53 am

    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!

  268. Megan AlgaeCal

    November 11, 2020 , 3:00 pm

    Thank you for your feedback, Marie!

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

    -Megan @ AlgaeCal

  269. Cheryl

    November 11, 2020 , 6:03 am

    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!

  270. Megan AlgaeCal

    November 11, 2020 , 12:24 pm

    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

  271. LC

    November 11, 2020 , 6:05 am

    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!

  272. Megan AlgaeCal

    November 11, 2020 , 2:49 pm

    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

  273. Julie

    November 11, 2020 , 7:53 am

    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.

  274. Megan AlgaeCal

    November 11, 2020 , 12:23 pm

    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

  275. Donna M Thompson

    November 11, 2020 , 8:04 am

    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. 🙂

  276. Megan AlgaeCal

    November 11, 2020 , 3:17 pm

    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

  277. Debster

    November 11, 2020 , 9:05 am

    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.

  278. Megan AlgaeCal

    November 11, 2020 , 12:22 pm

    So happy to hear this, Debster!

    Thanks for taking the time to share your feedback 🙂

    -Megan @ AlgaeCal

  279. Kesha

    November 11, 2020 , 9:07 am

    Thanks, these were really helpful!

  280. Megan AlgaeCal

    November 11, 2020 , 12:22 pm

    Happy to hear this, Kesha!

    Hope you’ll continue to enjoy them 😀

    -Megan @ AlgaeCal

  281. Rose Soerensen

    November 11, 2020 , 9:42 am

    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

  282. Megan AlgaeCal

    November 11, 2020 , 3:09 pm

    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

  283. Cathleen Howard

    November 19, 2020 , 11:18 am

    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.

  284. Viola Howard

    November 11, 2020 , 9:50 am

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

  285. Megan AlgaeCal

    November 11, 2020 , 12:18 pm

    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

  286. Pat Hunter

    November 11, 2020 , 10:22 am

    Great yoga poses no easy to follow.

  287. Megan AlgaeCal

    November 11, 2020 , 2:56 pm

    Hope you enjoy following the classes, Pat! ❤️

    -Megan @ AlgaeCal

  288. Marge F.

    November 11, 2020 , 10:49 am

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

  289. Megan AlgaeCal

    November 11, 2020 , 12:17 pm

    Love hearing this, Marge!

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

    -Megan @ AlgaeCal

  290. Lorraine

    November 11, 2020 , 1:29 pm

    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.

  291. Megan AlgaeCal

    November 11, 2020 , 3:12 pm

    So glad you’re enjoying the information, Lorraine!

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

    -Megan @ AlgaeCal

  292. Diane Schulert

    November 11, 2020 , 1:31 pm

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

  293. Megan AlgaeCal

    November 11, 2020 , 2:56 pm

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

    Hoping you’ll enjoy the classes 😀

    -Megan @ AlgaeCal

  294. JACKIE Johnson

    November 12, 2020 , 11:33 am

    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!!

  295. Blaire AlgaeCal

    November 12, 2020 , 3:49 pm

    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

  296. Lauren

    November 16, 2020 , 2:40 pm

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

  297. Anita Taylor

    November 11, 2020 , 4:34 pm

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

  298. Blaire AlgaeCal

    November 12, 2020 , 3:26 pm

    You can do it, Anita! ?

    – Blaire @ AlgaeCal

  299. Christie Kaufman

    November 11, 2020 , 5:23 pm

    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.

  300. Blaire AlgaeCal

    November 12, 2020 , 3:28 pm

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

    – Blaire @ AlgaeCal

  301. K

    November 11, 2020 , 6:23 pm

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

  302. Blaire AlgaeCal

    November 12, 2020 , 3:25 pm

    It’s our pleasure, K! ?

    – Blaire @ AlgaeCal

  303. Cathy

    November 13, 2020 , 3:36 pm

    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!

  304. Jill Waldman

    November 20, 2020 , 4:45 pm

    I love it ! Requested PDF

  305. Sandra Alcocer

    November 11, 2020 , 6:39 pm

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

  306. Rita McWilliams

    November 11, 2020 , 7:49 pm

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

  307. Blaire AlgaeCal

    November 12, 2020 , 3:20 pm

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

    – Blaire @ AlgaeCal

  308. Sheela Shridhar

    November 12, 2020 , 5:53 am

    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.

  309. Blaire AlgaeCal

    November 12, 2020 , 3:23 pm

    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

  310. Lorena Baqueiro

    November 12, 2020 , 6:37 am

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

  311. Blaire AlgaeCal

    November 12, 2020 , 3:18 pm

    So glad you’re loving it, Lorena! ?

    – Blaire @ AlgaeCal

  312. [email protected]

    November 12, 2020 , 7:05 am

    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.

  313. Blaire AlgaeCal

    November 12, 2020 , 3:18 pm

    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

  314. Louise Carlton

    November 16, 2020 , 5:28 pm

    Great video first time user!

  315. Donna

    November 12, 2020 , 9:50 am

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

  316. Blaire AlgaeCal

    November 12, 2020 , 3:13 pm

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

    – Blaire @ AlgaeCal

  317. Evaline kibblewhite

    November 12, 2020 , 12:01 pm

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

  318. Blaire AlgaeCal

    November 12, 2020 , 3:12 pm

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

    – Blaire @ AlgaeCal

  319. Rae

    November 12, 2020 , 1:54 pm

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

  320. Blaire AlgaeCal

    November 12, 2020 , 3:12 pm

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

    – Blaire @ AlgaeCal

  321. Anne Tench

    November 17, 2020 , 3:09 pm

    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.

  322. Edna

    November 13, 2020 , 1:05 pm

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

  323. Pat

    November 15, 2020 , 4:58 am

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

  324. Jill Ann Colon

    November 17, 2020 , 4:45 pm

    Awesome!!Will be doing the poses!!

  325. Kae

    November 12, 2020 , 3:59 pm

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

  326. Theresa

    November 12, 2020 , 5:37 pm

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

  327. Linda Vaught

    November 12, 2020 , 6:47 pm

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

  328. Linda Vaught

    November 12, 2020 , 6:51 pm

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

  329. Sherry Stawnychy

    November 13, 2020 , 7:43 am

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

  330. Melanie Oxley

    November 13, 2020 , 8:19 am

    Downloaded pdf yoga poses – yay!

  331. Ellen

    November 13, 2020 , 9:19 am

    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.

  332. Megan AlgaeCal

    November 18, 2020 , 8:24 am

    Hi Ellen!

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

    -Megan @ AlgaeCal

  333. Betty

    November 13, 2020 , 9:39 am

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

  334. SUSAN J STIFFLER

    November 13, 2020 , 3:09 pm

    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!

  335. Kim A

    November 13, 2020 , 11:19 pm

    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.

  336. Kim A.

    November 13, 2020 , 11:23 pm

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

  337. Debra Remus

    November 24, 2020 , 7:58 pm

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

  338. Debra Remus

    November 24, 2020 , 8:00 pm

    Thank you

  339. Dorothy

    November 14, 2020 , 4:37 am

    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.

  340. Carolyn

    November 14, 2020 , 8:32 am

    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.

  341. Lisa

    November 14, 2020 , 3:53 pm

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

  342. Elizabeth M Rudolph

    November 14, 2020 , 4:54 pm

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

  343. Carolyn Schultz

    November 14, 2020 , 11:06 pm

    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.

  344. Susan Erhardt

    November 15, 2020 , 10:40 am

    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.

  345. Sandy Magrath

    November 15, 2020 , 7:27 pm

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

  346. Megan AlgaeCal

    November 20, 2020 , 8:40 am

    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

  347. Kerry Dianne de Graaf

    November 16, 2020 , 12:14 am

    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.

  348. Susan Siminow

    November 16, 2020 , 9:17 am

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

  349. Matt S.

    November 16, 2020 , 9:49 am

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

  350. Pamala York

    November 16, 2020 , 10:07 am

    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.

  351. Marie Robinson

    November 16, 2020 , 2:15 pm

    Great information and workout.

  352. Ginny

    November 16, 2020 , 2:16 pm

    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.

  353. Kathryn H McLaughlin

    November 16, 2020 , 2:16 pm

    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.

  354. Marie Robinson

    November 16, 2020 , 2:17 pm

    Great information. Great workout

  355. johndeb515

    November 16, 2020 , 2:29 pm

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

  356. Monique Le Duc

    November 16, 2020 , 2:34 pm

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

  357. Maryann Campbell

    November 16, 2020 , 2:41 pm

    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!

  358. Lauren

    November 16, 2020 , 2:43 pm

    Amazing exercises, can’t wait to try these!

  359. Linda

    November 16, 2020 , 2:50 pm

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

  360. joan

    November 16, 2020 , 2:53 pm

    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

  361. susan malloy

    November 16, 2020 , 2:55 pm

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

  362. Jacqueline Conrad

    November 16, 2020 , 2:55 pm

    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.

  363. Jean

    November 16, 2020 , 2:55 pm

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

  364. CariP

    November 16, 2020 , 2:56 pm

    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!

  365. Jacque C

    November 16, 2020 , 2:56 pm

    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.

  366. Debra Nordyke

    November 16, 2020 , 2:58 pm

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

  367. susan malloy

    November 16, 2020 , 2:58 pm

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

  368. Yvonne

    November 16, 2020 , 3:03 pm

    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.

  369. Nanyi Albuero

    November 16, 2020 , 3:06 pm

    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.

  370. Liz Viering

    November 16, 2020 , 3:07 pm

    I can’t wait to try these yoga poses!

  371. becky

    November 16, 2020 , 3:13 pm

    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.

  372. Jacque C

    November 16, 2020 , 3:14 pm

    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.

  373. photini.brady

    November 16, 2020 , 3:20 pm

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

  374. Agnes

    November 16, 2020 , 3:21 pm

    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.

  375. Jill Gover

    November 16, 2020 , 3:26 pm

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

  376. Judith McLaughlin

    November 16, 2020 , 3:54 pm

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

  377. Megan AlgaeCal

    November 25, 2020 , 11:13 am

    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

  378. Judith McLaughlin

    November 16, 2020 , 3:56 pm

    Trying again to comment to enter your sweepstakes.

  379. F. Ryan

    November 16, 2020 , 4:25 pm

    Future exercise suggestion … Pilates mat

  380. Connie M. Graves

    November 16, 2020 , 4:28 pm

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

  381. Melanie Oxley

    November 16, 2020 , 4:56 pm

    Love the taste of triple power omega 3!

  382. Lee

    November 16, 2020 , 5:06 pm

    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.

  383. SuAnn Cannon

    November 16, 2020 , 6:07 pm

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

  384. Nana

    November 16, 2020 , 6:09 pm

    What is safe for degenerative changes to vertebrae?

  385. Megan AlgaeCal

    November 25, 2020 , 11:17 am

    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

  386. Patty Meade

    November 16, 2020 , 6:35 pm

    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 !

  387. Ellen

    November 16, 2020 , 6:44 pm

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

  388. Margaret Edith Cameron

    November 16, 2020 , 8:08 pm

    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!

  389. Patricia Kluz

    November 16, 2020 , 8:33 pm

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

  390. Sneed Nancy P.

    November 16, 2020 , 8:43 pm

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

  391. Carla LaBombard

    November 16, 2020 , 8:48 pm

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

  392. Kaden harari

    November 16, 2020 , 10:08 pm

    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!

  393. Lori C

    November 17, 2020 , 2:37 am

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

  394. pat gladstone

    November 17, 2020 , 5:23 am

    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

  395. Deanne

    November 17, 2020 , 5:24 am

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

  396. Megan AlgaeCal

    November 24, 2020 , 8:25 am

    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

  397. Kalpana

    November 17, 2020 , 6:50 am

    Very helpful information

  398. J Fox

    November 17, 2020 , 7:34 am

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

  399. Megan AlgaeCal

    November 18, 2020 , 8:35 am

    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

  400. Marguerite

    November 17, 2020 , 7:46 am

    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!!!

  401. Bonnie Girsch

    November 17, 2020 , 8:21 am

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

  402. Laurie Robb

    November 17, 2020 , 8:25 am

    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?

  403. Megan AlgaeCal

    November 20, 2020 , 8:58 am

    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

  404. Marian

    November 17, 2020 , 9:07 am

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

    Thank you!

    Marian Raitz

  405. Evelina Bryant

    November 17, 2020 , 9:45 am

    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.

  406. Janis

    November 17, 2020 , 10:53 am

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

  407. sheila

    November 17, 2020 , 11:12 am

    Thank you for a very interesting and informative video.

  408. Susan Ainsworth

    November 17, 2020 , 11:34 am

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

  409. Myrtle

    November 17, 2020 , 1:13 pm

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

  410. Carol

    November 17, 2020 , 2:05 pm

    Hoping to win the Black Friday giveaways.

  411. Lucy

    November 17, 2020 , 3:29 pm

    Yoga has helped me with balance and strength.

  412. Victoria

    November 17, 2020 , 3:41 pm

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

  413. Betty

    November 17, 2020 , 4:51 pm

    Exercises look very interesting

  414. Jill Ann Colon

    November 17, 2020 , 4:58 pm

    Excellent and informative!!

  415. Connie

    November 17, 2020 , 5:33 pm

    Just requested a PDF copy. Thanks so much

  416. Connie Kristensen

    November 17, 2020 , 5:33 pm

    Just requested a PDF copy. Thanks so much

  417. Stephanie

    November 17, 2020 , 6:05 pm

    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!

  418. KATHRY BROWN-ROLSTON

    November 17, 2020 , 6:31 pm

    I am thankful to find these yoga exercises!

  419. Rose

    November 17, 2020 , 7:09 pm

    Strength in mind, body, and spirit!

  420. Wendy Raby

    November 17, 2020 , 8:08 pm

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

  421. Barbara Ruga

    November 17, 2020 , 9:48 pm

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

  422. evie

    November 17, 2020 , 11:38 pm

    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!!!!!!

  423. Cindy Reich

    November 18, 2020 , 2:53 am

    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.

  424. Melissa Fernandez

    November 18, 2020 , 3:53 am

    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!

  425. TT

    November 18, 2020 , 4:13 am

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

  426. Marybeth

    November 18, 2020 , 6:14 am

    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 ?

  427. Edda Tubens

    November 20, 2020 , 1:52 am

    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

  428. Stephanie Bonck

    November 18, 2020 , 8:02 am

    Thank you for the variations to make yoga possible.

  429. Ann McKone

    November 18, 2020 , 9:30 am

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

  430. Marmee Hasemeyer

    November 18, 2020 , 10:51 am

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

  431. Teresa Radosti

    November 18, 2020 , 11:23 am

    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!

  432. Elise Bocking

    November 18, 2020 , 2:15 pm

    Great clear instructions and modifications

  433. Patricia T

    November 18, 2020 , 2:15 pm

    Great videos and instruction!

  434. Elise Bocking

    November 18, 2020 , 2:17 pm

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

  435. Elinor Braden

    November 18, 2020 , 2:51 pm

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

  436. Mini Shridhar

    November 18, 2020 , 3:23 pm

    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.

  437. kristine Franz

    November 18, 2020 , 8:29 pm

    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.

  438. Marsha Hamilton

    November 19, 2020 , 11:26 am

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

  439. Brooks Anderson

    November 19, 2020 , 11:28 am

    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.

  440. Ann

    November 19, 2020 , 3:02 pm

    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.

  441. Cindy

    November 20, 2020 , 5:46 am

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

  442. Susan Pope

    November 20, 2020 , 7:04 am

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

  443. Pam

    November 20, 2020 , 10:55 am

    Helpful!

  444. Danita Overgaard

    November 20, 2020 , 1:38 pm

    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.

  445. Nita

    November 20, 2020 , 3:03 pm

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

  446. ZM

    November 20, 2020 , 3:40 pm

    Very informative. Thank you!

  447. Holly

    November 20, 2020 , 4:48 pm

    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!

  448. Megan AlgaeCal

    November 24, 2020 , 8:25 am

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

    Hope you’ll enjoy trying the yoga classes ❤️

    -Megan @ AlgaeCal

  449. Silvia

    November 20, 2020 , 5:02 pm

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

  450. Margaret Hope

    November 20, 2020 , 9:08 pm

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

  451. Carole

    November 21, 2020 , 9:00 am

    Thanks so much!

  452. Sharon B.

    November 21, 2020 , 9:04 am

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

  453. Carole Eden

    November 21, 2020 , 9:08 am

    Thanks for this and all that you do!

  454. Johanna Arora

    November 21, 2020 , 5:46 pm

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

  455. Kathleen Berry

    November 21, 2020 , 9:13 pm

    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!

  456. Cynthia Evanisko

    November 22, 2020 , 6:16 am

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

  457. Jean5264

    November 22, 2020 , 7:15 am

    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.

  458. Carol

    November 22, 2020 , 12:47 pm

    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!

  459. Megan AlgaeCal

    November 24, 2020 , 8:27 am

    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

  460. Sandy

    November 22, 2020 , 1:03 pm

    ? Good information.

  461. Elisa

    November 22, 2020 , 9:12 pm

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

  462. Megan AlgaeCal

    November 24, 2020 , 8:23 am

    Hi Elisa!

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

    -Megan @ AlgaeCal

  463. Abbie Frank

    November 22, 2020 , 3:02 pm

    These yoga exercises are so helpful!

  464. Abbie Frank

    November 22, 2020 , 3:03 pm

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

  465. Abbie Frank

    November 22, 2020 , 3:04 pm

    Glad to learn how to do yoga at home!

  466. MICHELLE PRIESTLEY

    November 23, 2020 , 8:53 am

    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

  467. Anupam

    November 23, 2020 , 9:34 am

    This is informative and helpful

  468. Vivian

    November 23, 2020 , 10:22 am

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

  469. Betty Hughes

    May 29, 2021 , 6:06 am

    I’m eager to learn yoga!

  470. Sharon

    November 23, 2020 , 12:38 pm

    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

  471. Pat Wenzel

    November 23, 2020 , 4:46 pm

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

  472. Rythmom

    November 24, 2020 , 5:14 am

    These yoga classes feel so good, thank you!!

  473. Marilyn

    November 24, 2020 , 3:04 pm

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

  474. Rekha

    November 25, 2020 , 4:48 am

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

  475. Leon Koch

    November 27, 2020 , 5:13 am

    Thanks for great poses to help my fitness

  476. Sharon Haley

    November 25, 2020 , 9:55 pm

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

  477. Carol

    November 26, 2020 , 8:44 am

    Yoga- amazing for mind, body and soul!

  478. Kathryn

    November 26, 2020 , 9:52 am

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

  479. Carol Nakata

    November 27, 2020 , 1:52 am

    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!

  480. Megan AlgaeCal

    November 27, 2020 , 3:21 pm

    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

  481. Rae

    November 27, 2020 , 6:21 am

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

  482. Susan

    November 27, 2020 , 1:51 pm

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

  483. Betty Kornelsen

    November 27, 2020 , 4:31 pm

    Good poses-exercises.

  484. Naomi

    November 27, 2020 , 5:46 pm

    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.

  485. Sharon

    November 27, 2020 , 8:22 pm

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

  486. Beth

    November 28, 2020 , 7:32 am

    Thanks for this great program. Love yoga!

  487. Susan Yoder

    November 28, 2020 , 9:24 am

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

  488. Valerie Harmon

    November 28, 2020 , 11:12 am

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

  489. mardiz

    November 28, 2020 , 2:12 pm

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

  490. Gail Schroeder-Meeks

    November 28, 2020 , 5:41 pm

    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.

  491. Pat Idleman

    November 28, 2020 , 9:46 pm

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

  492. Pat Idleman

    November 28, 2020 , 9:48 pm

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

  493. Pat Idleman

    November 28, 2020 , 9:49 pm

    Yoga classes have helped me a lot.

  494. J. Hess

    November 30, 2020 , 10:10 am

    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!

  495. Pat Idleman

    November 28, 2020 , 9:51 pm

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

  496. Pat Idleman

    November 28, 2020 , 9:54 pm

    Great video. I will continue with my yoga.

  497. Janet Powers

    November 29, 2020 , 5:16 pm

    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.

  498. Brenda Imm

    November 30, 2020 , 12:11 pm

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

  499. Susan

    November 29, 2020 , 7:15 pm

    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!

  500. [email protected]

    November 30, 2020 , 8:18 am

    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!

  501. Sandy

    November 30, 2020 , 11:19 am

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

  502. Scooter

    November 30, 2020 , 10:08 am

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

  503. [email protected]

    November 30, 2020 , 10:12 am

    Thank you for these great details–so helpful.

  504. Tina Mendonca

    November 30, 2020 , 10:14 am

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

  505. Johanna Bermann

    November 30, 2020 , 10:20 am

    Great information and inspiration! Thank you!

  506. Cyndi Wilkins

    November 30, 2020 , 10:21 am

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

  507. Helena

    November 30, 2020 , 10:26 am

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

  508. Silvia S.

    November 30, 2020 , 10:29 am

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

  509. Janet Larson

    November 30, 2020 , 10:42 am

    What a great resource! Thank you!

  510. Donna Larkosh

    November 30, 2020 , 10:45 am

    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.

  511. Chris

    November 30, 2020 , 10:48 am

    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!

  512. Victoria

    November 30, 2020 , 10:48 am

    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!

  513. Linda Lutz

    November 30, 2020 , 10:56 am

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

  514. Jara L Fairchild

    November 30, 2020 , 11:11 am

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

  515. Renee

    November 30, 2020 , 11:12 am

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

  516. Debbie

    November 30, 2020 , 11:13 am

    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.

  517. Evaline kibblewhite

    November 30, 2020 , 11:24 am

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

  518. Emily

    November 30, 2020 , 11:25 am

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

  519. Jean

    November 30, 2020 , 11:28 am

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

  520. Karen

    November 30, 2020 , 11:33 am

    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.

  521. jane swift

    November 30, 2020 , 11:33 am

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

    thanks jane

  522. Blaire AlgaeCal

    November 30, 2020 , 1:17 pm

    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

  523. jane swift

    November 30, 2020 , 11:35 am

    I like Cat’s classes very much
    jane

  524. Linda23

    November 30, 2020 , 11:38 am

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

  525. Mimi Harron

    November 30, 2020 , 11:55 am

    thank you for posting the steps, very helpfu

  526. Murthy B

    November 30, 2020 , 11:59 am

    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.

  527. Zharriety

    November 30, 2020 , 12:14 pm

    Thank you for sharing about yoga for osteoporosis!

  528. Beverly Northeast

    November 30, 2020 , 12:17 pm

    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.

  529. Pamela A White

    November 30, 2020 , 12:29 pm

    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

  530. Maureen Fry

    November 30, 2020 , 12:35 pm

    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!

  531. Gloria Villier

    November 30, 2020 , 12:36 pm

    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.

  532. Carole

    November 30, 2020 , 1:07 pm

    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.

  533. Nina Lahanis

    November 30, 2020 , 1:27 pm

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

  534. Lori Bendickson

    November 30, 2020 , 1:31 pm

    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.

  535. Blaire AlgaeCal

    November 30, 2020 , 1:46 pm

    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

  536. Patricia Dally

    November 30, 2020 , 1:45 pm

    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

  537. Megan AlgaeCal

    December 1, 2020 , 10:07 am

    Wonderful news, Patricia! Congratulations ?

    Feel free to reorder online here or over the pho