Yoga for Your Bones

According to findings published in Topics of Geriatric Rehabilitation, a routine of 12 simple yoga poses have been linked to increasing bone strength and density. Bone quality also improves with better internal support of bones, an important aspect to resist fractures. Below are the 12 poses, and we hold each pose 30 seconds. Once learned, the daily regimen takes 12 minutes to complete. In addition to the positive effects on bone health, yoga is great for improving your range of motion, strength, and coordination while reducing anxiety and stress.

Yoga for Bones

1. Tree Pose

Level: 1

Modification: Stand with your back braced against a wall if you feel unsteady in this pose.

2. Triangle Pose

Level: 1

Modification: If it isn’t possible to comfortably touch the floor with the bottom hand or fingertips, support your palm with a block.

3. Warrior II Pose

Level: 1

Modification: If you have difficulty supporting yourself in this pose, position a metal folding chair outside your left leg, with the front edge of the chair seat facing you. As you bend the left knee to come into the pose, slide the front edge of the seat under your left thigh. Repeat with the right leg bent.

4. Side Angle Pose

Level: 1

Modification: If it isn’t possible to comfortably touch the floor with the bottom hand or fingertips, support your palm with a block.

5. Standing Straight-Legged Twist Pose 

Level: 1

Modification: If it isn’t possible to comfortably touch the floor with the bottom hand or fingertips, support your palm with a block.

6. Twisted Triangle Pose

Level: 1

Modification: If it isn’t possible to comfortably touch the floor with the bottom hand or fingertips, support your palm with a block.

7. Locust Pose

Level: 1

Modification: If you have difficulty sustaining the lift of the torso and legs in this pose. Begin the pose with your hands resting on the floor, a little bit back from the shoulders, closer to your waist. Inhale and gently push your hands against the floor to help lift the upper torso. Then keep the hands in place as you do the pose, or after a few breaths.

8. Bent Knee Twist Pose (Half Lord of the Fishes Pose)

Level: 1

Modification: It’s often difficult at first to get the torso snug against the inner thigh. Position yourself a foot or so away from a wall, with your back to the wall; the exact distance will depend on the length of your arms. Exhale into the twist and reach back for the wall. Your arm should be almost but not quite extended (make sure you aren’t sitting too close to the wall, which will jam the shoulder). Push the wall away and move the front torso against the thigh.

9. Bridge Pose

Level: 1

Modification: If you have difficulty supporting the lift of the pelvis in this pose after taking it away from the floor, slide a block or bolster under your sacrum and rest the pelvis on this support.

10. Supine Hand-to-Foot I Pose

Level: 1

Modification: You can make this pose slightly easier by raising the lower-leg heel off the floor a few inches on a block or thick book.

11. Supine Hand-to-Foot II Pose

Level: 1

Modification: You can make this pose slightly easier by raising the lower-leg heel off the floor a few inches on a block or thick book.

12. Relaxation Pose

Level: 1

No modification for the Relaxation pose but it is often difficult to release the heads of the thigh bones and soften the groins in this pose. This creates tension throughout the body and restricts the breath. Use an eye pillow to deepen this pose.