Why DOESN'T Every Yoga Practice Prevent or Reverse Osteoporosis?

When you hear that yoga can prevent or even reverse osteoporosis, you might feel skeptical—and understandably so. Many dedicated yoga practitioners, despite years of practice, still develop osteoporosis, sometimes in severe forms. This fact raises an important question: why does this happen if some claim yoga is so effective for bone health?  

The answer lies in how yoga is practiced. While yoga offers incredible benefits for flexibility, balance, and overall well-being, improving bone density requires a specific approach. Without targeted weight-bearing postures, proper alignment, and holding poses for the right amount of time, yoga alone may not deliver the bone-strengthening effects needed to prevent or reverse osteoporosis.  

Yoga and Bone Strength: Wolff's Law in Action

To understand how yoga can improve bone density, one must look at Wolff's Law. This principle explains that bones adapt to the stress placed on them. When load or pressure is applied to bones, they respond by becoming denser and stronger.  

Dr. Loren Fishman's yoga method for osteoporosis is based on this principle. His approach, which has been clinically tested, uses specific postures that place stress on bones prone to fractures—such as the femur, femoral neck, and lumbar spine—to stimulate bone growth.  

But here's the catch: not all yoga poses and ways of practicing yoga provide this targeted stress. For yoga to strengthen bones effectively, one must practice purposefully and precisely.  

What Makes Yoga Effective for Bone Health?

To support bone density, yoga needs to include these key elements:  

1. Weight-Bearing Postures That Target Key Bones  

Dr. Fishman's method focuses on postures that place weight on the hips, spine, and femoral neck—areas most at risk of fractures. These include, among others:  

- Warrior II (Virabhadrasana II): Strengthens the femur and hips.  

- Triangle Pose (Trikonasana): Targets the femoral neck and lumbar spine.  

- Tree Pose (Vrikshasana): Improves balance and strengthens the hip joint.  

Each posture is chosen for its ability to load specific bones safely and effectively.  

2. Proper Alignment/ Full Effort

Alignment and engagement are crucial to ensure the stress reaches the intended bones. For example:  

- In Triangle Pose, proper alignment ensures the femoral neck bears weight rather than straining the lower back.  

- In Warrior II, engaging both legs equally ensures the pose strengthens the hips and femur.  

Using props like blocks, straps, or a chair can help maintain alignment, especially if flexibility or balance is a challenge.  

3. Holding Poses for Sufficient Time 

To stimulate bone growth, holding poses for 30 seconds to a minute is essential. This sustained load signals the bones to adapt and grow stronger.  

4. Gradual Progression

Strengthening bones and improving balance is a process. The Fishman Method includes stages and modifications to help practitioners progress safely. For example, Tree Pose can begin with wall support before moving toward independent balance.  

5. Respecting Contraindications

Bone-strengthening yoga recognizes that not every pose is suitable for every person. Some individuals may find that certain poses not only fail to support proper alignment but could also risk injury due to their specific needs or limitations.

For example, spinal rounding can be risky for those with osteoporosis in the spine or bulging/herniated discs, as it may increase the likelihood of compression fractures or exacerbate disc-related issues. 

The key is to adapt the practice to individual needs, focusing on proper alignment, using props when needed, and avoiding poses that could cause harm. This ensures that yoga remains a safe and supportive tool for building strength and resilience.

Why Not All Yoga Strengthens Bones 

Many yoga classes focus on flow, relaxation, or flexibility, which are valuable but don't provide the targeted, weight-bearing stress necessary to improve bone density. Even familiar poses like Warrior II or Triangle won't have the same effect unless practiced with proper alignment, held for long enough, and adapted for bone health.  

Without these specific elements, yoga can still support overall health, but it may not prevent or reverse bone loss.  

Yoga Designed for Strong Bones

The ultimate goal of yoga is to reduce suffering, and a practice focused on bone health aligns beautifully with this purpose. By combining targeted postures, proper alignment, and mindful progression, my Yoga for Strong Bones workshops, private sessions (offered in-person locally and online), and online courses provide a safe and effective way to strengthen bones and build resilience.

Whether you're new to yoga or looking to focus on bone health, these programs are designed specifically for you. Together, we'll build strength, improve alignment, and support your journey to better bone health—maybe even improving your next DEXA score!