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Dr. Loren Fishman's 12 Yoga Poses For Osteoporosis
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In over two decades of practice, Dr. Loren Fishman has gained an international reputation as a back-pain specialist, a diagnostician and a pioneer in the treatment of many disorders, including piriformis syndrome and rotator cuff tear. He has authored more than 70 academic journal articles and six books.
He is also a yoga instructor who has developed a series of yoga poses designed to help people with osteoporosis. These poses can help to strengthen the bones and improve balance and flexibility, which can help to reduce the risk of falls and fractures.
Before we delve into the specific poses, it’s important to understand a little bit about osteoporosis itself. Osteoporosis is when your bones become weak and brittle, which increases the risk of fractures. It is most commonly seen in women after menopause, but it can also affect men and women of any age. Risk factors include a family history of of Osteoporosis, low body weight or small frame, a sedentary lifestyle, and a diet low in calcium and vitamin D.
Now, let’s take a look at Dr. Fishman’s 12 yoga poses for osteoporosis. We recommend to always consult a healthcare professional before starting any new exercise routine, especially if you have osteoporosis or any other medical condition.
1.Mountain Pose (Tadasana)
This pose is a great way to improve posture and strengthen the bones of the spine. Stand with your feet hip-width apart, with your hands at your sides. Engage your core and lift your chest towards the ceiling while keeping your shoulders relaxed. Gently lift your heels and balance on your toes, then lower them back down. Repeat this movement a few times to strengthen the bones in your feet and ankles.
2.Tree Pose (Vrikshasana)
This pose helps to improve balance and strengthen the bones in the legs and ankles. Begin by standing in Mountain Pose. Shift your weight onto your right foot and lift your left foot, placing it on the inner thigh of your right leg. If you can, bring your foot up to your inner thigh or even up to your calf or ankle. If this is not possible, you can place your foot on your inner knee or on the ground next to your right foot. Bring your hands to prayer position at your chest or raise them above your head. Hold the pose for at least 30 seconds, then switch sides.
3.Warrior II Pose (Virabhadrasana II)
This pose helps to strengthen the bones in the legs and hips, as well as improve balance and stability. Begin by standing in Mountain Pose. Step your feet about 3-4 feet apart, with your right foot turned out at a 90-degree angle and your left foot facing forward. Bend your right knee so it is directly above your ankle while keeping your left leg straight. Raise your arms to shoulder height, with your palms facing down. Hold the pose for at least 30 seconds, then switch sides.
4.Chair Pose (Utkatasana)
This pose helps strengthen the bones in the legs, hips, and spine and improve balance and stability. Begin by standing in Mountain Pose. Bend your knees and lower your hips as if sitting back in a chair. Keep your chest lifted and your arms extended straight out in front of you. Hold the pose for at least 30 seconds.
5.Bridge Pose (Setu Bandha Sarvangasana)
This pose helps to strengthen the bones in the spine and hips, as well as improve flexibility in the spine. Begin by lying on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground, using your hands to support your lower back if necessary. Hold the pose for at least 30 seconds.
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6.Downward-Facing Dog Pose (Adho Mukha Svanasana)
This pose helps to strengthen the bones in the arms, legs, and spine, as well as improve flexibility in the spine and shoulders. Begin by coming onto all fours, with your wrists under your shoulders and your knees under your hips. Lift your hips up and back, straightening your legs as much as possible. Keep your feet hip-width apart and your arms straight. Hold the pose for at least 30 seconds.
7.Plank Pose (Phalakasana)
This pose helps strengthen the bones in the arms, wrists, shoulders, and spine and improve stability and balance. Begin by coming into Downward-Facing Dog Pose. Lower yourself so that you are in a plank position, with your arms straight and your feet hip-width apart. Keep your core engaged, and your shoulders relaxed. Hold the pose for at least 30 seconds.
8.Upward-Facing Dog Pose (Urdhva Mukha Svanasana)
This pose helps to strengthen the bones in the arms, wrists, shoulders, and spine, as well as improve flexibility in the spine and hips. Begin by lying on your stomach with your legs extended behind you. Place your hands next to your shoulders and lift your chest off the ground, pressing your hands down firmly. Hold the pose for at least 30 seconds.
9.Cat-Cow Pose (Marjaryasana-Bitilasana)
This pose helps to improve flexibility in the spine and hips, as well as improve spinal mobility. Begin by coming onto all fours, with your wrists under your shoulders and your knees under your hips. Inhale as you round your spine and tuck your chin towards your chest (Cat Pose). Exhale as you arch your spine and look up towards the ceiling (Cow Pose). Continue to flow between the two poses for at least 30 seconds.
10.Child’s Pose (Balasana)
This pose helps improve flexibility in the spine and hips and relax the back and shoulders muscles. Begin by coming onto all fours, with your wrists under your shoulders and your knees under your hips. Lower your hips back towards your heels and reach your arms out in front of you. Hold the pose for at least 30 seconds.
11.Corpse Pose (Savasana)
This pose helps to relax the entire body and mind and improve flexibility in the spine and hips. Begin by lying on your back with your arms and legs extended. Let your body sink into the ground and let go of any tension or stress. Hold the pose for at least 30 seconds.
12.Modified Camel Pose (Ustrasana)
This pose helps improve flexibility in the spine and hips and strengthen the bones in the back. Begin by kneeling on the ground with your knees hip-width apart. Place your hands on your lower back, with your fingers pointing down. Lift your chest up and back, and look up towards the ceiling. Hold the pose for at least 30 seconds.
Dr. Fishman’s 12 yoga poses for osteoporosis are a great way to strengthen the bones and improve balance and flexibility. It’s important to always listen to your body and only do what feels comfortable and safe for you. If you have osteoporosis or any other medical condition, please consult with your healthcare practioner before starting a new exercise routine.